5 Key Tips to Help with Constipation

Constipation is something most of us experience occasionally. It may be linked to diet, hydration, or routine changes—and often resolves on its own. However, for some, constipation becomes chronic and debilitating, contributing to symptoms such as urinary incontinence and pelvic organ prolapse. With 1 in 4 Canadians affected, constipation is more common—and more impactful—than many realize.

What is Constipation?

According to the Rome III Diagnostic Criteria, constipation is defined by experiencing two or more of the following:

• Straining to pass stool

• Hard or pellet‑like stool consistency

• Sensation of incomplete evacuation

• Feeling of blockage or obstruction

• Need to use manual techniques (such as pressing on pelvic areas) to evacuate

• Having fewer than three bowel movements per week

Constipation may also cause:

• Abdominal, pelvic, hip, or low back pain

• Bloating

• Hemorrhoids

• Anal fissures

• Urinary urgency or incontinence

• Pelvic organ prolapse

How Pelvic Health Physiotherapy Can Help

At Ottawa Pelvic Health, our physiotherapists take a holistic approach to chronic constipation by addressing the full digestive and pelvic system—from intake to elimination. We assess:

• Diet and hydration habits affecting stool consistency

• Stool transit through the large intestine

• Coordination of muscles during stool evacuation

• Pelvic floor muscle tone and relaxation ability

• Pain, restriction, or dysfunction in the ano‑rectal region

For many, constipation results not only from lifestyle or diet but also from pelvic floor muscle tension or poor coordination. Some people unintentionally tighten their muscles instead of relaxing them during a bowel movement, which can make constipation worse.

5 Key Tips to Help with Constipation

1. Stay hydrated

Drink adequate water throughout the day to improve stool softness and movement through the colon. Aim for 2–3L/day, or more if you’re active, breastfeeding, or on certain medications.

2. Increase fibre intake

Fibre keeps stool soft and adds volume for easier passage. Aim for 25–35g/day, including both:

• Soluble fibre (absorbs water for softer stools): chia seeds, oats, sweet potatoes

• Insoluble fibre (adds bulk, speeds transit): lentils, bran cereal, apples

3. Maintain healthy habits

• Don’t ignore the urge to go—it can cause stools to harden and become difficult to pass.

• Stay active! Regular exercise helps stimulate intestinal movement and bowel regularity.

4. Try the ILU massage

Gentle abdominal self‑massage can help move stool through the large intestine.

5. Use proper toilet positioning and technique

• Place a small stool under your feet so your knees are slightly higher than your hips (similar to a squatting position).

• Avoid straining—lean forward, inhale, then exhale gently into a closed fist as you pass stool to reduce pelvic pressure.

• Be gentle when wiping to prevent irritation or fissures.

If you’re struggling with constipation or suspect your pelvic floor may be contributing to your symptoms, we can help. Book a complimentary 15‑minute phone consultation with one of our specialized Pelvic Health Physiotherapists to discuss your symptoms and explore treatment options.