Managing constipation for improving prolapse
Constipation & Pelvic Organ Prolapse
If you live with pelvic organ prolapse (POP), you may already know that constipation is one of the most common symptom flarers. Straining to empty your bowels increases intra-abdominal pressure, which pushes down on the pelvic organs and can worsen that uncomfortable feeling of heaviness, dragging, or bulging.
The good news? There are some simple, practical things you can do to help.
My top tips for relieving constipation
Stay hydrated
Drink plenty of water throughout the day and consider adding electrolytes to support deeper hydration. I love the range from Oshun, including their magnesium option which is particularly great for getting things moving.
Increase your fibre intake
Aim for at least 25g of fibre per day. Some of my favourites are Bio and Me cereal and Linwoods flaxseed — both easy to incorporate into your daily routine.
Release pelvic floor tension
An Intimate Rose pelvic wand can be a brilliant tool for releasing tight pelvic floor muscles, which can contribute to difficulty emptying the bowel.
Get walking
Even gentle, regular walking stimulates the digestive system and encourages bowel motility. It does not need to be intense, a daily walk can make a real difference.
Try splinting
Supporting the perineum with your hand during a bowel movement can help with passing stools more easily and reduce the strain on your pelvic floor.
Use a Squatty Potty
Elevating your feet while on the toilet brings the body into a more natural squatting position, improving the angle of the rectum and making emptying far easier. Ikea childrens stool works well for this.
Hypopressives
Hypopressives gently massage the digestive system, stimulate peristalsis, and can significantly help with constipation all while managing pressure.
If you haven't learnt hypopressives yet and want to try it then my beginners workshop is a great place to start.
Head HERE for more details
If you've been practicing the hypopressives basics for a while but want more progression then my 1.1, group and on-demand programmes offer that. Read which one might be a good fit for you and book a call if you have any more questions.