Pooing and the Pelvic Floor

We all know that 'Everybody Poops' but pooing remains one of our most private activities.

Pooing is an essential bodily function that allows our bodies to get rid of all sorts of waste. Ideally, we should poo every day, at least once a day. When we’re young, we’re taught how to go to the toilet - where to sit, how to wipe our bums and keep our hands clean - but we’re not really taught how to poo. 

In this post, we'll show you the connection between pooing and the pelvic floor and show you how pooing properly will protect your pelvic floor long term.

The pelvic floor is a group of muscles and tissues that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play a crucial role in controlling bowel and bladder function, and sexual health.

How does pooing affect the pelvic floor?

When we poo, the rectum fills with faeces (poo), and the pelvic floor muscles relax to allow the poo to pass through the anus. 

However, if the muscles are weak or damaged, they may not be able to relax or contract effectively, leading to issues such as constipation, faecal (poo) incontinence, and pelvic organ prolapse (where pelvic organs bulge into the vagina or rectum).

To prevent poo escaping from the rectum prematurely, we have a muscle called the puborectalis that is like a gatekeeper that holds your poo inside until it's time to go. 

The puborectalis muscle is a ring-shaped muscle that goes around your rectum. It forms the middle layer of your pelvic floor. When the rectum is full, the puborectalis muscle contracts to maintain a bend or kink in the rectum, which prevents poo from coming out too soon. When you poo, the muscle relaxes and lets the poo pass through. Proper posture when sitting on the toilet can help the puborectalis relax and take the pressure off the pelvic floor when pooing.

Straining and pushing when we poo can put pressure on the pelvic floor muscles which can in turn lead to pelvic floor issues like pain, incontinence and prolapse.

When the pelvic floor muscles are too tight, they can make it challenging to pass stool (do a poo), leading to constipation. On the other hand, when the pelvic floor muscles are weak, they may not be able to provide the necessary support to expel poo effectively. 

Pooing Properly - a Two Part Process

1. Make poos that are easy to pass i.e. avoid constipation

2. Poo comfortably

1. Avoid Constipation

Constipation is a common digestive issue where you find it difficult to poo. Constipation is both a symptom and a cause of pelvic floor issues so it makes sense to avoid it if we’re taking care of our pelvic floor health. 

Constipation is something we should all be actively avoiding. Try the following tips to get into a regular pooing rhythm.

1. Drink enough water. Water is essential for making poo and ensuring that it is soft enough to pass comfortably. The recommended amount is about 2 litres per day - sip it slowly throughout the day rather than downing it in one go. 
2. Eat a fibre rich diet. Plants in their unprocessed state are what you're aiming for here. Wholegrains, nuts, fruit and veg are all great sources of fibre. Eat fibre rich foods at every meal. Try adding veggie soups and salads and fruit snacks to your routine.
3. Don’t wait to poo. If you feel the urge to poo, try and go to the toilet within the next 5 to 10 minutes. The longer a poo waits in the rectum, the more of the water in it gets reabsorbed into the colon. This makes your poos harder the longer you wait. 
4. Get moving. Even gentle physical exercise like walking and stretching will support the action of your digestive system and get things moving in the right direction. Try a short walk after breakfast to encourage a morning poo.

Once you’ve got your digestive system working properly and producing poos of a nice consistency, you’ll need to get yourself to a toilet and poo properly. 

2. Using a Toilet Properly

Modern toilets do not make it easy for us to do a poo. This is because the puborectalis actually contracts and tightens when we sit, making it harder for us to release a poo. The puborectalis relaxes when we squat.

The simplest way to achieve a relaxed squat when we use a toilet is to place our feet on a small step and lean forward with our elbows on our knees. Then all we have to do is relax and let our breath and gravity do the work for us. No more pushing.

When you’re finished, don’t forget to wipe gently and thoroughly from front to back so that none of the bacteria from your colon ends up in your vulva. Simple.

How to Poo Properly:

1. Use a step to rest your feet on when you sit on the toilet. Place your elbows on your knees and lean forward slightly. Your knees should be a couple of centimetres higher than your hips.
2. Relax. Remember, we are looking for the pelvic floor and the puborectalis to relax so poo can slide out easily.
3. Breathe. Relax your belly and breathe deeply. On your in-breath, focus on relaxing the muscles and on the out-breath you may feel a gentle squeeze as the muscles do their job.
4. Be patient. Continue relaxing and breathing until you have finished pooing. No need for pushing and straining. If things are slow, try taking a break and walking around for a bit. That should get things moving. 

Avoiding constipation and pooing properly are essential for pelvic floor health. As a bonus, you’ll also improve your digestive health, your energy levels and even improve your chances of avoiding hemorrhoids. Yes please.

For more accessible, practical content like this, follow us on Instagram (@sheela.ie) and YouTube (@sheelawomen). 

Lastly, if there is a woman out there you think might need to hear any of this, please share. Talking about these issues is essential to help women move past them.