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How to poop when constipated on the toilet?
Constipation! Though it seems a menial issue, it can make your life hell, if left neglected. If you are constipated once in a blue moon then it is fine. But, if constipation is your ally that shows up once or twice in a month then it looks like life is tough on you.
Apart from the constant feeling of being stuck, chronic constipation makes pooping a horrifying nightmare. You struggle hard to feel lighter. Plus, toilet strain is something no one ever wants to experience.
If you are also a victim of this grief in disguise, then here we are to help you out.
What makes you constipated?
There are a lot of factors that give birth to this issue.
1. Blockage in your colon or rectum–
One of the most common causes of chronic constipation is blockage in the colon or rectum. A lot of factors such as anal fissure, rectal cancer, colon cancer, bowel obstruction, rectum bulge, or narrow colon can lead to this issue.
2. Malfunctioning of colon and rectum nerves–
Some sorts of neurological issues such as autonomic neuropathy, stroke, and spinal injury may also cause chronic constipation.
3. Strength of the muscles involved in stool elimination–
If your stool elimination muscles are not strong then the odds are high that chronic constipation will hit you hard.
4. Change in the hormonal levels-
Hormones can create havoc at multiple levels. If you have some underlying health conditions such as diabetes, pregnancy, or hypothyroidism, there are chances of hormone imbalance that eventually leads to constipation.
Should you put strain during constipation?
As we all know that pooping during severe constipation is a tough task, some people have to put a lot of pressure while pooping. However, that should be avoided. Straining a lot increases intra-abdominal pressure and may cause harm to the soft tissues present in the abdomen and anus. If you keep doing this, over time, you may get issues such as prolapse, piles, and varicose veins.
What are the ideal positions to ease out bowel movements during constipation?
Passing stool during constipation is a highly painful affair. As the stools become hard, you have to put a lot of strain to push it out. However, one can ease down the process by adopting the below mentioned sitting positions and techniques.
1. The semi-squatting position–
You must be a big fan of squatting as it helps to shed those extra kilos. But, do you know that this can also help you to reduce the strain when constipated?
Yes, you read it right. Sitting on your toilet seat in a semi-squatting position is a great way to pass stool easily. To maintain this position, make sure that your knees are at a higher position than your hips. That simply means that you shouldn’t be hovering over the toilet seat. Rather you should be seated on the toilet with a stool below your feet.
By doing so, you ensure that your knees are higher than your hips that will eventually relax the pelvic floor muscles and make way for the stool to pass on. However, you shouldn’t be using this position if it isn’t comfortable or causes uneasiness. In addition to this, people who have gone through hip replacement surgery are not ideal candidates to practice this sitting position.
2. Leaning forward brings great relief–
To reduce the strain while constipated, you can lean your upper body forward. By doing so, you can increase the pressure on your abdomen without straining much.
3. Try some relaxation technique-
There are a lot of relaxation techniques that make constipated pooping a fairly easy job. You can either opt for visualization or deep breathing. Even muscle relaxation techniques are exceptional and can help in passing stools easily. Try these therapies and choose the one that is comfortable and easy for you. Relaxation techniques have a calming effect on your mind and body and it helps to relax down. This further promotes easy stool passing.
If you want the best results from relaxation, then it is suggested that you should practice these techniques for a minimum of two and three times a day. Make sure that room is quiet enough so that you can concentrate properly. Then repeat the same technique while you are on your toilet seat. All these relaxation techniques help in reduction of hemorrhoids and prolapse.
4. Diaphragmatic breathing–
Diaphragmatic breathing is a type of breathing wherein one breathes from the bottom of the lungs while keeping the mouth open. This type of breathing reduces strain and helps contract your pelvic floor muscles.
5. Brace your stomach–
Bracing your stomach with a deep breath may help you to pass the stool out. To do this technique, you should dilate your stomach muscles in forward and backward directions while taking deep breaths. Make sure that you are not holding your stomach very tightly.
6. Relaxation of anal sphincter-
In case of any fecal incontinence and constipation, an anal sphincter exercise can bring you great relief. To do this exercise, start by sitting, standing, or lying down in a comfortable position, keep your legs slightly apart from each other. Now, try to squeeze your anal muscles till the time you are comfortable doing it. Make sure that you relax between two consecutive squeezes. Hold this position for 10 seconds and then come to relax position. This exercise will help you relax your anal muscles up to a great extent. Thus, you can feel comfortable on your toilet seat.
Simple tips and tricks on how to poop when constipated on the toilet?
Well, it takes a lot to deal with constipation. However, it is curable.
Here is our rundown of what you should do to have a relaxed bowel movement.
1. Early morning is the best time –
Try to adopt an early morning bowel movement habit. As intestinal contractions are at the peak during this time period, passing stool during this time is easy and more relaxed in comparison to any other time of the day.
2. Have a heavy breakfast-
Make sure that your breakfast has good amount of healthy fatty foods. Healthy fatty foods are known to encourage gastrocolic reflexes that promote relaxed bowel movement.
3. Have fluids in abundant–
Consuming ample amount of fluids will help you to loosen up your stool. You can either have plain water or drink fruit juices as well. Prune juice is an ideal drink to get some relief from constipation.
4. Fiber is profitable –
Ensure that your food is rich in natural fibers. Natural fibers have the tendency to hold water inside the body for a longer time and prevent your stool to become hard. Beans, vegetables, fruits, whole grain cereals, and bran are some good sources of natural fibers.
5. Keep stress and tension at bay–
Excessive stress can also disturb your body’s hormones that eventually causes irregular bowel movement. Thus, it is suggested to keep stress and tension at bay to enjoy well-being at the fullest.
6. Be active–
Being lethargic makes things worse at each level. Make sure you are mobile and always do some light exercises like walking and jogging. Physical mobility promotes proper blood circulation in your abdomen facilitating regular bowel movement.
Though constipation is a devil, you can win over it by following the tips mentioned above. So if you are dealing with constipation, then it’s time to bid adieu to your issue.