How to relieve pelvic pain, constipation and straining during bowel movements with pelvic floor spasm. Physiotherapist Michelle www.pelvicexercises.com.au shows correct bowel emptying to break the cycle of chronic pelvic pain with pelvic floor spasm.
Timestamps for Bowel Movements and Pelvic Pain with Pelvic Floor Spasm
0:00 Pelvic pain and pelvic spasm cycle
0:57 Bowel movement position for pelvic floor relaxation
1:28 Straining increases pelvic pain and spasm
2:00 Correct stool consistency
2:04 Constipation strategy
2:12 Bowel movement technique
2:18 Deep breathing exercises
2:50 Support perineum
3:27 Moo to Poo bowel movement
4:11 Practicing bowel movement technique
Straining with constipation stretches the pelvic floor muscles and tissues. This stretch can exacerbate pelvic pain and perpetuate the cycle of chronic pelvic pain, straining, and constipation.
Bowl emptying is best with a soft, well-formed stool. If you're constipated see your doctor or pharmacist for advice regarding stool softening medication
Step 1: When the urge to empty your bowel arises, resist the temptation to defer. Sit on the toilet rather than hovering.
Step 2: Lean forward, placing your hands or elbows on your thighs, and maintaining a long spine with a gentle inward curve in your lower back.
For additional support, you can consider using folded toilet paper or a pad to provide gentle support to your perineum-the area of skin located in front of your anus. This support can reduce the downward stretch of your pelvic floor muscles during the bowel movement, effectively alleviating pelvic pain associated with muscle tension.
Step 3: Take a deep breath and start emptying your bowel. Engage in slow, deep belly breaths to encourage the relaxation of your pelvic floor muscles, facilitating a smoother and more comfortable bowel movement.
Step 4: Moo to Poo Bowel Movement Technique. By widening your waist and generating pushing power (without pushing down through your rectum and anus), you can facilitate the passage of stool. Accompany this action by bulging your belly forward, saying "OOO." This intentional relaxation of your anal sphincter eases the process further.
Remember, the goal is to widen your waist, not bear down or push forcefully. If you require additional pressure, repeat the "Moo" technique. But always prioritize the avoidance of pushing down or bearing down through your rectum and anus during the bowel movement.
Incorporating this bowel movement technique helps break the cycle of straining, pelvic pain, and constipation often caused by tight pelvic floor muscles.
#bowelmovement #pelvicpain #pelvicfloorphysicaltherapy
References
Bristol Stool Chart
Attribution Flominator, CC BY-SA 4.0 creativecommons.org/licenses/..., via Wikimedia Commons
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