Combat constipation: tips and exercises

The constipation is a very common problem and affects many women that ultimately live with it. What you may not know is that, over time, constipation can damage your pelvic floor . Discover why and how to combat the problem: tips, habits and exercises to solve constipation from the root.


When there is constipation we have to make a great abdominal force down, which receives the pelvic floor . Over time, this excess pressure on the muscles of the pelvic floor causes it to weaken. On the other hand, a weak pelvic floor does not help constipation, otherwise it makes it worse, since this musculature is responsible for accompanying the closure and opening of the sphincter, and helps the correct evacuation. In addition, when the pelvic floor is weak may appear other problems such as urinary incontinence , or pain in sexual relationships.
Then we are in a loop: continued constipation weakens the pelvic floor, and damaged pelvic floor worsens constipation. What can we do?


In Bwom we have prepared a plan of information, advice and exercises to treat the problem of constipation from the root, breaking the vicious circle. 


What does the plan prevent constipation? It is a program of tips and practical exercises with which we work constipation at 3 levels:

  1. Changes in your daily habits: we propose exercises based on the observation of your body and your habits . The goal is to know the rhythms of your body and breaks with the habit of holding the desire when you feel like defecating, as this habit is responsible for constipation.

You know why? While you are holding, the stools accumulate in the rectum. The body has prepared them and they are ready to be expelled, but you do not leave them. When this occurs, the stool spends more time in the rectum and becomes dehydrated and begins to harden. For this reason a plug is formed that makes evacuation difficult. In the plan Avoid constipation you will discover much more information! 

2. Exercises and postures for the time to go to the bathroom: The position is one of the keys to go well to the bathroom and prevent your pelvic floor continue to suffer. What do you do when you go to the bathroom? Do you push? Do you shrink? Do you stand up? Do you massage your belly?

Pushing in an upright posture is the first habit you have to eliminate. It is very harmful to the pelvic floor because by straining you are pushing the bladder and womb down and all the muscles of the pelvic floor stretch, weakening.

What can you do instead of pushing? Try the following exercise: When you feel like pushing, perform later breaths and releasing the air, put the belly button in, as if you wanted to hide the abdomen. Direct it towards the back and in an upward direction, toward the chest. Do it several times when you are sitting in the toilet bowl.

3. Kegel exercises to strengthen the pelvic floor 

Why do Kegel exercises for constipation? The specialists agree that there are two types of constipation:

– Distal constipation . It is produced by the lack of muscle tone of the wall and causes incomplete emptying of the rectum after defecation. It is a type of constipation very common among women. It is closely related to the dysfunctions of the pelvic floor, since the weakness of the pelvic floor muscles can cause them not to “push” what is necessary to do the emptying . – Constipation of transit . It happens due to the lack of mobility of the intestines, so we encourage you to consult a specialist if you do not see changes after performing our Bwom exercise plan. The Kegel exercises

They are well known for strengthening the pelvic floor but their benefits are rarely mentioned to improve constipation. And they are very effective!

What do you think about this information? Did you know the relationship between constipationand the pelvic floor musculature ? If you suffer chronic constipation, the solution will not be immediate, but the important thing of the plan we have prepared is to become aware of your body and the reasons that lead to constipation to change your habits and improve it. You can follow this plan as a complement to other solutions such as laxatives, which may be more effective in the short term but do not solve the problem.