Constipation & The Pelvic Floor: A Two-Way Relationship You Shouldn’t Ignore
Constipation isn’t just uncomfortable—it can directly impact the health and function of your pelvic floor. What many people don’t realize is that constipation and pelvic floor tension often fuel each other, creating a frustrating cycle that’s hard to break without addressing both sides.
How Constipation Affects the Pelvic Floor
When you’re constipated, stool sits in the rectum longer than it should. This leads to:
Excessive straining during bowel movements, which places high pressure on the pelvic floor muscles.
Downward pressure on pelvic organs, leading to heaviness, pain, or worsening prolapse symptoms.
Tightening of the pelvic floor muscles over time as they work harder to stabilize against that pressure.
Irritation of nerves in the pelvic region, increasing discomfort, urgency, or incomplete emptying sensations.
Over time, chronic constipation can make the pelvic floor less coordinated and less responsive—exactly the opposite of what we want for healthy bowel movements.
How Pelvic Floor Tension Can Cause Constipation
If the pelvic floor muscles are too tight, they can’t relax properly when you need to have a bowel movement. This can lead to:
Difficulty starting or fully emptying a bowel movement
Feeling blocked or “stuck”
Thin, pellet-like, or incomplete stools
Straining even with soft stool
These are classic signs of pelvic floor dyssynergia, where the muscles tighten instead of relaxing during a bowel movement.
Breaking the Cycle: Managing Constipation & Pelvic Floor Tension
A combined approach works best—supporting bowel regularity while also retraining the pelvic floor.
1. Prioritize Soluble Fiber
Fiber helps soften stool and keep things moving.
Great sources include:
Oats
Chia seeds
Flaxseed
Kiwi
Pears
Partially hydrolyzed guar gum (PHGG) if you prefer a gentle supplement
Aim for 25–30g/day, increasing slowly to avoid bloating.
2. Hydrate Consistently
Stool needs water to stay soft.
A helpful guideline:
At least 6–8 cups of fluid daily
More if you drink caffeine or are physically active
3. Magnesium for Regularity
Magnesium can soften stool and support the relaxation of both smooth muscle (intestines) and skeletal muscle (pelvic floor).
Common options:
Magnesium citrate – helpful for softening stool
Magnesium glycinate – supports relaxation, less likely to cause urgency
Start low and increase slowly based on your body’s response.
4. Improve Bathroom Mechanics
Proper positioning can reduce straining:
Use a small footstool
Lean forward slightly
Focus on relaxed, slow breathing
This posture opens the pelvic outlet and decreases pressure on pelvic floor muscles.
5. Pelvic Floor Downtraining
If pelvic floor tension is part of the problem, consider:
Diaphragmatic breathing
Gentle hip-opening stretches
Relaxation-based pelvic floor exercises
Guidance from a pelvic floor physical therapist
This helps your muscles learn to release so they can coordinate better during bowel movements.
Final Thoughts
Constipation and pelvic floor tension frequently go hand-in-hand, but the good news is that both are highly treatable. With the right combination of hydration, fiber, magnesium, healthy toileting habits, and pelvic floor therapy, you can break the cycle and restore more comfortable, predictable bowel movements.
If you suspect pelvic floor tension is contributing to your constipation—or constipation is worsening your symptoms—reach out to a pelvic floor specialist for personalized care.
