As the winter holidays approach, we as pelvic health providers cannot help but think about the bowel issues that often present alongside.
There are a few reasons that bowel symptoms tend to present more around this time:
Change in routine, including changes in meal and sleep/wake times. Traveling across time zones can also affect meal times and daily routines.
Dehydration from restricting fluid intake before travel to limit needing to use the bathroom during plane, car, or train rides.
Less movement with travel or the dark, sluggish weather.
More stress around travel or potential stressful encounters with family and friends. It is also not uncommon for people to feel uncomfortable having a bowel movement not in their own home.
We think about these changes in habits and daily routines because they affect digestion. Pelvic health therapists additionally focus on supporting muscle function to optimize digestion and bowel movements. Here are some strategies we keep in mind:
Reducing stress: Aside from helping digestion alone, our body holds muscular tension when in “fight or flight.” This can affect optimal function of the abdominal wall that encases our digestive organs. Holding tension in the pelvic floor and nearby muscles can also affect resting pelvic floor tone, directly impacting signaling for bowel urgency and bowel evacuation itself.
Incorporating movement: Balancing muscle activity by limiting prolonged positioning helps limit muscle overactivity and subsequent fatigue. This helps incorporate hip mobility and support core and pelvic floor function to support healthy bowel movements.
Optimizing bowel mechanics: The famed “squatty potty” helps with having a bowel movement because it enables us to get into a deep squat. This position helps “unlock”, or relax, the pelvic floor muscles to have an easier bowel movement.
Prepared with this information, here are some helpful tips for preventing and managing bowel symptoms:
Travel: Try to hydrate! Incorporate walking and movement before getting onto a plane, train, or car. If possible try to move around and consider using seated stretches if you are a seated passenger. If you do not have a squatty potty when traveling, consider placing your feet on empty boxes, toilet paper rolls, or even your suitcase when having a bowel movement.
Routine: Try to establish a consistent routine – including sleep and wake times and meal times when able. Enjoy eating slow paced meals so that you have the opportunity to fully chew your meal and start the digestion process.
Stress: Find methods from supporting you – whether it be time with or away from your loved ones, time for meditation or a quick walk, to mention only a few!
At Root To Rise Physical Therapy & Pelvic Health in Scarborough, Maine, we’re passionate about helping individuals navigate symptoms of constipation, digestive upset, incomplete emptying and discomfort with education, compassionate care, and evidence-based treatment.
If you’re experiencing pelvic floor symptoms, we’d love to support you.
Reach out to schedule an appointment with one of our pelvic floor physical therapists and learn how pelvic floor therapy can help you feel more like yourself again.