Help - I'm ConstIpated!

​Written by Michelle Dela Rosa, PT

How do you know you’re constipated? If you have any two of the following symptoms for at least 12 weeks in the last 12 months, you could be!

• Straining during bowel movements
• Lumpy or hard stool
• Sensation of incomplete evacuation
• Sensation of blockage
• Less than three bowel movements per week

Bowel movements can be painful and accompanied by bloating and straining. Constipation can occur when the colon absorbs too much water or the colon’s muscle contractions become sluggish, causing the stool to become hard and move too slowly.
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More than 4 million Americans have frequent constipation. Many are women and adults age 65 and older. Common reasons for constipation include:

• Poor water intake
• Low fiber
• Dairy
• Lack of physical activity
• Medications
• Change in routine, like travel
• Laxative abuse
• Ignoring the signal to have a bowel movement
• Specific conditions, like irritable bowel syndrome
• Specific diseases, like stroke

Signs like blood in stools, recent changes in bowel habits, or weight loss are important signals to see your doctor. Many people may not need extensive testing and can be treated with proper diet, exercise, and lifestyle changes. Increasing water intake to six to eight cups per day, and fiber intake to 20 to 35 grams per day can work wonders for the colon!

Physical Therapists at Connect PT specialize in treating constipation related to a pelvic floor disorder. Muscles in the pelvis that surround the anus and rectum may be tight and restrict emptying. Our therapists look at breathing, abdominal tension, and posture for other factors that may feed into pelvic tension. We use biofeedback, manual (hands-on) work, and pelvic stretches to release tight muscles. We even review your bowel elimination technique - we recommend placing a small step under your feet during evacuation to open up the pelvis and allow for a clearer pooping pathway! We are committed to helping you achieve normal bowel movements, feel energized, and get back to life.