Simple Tips for Better Bowel Movements

Originally published August 2022

If you’ve struggled with constipation or loose stools, you know how much bowel issues can affect your daily life. While it can be tough – or even embarrassing – to talk about, bowel problems are common. Up to 20% of Americans experience chronic constipation, and nearly 8.3% deal with fecal incontinence. (1,2)

While some people turn to medication or specialists, pelvic health physical therapists can offer unique and effective help. They evaluate not only the muscles involved in bowel movements but also the habits and lifestyle factors that impact bowel health.

Here are 5 simple tips I often share with my patients to support better bowel habits:

1. Go to the Bathroom at the Same Time Each Day

Waiting until the urge strikes might not always work, especially if you’ve ignored those signals in the past. Over time, this can make the natural urge to go less noticeable or even disappear altogether.

On the flip side, if you’re constantly returning to the bathroom or straining without success, you might benefit from more consistent habits. Try sitting on the toilet 30–60 minutes after a meal, when your colon naturally gets more active. Gentle movement, like stretching or walking, may also help get things going.

2. Don't Strain. Breathe Instead

Straining often makes things worse by tightening the muscles around the anus. Think of it like squeezing a toothpaste tube with the cap on – nothing moves.

Instead, try this: breathe into your belly, then slowly blow out through your lips like you’re inflating a balloon. This can help your pelvic floor muscles stay relaxed while your belly gently pushes. It might take practice, something a pelvic health physical therapist can help guide you through.

3. Use a Stool Under Your Feet

Squatting is the body’s natural position for bowel movements. It helps relax the muscles around the rectum and anus. You can mimic this position by placing a small stool under your feet to raise your knees above your hips while seated on the toilet. This change alone can make bowel movements easier and more complete.

4. Watch Your Fiber and Fluid Intake

Fiber isn’t just good for cholesterol and blood sugar; it’s essential for forming soft, passable stool. Adults should aim for 25–35 grams of fiber daily. Just remember to increase fiber gradually to give your system time to adjust.

As you add fiber, be sure to also increase your fluid intake, but focus on non-caffeinated fluids. While caffeine may stimulate your intestines, it also dehydrates you. Water and other caffeine-free options help soften stool and support regular bowel movements.

5. When to Seek More Help

These tips are a great starting point, but sometimes a more tailored approach is needed. Talk to your primary care provider if you notice:

• A recent change in bowel habits
• Blood in your stool
• Unexplained abdominal pain

A pelvic health physical therapist can also provide a full evaluation of your muscles and habits to create a personalized plan for better bowel health.

The Spaulding Outpatient Center for Pelvic Health at Care New England offers specialized, interdisciplinary care to address your unique needs and help improve your quality of life.

References

1. Oh SJ, Fuller G, Patel D, et al. Am J Gastroenterol. 2020;115(6):895-905.
2. Whitehead WE, Borrud L, Goode PS, et al. Gastroenterology. 2009;137(2):512-517.