Healthy Bowel Movements: How to Prevent Constipation

It is time to have good poops again. Maintaining healthy bowel movements is essential for overall well-being. Regular, comfortable bowel movements help prevent stomach pain, bloating, and more serious complications related to chronic constipation. If you often struggle with constipation, it’s important to address it before it becomes a persistent issue.

What is a Normal Bowel Movement?

A healthy bowel movement varies from person to person, but some general indicators of normal function include:

• Frequency – Anywhere from three times per day to three times per week is considered normal.

• Consistency – According to the Bristol Stool Chart, Type 3 (like a sausage with cracks) and Type 4 (smooth, soft, and snake-like) are ideal. Hard, lumpy stools (Types 1 & 2) indicate constipation, while loose or watery stools (Types 5-7) suggest diarrhea.

• Ease of Passage – Stools should pass without excessive straining, discomfort, or urgency.

  
  

Risks of Chronic Constipation & Straining

Chronic constipation isn’t just uncomfortable—it can have more serious and lasting consequences on your pelvic floor. Straining excessively can lead to hemorrhoids, anal fissures, and even pelvic floor dysfunction, which may cause long-term issues with bowel and bladder control. Prolonged constipation may also contribute to prolapse, where part of the rectum protrudes through the anus or vaginal canal due to repeated straining.

Conditions Associated with Constipation

Some medical conditions increase the likelihood of constipation, including:

• Irritable Bowel Syndrome (IBS) – Many people with IBS experience constipation-predominant IBS (IBS-C), characterized by infrequent, hard stools and discomfort.

• Crohn’s Disease & Ulcerative Colitis – Although these inflammatory bowel diseases are more commonly linked to diarrhea, some people may experience constipation.

• Pelvic Floor Tension – Excessive tension in pelvic floor muscles can make it hard to fully evacuate stools, leading to constipation.

• Pregnancy & Postpartum Recovery – Hormonal changes, reduced physical activity, and pelvic floor tension can contribute to constipation before and after childbirth. (And the iron supplements don't make things easier).

  
  

Preventing Constipation Naturally

You can support healthy digestion and regular bowel movements with simple daily habits:

• Stay Hydrated – Drink plenty of water throughout the day to keep stools soft and easy to pass.

• Eat Fiber-Rich Foods – Incorporate whole grains, fruits, vegetables, and legumes into your diet.

• Move Your Body – Regular movement, including walking and stretching, promotes gut motility.

• Manage Stress – High stress levels can impact digestion and slow bowel function.

• Practice Proper Toilet Posture – Elevating your feet on a small stool while sitting on the toilet can help relax the pelvic floor and promote complete elimination.

  
  

Want to learn effective exercises to relieve constipation? Download my free guide: 5 Daily Exercises to Reduce Constipation and start having great poops!

For additional information and personalized assessment and treatment, please do not hesitate to contact me or book an appointment.

Love, your favourite physio,

Liron