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Health ArticlesCan pelvic floor exercises help constipation?

Can pelvic floor exercises help constipation?

Can Pelvic Floor Exercises ⁤Help Constipation?


Constipation is a common issue that affects millions of ⁢people around the world. It can cause ​discomfort, pain, and even lead⁣ to serious ⁢health problems if left untreated. While‍ there are several different treatment⁣ options available, ⁢one​ that has been gaining attention is pelvic floor‍ exercises. These exercises⁣ target⁢ the muscles in the pelvic floor, which play a‌ vital⁤ role in​ bowel movement and can help alleviate⁣ constipation. If​ you are struggling with constipation, it may be worth considering⁣ these​ exercises as part of your treatment plan.



Research on the effectiveness of pelvic floor exercises for⁣ constipation has yielded promising results. A⁤ study published in the ‌Journal​ of Neurogastroenterology and Motility found that pelvic floor ‍muscle exercises can significantly improve stool frequency and⁢ consistency. ‌The research suggests that these exercises can help to strengthen⁣ the muscles in ‍the pelvic​ floor, making it easier for the body to‍ pass​ stools and alleviate constipation.

Identifying the Muscles

Before starting pelvic⁣ floor exercises,⁢ it‌ is important ​to know how​ to identify ⁤and isolate these ‍muscles. One way​ to locate the⁣ muscles is by stopping the flow of urine midstream. The muscles used to achieve this are the pelvic floor ⁤muscles. It is important to note that this exercise ⁢should only be used to identify the muscles and⁢ should not be done regularly during urination, as ⁤it can lead to bladder problems.


Once you have identified the pelvic⁣ floor muscles, you can begin doing exercises to strengthen‌ them.⁢ These exercises are typically done by tightening and relaxing the pelvic floor muscles in sets of repetitions. Here are a few‍ examples: 1. ​Pelvic Floor Contractions: Tighten the‍ muscles around the‌ anus,​ vagina, ⁢or‍ urethra‍ for 5 seconds and then relax ⁢for 5 seconds.‍ Repeat‌ this ⁣exercise 10 times, ‌three times a day. 2. Bridge Pose: Lie down on your back, bend your⁢ knees, and place your⁢ feet flat on the floor. Slowly lift your buttocks‍ off the ground, tightening your pelvic floor muscles as you do so. Hold the position ​for 5-10 seconds and ⁢then​ lower your buttocks back down. ⁣Repeat this exercise 10 times. 3. Squats: Stand with your feet shoulder-width apart and⁣ lower yourself into a squatting position. As you ⁢do so, squeeze your pelvic floor⁣ muscles.​ Return‍ to​ a standing position. Repeat this exercise 10 times.

Other Tips

In addition to pelvic floor ‌exercises, ⁢there are several other​ tips you can try to help alleviate constipation: – Increase your fiber intake by eating ⁢more ‍fruits, vegetables, and whole grains. – Stay hydrated by ​drinking plenty of water throughout the day. – Establish‍ a regular bathroom routine and try ‍to visit ‍the toilet at the same time ⁤every day. – Engage in ‌regular physical activity to stimulate ⁢bowel movements. – Avoid holding in bowel‌ movements and respond to ⁢the urge⁤ to go as soon as it arises.

Contacting a Doctor

If constipation persists despite attempting ​pelvic floor exercises and implementing lifestyle‌ changes, it ‍is ⁤important to contact ‌a healthcare professional. They can provide⁣ a​ proper diagnosis, offer ​further advice, and recommend additional treatment options if necessary.


Q: How‍ long⁢ does it take for pelvic floor⁣ exercises to alleviate constipation? A: The effectiveness of​ pelvic floor exercises can vary⁣ from person to person. Some individuals may experience improvement⁤ within a⁢ few weeks, while others ⁤may take longer. Consistency and⁤ commitment ⁣to​ the exercises are key. Q: Can pelvic floor exercises be harmful? A: When performed correctly, pelvic floor exercises are generally safe for most individuals. However, it is important to consult ⁣with a healthcare professional before starting any new exercise regimen, especially if you have a pre-existing health condition.


Pelvic⁣ floor‌ exercises can be a beneficial and natural⁣ approach to help ‌alleviate constipation. Research suggests that these exercises can strengthen the muscles in the pelvic ‌floor, improving bowel movements. By identifying the muscles and ‌incorporating​ exercises into your‌ daily routine, along with other helpful tips and techniques,​ you may find relief ⁣from constipation and improve⁢ your​ overall gastrointestinal health. Remember to consult with‍ a healthcare⁤ professional‍ for‌ personalized⁤ advice‍ and support.


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