Most of us have been raised to see poo as something taboo – we all do it, but no one really talks about it.
But did you know that there are ways to help you poo better? In fact, you could even experience a poo-gasm (or a post-poo feeling of intense pleasure)!
Firstly, why do I care? I’ve helped educate and treat thousands of people when it comes to pelvic floor and core dysfunction – and you know what a big cause of pelvic floor dysfunction is? Poor bowel habits, chronic constipation and excess pushing on the toilet. So, believe me when I say I care deeply about how often (or not) you #2.
Here are 6 ways to take your bog from blah to bliss.
Keep it short and sweet
Did you know it should only take a few minutes to complete a bowel movement? And, if you’re sitting on the porcelain throne for any longer than 5 minutes, it can increase your risk of anal fissures and haemorrhoids, which are swollen veins in the rectum and anus that can cause pain, itchiness and general discomfort. Wondering why? Well, the theory is that sitting and pushing for a long time increases the pressure that builds up inside your abdomen and this can hinder the return of the blood flow from the anus to the heart. When this happens, the tiny blood vessels and veins in your anus can swell with blood and grow into grape-like knobs – and no one likes a knob.
2. Drop it low
Who woulda’ thought that all those years dropping it low on the dance floor was simply practise for giving your body the poop of your dreams? The optimal positioning for you to complete a bowel movement is with your knees high in a deep squat position, which is why investing in a toilet stool to help prop them up is game-changing. This position helps you relax the puborectalis muscle which is a muscle that wraps around the intersection where the anal canal and rectum meet. Imagine it like a poo traffic light. When it’s switched on and tight, it’s a red light that kinks the intersection to stop leakage. When it’s relaxed (or a green light), it straightens and helps you to empty your bowel properly. If that’s too much science for you to digest, know that research in 2019 found that a toilet stool reduced straining and increased the feeling of bowel emptiness following a poo – which is truly what we’re all aiming for, right?
3. Moo
Embrace your inner Bovine with this insider tip that comes in especially handy if you’re experiencing constipation. Start by breathing in deeply so that your belly relaxes and gets big. As you exhale, let your belly relax back. Repeat this breath (with the belly growing big as you inhale) 5 times. Now, make a ‘Mmmmm’ sound. This action helps your waist widen and creates pressure to help the bowel movement get… well… moving. Bulge your belly out (really let it go) by saying the ‘Ooooo’ sound. This helps your anal sphincter open. Keep going with the ‘Mmmm’ and ‘Oooo’ to continue generating pressure (if the brown gates haven’t already opened by this point).
4. Put down the toilet paper
Take it easy on the back door and use toilet paper sparingly or not at all. Firstly, if you are using toilet paper, try not to wipe aggressively; aim to blot gently. If you’re having to wipe more than 3 times, you could have fecal smearing as a result of weakness of the anal sphincter, haemorrhoids or anal scar tissue. A better option over toilet paper? A bidet. Not only has research shown that bidets are more environmentally friendly than toilet paper, but also a whole gentler on the anus and more hygienic.
5. Splinting
This is for all my ladies – if you haven’t heard of vaginal splinting yet, get ready to have your mind blown. Splinting involves inserting a clean finger into your vagina to help push on the wall between the vagina and the rectum (otherwise known as the perineum) – this pushes the poo out! Although splinting is often recommended to help those who have a prolapse, using it to help evacuate an anal guest who’s overstayed their welcome is safe – just make sure you don’t have broken skin or irritation that makes it painful or increase of infection in the vagina.
6. The big finish
And for the big (ahem) finale? Squeeze your pelvic floor muscles up and in. This helps lift your anus back into its correct position and closes it to help avoid anal leaking or smearing. Struggling to activate your pelvic floor muscles? Reach out to us at Core Restore Co for advice, or contact your local pelvic floor physio and let’s get your #2s explosive (in the best way).
References
Turkish study: Şişik A, Başak F, Hasbahçeci M, Acar A, Kılıç A, Özel Y, Baş G. Recovery from hemorrhoids and anal fissure without surgery. Turk J Gastroenterol. 2020 Apr;31(4):289-294. doi: 10.5152/tjg.2020.19183. PMID: 32412899; PMCID: PMC7236649.
Toilet stool study: Modi RM, Hinton A, Pinkhas D, Groce R, Meyer MM, Balasubramanian G, Levine E, Stanich PP. Implementation of a Defecation Posture Modification Device: Impact on Bowel Movement Patterns in Healthy Subjects. J Clin Gastroenterol. 2019 Mar;53(3):216-219. doi: 10.1097/MCG.0000000000001143. PMID: 30346317; PMCID: PMC6382038.
Moo: Markwell, S. (2001) Physical therapy management of pelvi/perineal and perianal pain syndromes. World Journal of Urology. Volume 19, Issue 3, pp 194–199. Markwell, S. and Sapsford, R. (1995) Physiotherapy Management of Obstructed Defecation. Aus J Physio. Volume 41, pp 279-283.
Bidet: Dalia, Yoseph MD, MBAa,*; Al Khateeb, Hebah BSb; Patel, Tejesh MDa. The dermatologists’ case for the bidet. International Journal of Women’s Dermatology 9(3):p e103, October 2023. | DOI: 10.1097/JW9.0000000000000103
Splinting: Apostolis C, Wallace K, Sasson P, Hacker MR, Elkadry E, Rosenblatt PL. Assessment of women with defecatory dysfunction and manual splinting using dynamic pelvic floor magnetic resonance imaging. Female Pelvic Med Reconstr Surg. 2012 Jan-Feb;18(1):18-24. doi: 10.1097/SPV.0b013e31823bdb98. PMID: 22453259; PMCID: PMC3707403.
Pelvic floor finisher: (2007). The Anatomy and Dynamics of Pelvic Floor Function and Dysfunction. In: The Female Pelvic Floor. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-540-33664-8_2
