2 weeks ago
One of the first things we purchased when my husband and I moved into our new home was a stool for each bathroom. Getting feet elevated so knees are just higher than hips when you’re on the toilet allows BMs to occurs with less straining. (Oh, and by the way straining is associated with hemorrhoids, pelvic organ prolapse, and varicose veins - yikes! 😬)
Even if you don’t typically have issues in this department, I still recommend patients give it a try. It can help you empty more fully and decrease pelvic floor muscle tension.
When our hips are less than 90°, a muscle called puborectalis creates a “kink” in the rectum that helps us keep stool from passing out when it shouldn’t. When hips are less than 90° (aka feet elevated), this muscle relaxes, the rectum straightens and we have an easier time emptying our bowels completely.
You’re aiming for knees above hips and leaning forward slightly with a straight spine. You definitely don’t need to buy something to get this position. Get creative and use what you have - the side of a bathtub, yoga blocks, a small trash can….
Give it a try and see what a difference it makes!
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3 weeks ago
"I drink a LOT of water though!"
If I've heard that ☝🏻once, I've heard it a million times. People who are running to the restroom seemingly all the time often blame water intake, but bad habits may actually be more at fault.
What kind of habits? To name a few...
🏃🏽♀️ Not taking time to fully empty your bladder/rushing.
🚽 Hovering instead of sitting on the toilet seat (for you ladies out there).
🚻 Peeing just in case because there happens to be a toilet available.
☕ Drinking lots of caffeinated, alcoholic &/or carbonated beverages - including sparkling water.
In general, if you're drinking enough water (8 cups or 64 ounces is the FDA recommendation), you should be emptying your bladder about 6-9 times each day. Try changing up the habits above to see if it helps reduce a few unnecessary 🚽🚽 trips.
Do none of the above seem to apply in your situation? There could be pelvic floor muscle involvement, too. Your friendly neighborhood pelvic floor physical therapist would be glad to help you sort it all out!
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