Protecting the Back Passage
We spend approximately 6 hours or more emptying our bowels each year. Similarly to emptying the bladder, the pelvic floor muscles are inseparably involved in evacuating digestive waste. So, how and when you empty your bowel can greatly impact on your long term pelvic floor status.
Great bowel emptying habits.
Ways to protect the function and condition of the back passage
Recommended posture for bowel emptying:
- Apply the same posture as for bladder emptying, additionally: raise your knees above the level of your hip
- maintain soft and bulgy belly and even breathing
- minimise toilet time to as close to one minute as you can
- avoid straining and pushing down
- relax your anal passage
- if you are using a tampon and it is timely remove it for bowel emptying
Good Bowel Habits
- respect the first urge and make your way to the bathroom when you receive it
- aim for the right consistency and size (well formed and easy to pass stool)
- have a habit – a morning one is the best one
- be regular – ones/day is the general guide
- Address bowel emptying with the above awareness, identify room for improvement and make adjustments. Some additional points of inquiry:
- Do you pass stool without pain or deformation of the anal passage?
- Do your bowels open without help from laxatives?
- Can you clean the anus without bleeding?
- Invest in a proper toilet stool or even a cheap footstool to raise your feet if needed. Alternatively, place one 2 pack of toilet rolls under each foot.
- Address chronic diarrhoea and constipation issues
- Don’t go for “tryouts” when your aim is to initiate a bowel motion