Toilet habits to protect your pelvic floor
This guide is for anyone looking to support their long-term wellness by improving their pelvic health. You will learn simple, effective, and healthy toilet habits that can help protect these essential muscles from strain and dysfunction. By understanding the connection between your bathroom routine and your pelvic floor, you can take proactive steps to improve your overall well-being.
Why is your pelvic floor important?
Chances are, you don’t think too much about using the bathroom! More than likely, you’ve just gone when you need to, without much thought, unless a bladder or bowel issue comes up. Your pelvic floor plays a crucial role in your overall health and well-being. From supporting your organs to aiding in bladder and bowel control, these muscles have very important roles behind the scenes. One of the most important yet often overlooked aspects of supporting a healthy pelvic floor is how you use the bathroom. Here are some essential habits to adopt to ensure your pelvic floor stays healthy.
How can you build a healthy bathroom routine?
Your body, and especially bowels, thrive on routine. By taking steps to optimize your bladder and bowel habits, you can help your body get into a healthy routine to promote regular bowel movements. What does this look like?
- Aim for a morning movement: Ideally, you should be able to void your bowels within the first 30 minutes of waking up. If this is not the norm for you, drinking a cup of warm liquid, ideally water or tea, will help to stimulate your bowels.
- Change your posture: Consider using a small step stool to elevate your feet, so that your knees are slightly above hip level while sitting on the toilet. This will help to place your body into an optimal position for passing stool without straining.
- Relax! Your pelvic floor needs to relax to void, so make sure you are not tensing as this will make it more challenging to pass your urine or stool. Some find it helpful to complete some deep breathing exercises or to distract themselves with a phone or device. Just be mindful not to spend too much time sitting on the toilet if you are not passing anything (nothing over 10 minutes).
What can you do to avoid straining?
Straining during bowel movements can put excessive pressure on your pelvic floor muscles which may have unfavourable consequences over time, including increased risk for hemorrhoids and anal fissures. How can you avoid straining?
- Stay hydrated: Drink plenty of water to keep stools soft and easy to pass.
- Prioritize a fibre-rich diet: Make sure to incorporate fruits, vegetables, whole grains and legumes into your diet to optimize fibre intake and promote regular bowel movements.
- Perfect your positioning: As mentioned above, using a small step stool to elevate your feet so that your knees are slightly above hip level while sitting on the toilet will place your body in an optimal position to pass your stool.
- Try movement: If you experience incomplete emptying of your bladder, stand up from the toilet, complete a few pelvic tilts in standing (round your low back and tuck your tailbone under to tilt your pelvis forward , then complete the opposite to tilt your pelvis back and repeat!)
How long should you take in the bathroom?
Rushing through your bathroom routine can result in incomplete emptying of the bowel or bladder. Instead, give yourself enough time to pass your urine or stool. Waiting 10 minutes to see if you are able to pass stool is a reasonable amount of time. If it takes any longer than this, stand up and try again later. Avoid spending long periods sitting on the toilet.
Should you go as soon as your feel the urge?
When your body gives you the urge to go to the bathroom, make sure you pay attention. Ignoring your body’s signal to pass a bowel movement may result in symptoms such as gas, bloating and cramping. These are all signs that you missed your body’s call to void.
Your pelvic floor health is vital to your overall well-being and it’s important to adopt healthy bathroom habits to support these essential muscles. By creating a healthy bathroom routine, avoiding straining, taking your time in the bathroom and listening to your body, you can promote a strong and healthy pelvic floor. Remember, small changes can make a big difference. If you experience any challenges with your bladder or bowel, pelvic health physiotherapy may be helpful in addressing your symptoms and improving your quality of life.
Key takeaways
- Establish a routine: A consistent morning routine can promote regular bowel movements.
- Improve your posture: Use a stool to elevate your feet and put your body in a better position.
- Avoid straining: Stay hydrated and eat a high-fibre diet to keep stools soft.
- Listen to your body: Don't ignore the urge to go and take your time in the bathroom.
- Relax: Tensing your muscles makes it harder to go. Use deep breathing to relax your pelvic floor.
Frequently Asked Questions (FAQ)
1. What is the best position to sit on the toilet for pelvic health?
The best position involves elevating your feet on a small stool so your knees are slightly higher than your hips. This posture mimics a natural squat, which relaxes the puborectalis muscle (part of your pelvic floor), straightens the rectum, and allows for a more complete and effortless bowel movement without straining.
> 2. How does straining on the toilet affect my pelvic floor?
Consistently straining or pushing hard during bowel movements puts excessive downward pressure on your pelvic floor muscles and surrounding tissues. Over time, this can weaken the muscles, contributing to issues like pelvic organ prolapse, hemorrhoids, and anal fissures. It's crucial to avoid straining by ensuring stools are soft and easy to pass.
3. How can I make my bowel movements more regular?
To promote regular bowel movements, establish a consistent morning routine, as your digestive system thrives on predictability. Start your day with a warm beverage like water or tea to stimulate your bowels. Most importantly, prioritize a diet rich in fibre from fruits, vegetables, and whole grains, and stay well-hydrated by drinking plenty of water throughout the day.
4. Is it bad to hold in a bowel movement?
Yes, you should listen to your body's signals. Regularly ignoring the urge to have a bowel movement can lead to constipation, as the stool can become harder and drier the longer it stays in the colon. This can also cause uncomfortable symptoms like bloating, gas, and cramping, and may lead to straining when you finally do go.
5. What is "double voiding" and how does it help the bladder?
Double voiding is a technique to help ensure your bladder is completely empty, which is beneficial for pelvic health. After you finish urinating, simply stand up, gently rock your pelvis, and then sit back down to see if any more urine can be released without pushing. This helps prevent urinary retention, which can reduce the risk of urinary tract infections.
Book an appointment with a pelvic health physiotherapist
This article was written by Emily Gunning, a physiotherapy student at the University of Toronto.
