Toilet habits to protect your pelvic floor

Chances are, you don’t think too much about using the bathroom! More than likely, you’ve just gone when you need to, without much thought, unless a bladder or bowel issue comes up. Your pelvic floor plays a crucial role in your overall health and well-being. From supporting your organs to aiding in bladder and bowel control, these muscles have very important roles behind the scenes. One of the most important yet often overlooked aspects of supporting a healthy pelvic floor is how you use the bathroom. Here are some essential habits to adopt to ensure your pelvic floor stays healthy.

1. Foster a good bathroom routine

Your body, and especially bowels, thrive on routine. By taking steps to optimize your bladder and bowel habits, you can help your body get into a healthy routine to promote regular bowel movements. What does this look like?

• Ideally, you should be able to void your bowels within the first 30 minutes of waking up. If this is not the norm for you, drinking a cup of warm liquid, ideally water or tea, will help to stimulate your bowels.
• Consider using a small step stool to elevate your feet, so that your knees are slightly above hip level while sitting on the toilet. This will help to place your body into an optimal position for passing stool without straining.
• Relax! Your pelvic floor needs to relax to void, so make sure you are not tensing as this will make it more challenging to pass your urine or stool. Some find it helpful to complete some deep breathing exercises or to distract themselves with a phone or device. Just be mindful not to spend too much time sitting on the toilet if you are not passing anything (nothing over 10 minutes).

2. Avoid straining

Straining during bowel movements can put excessive pressure on your pelvic floor muscles which may have unfavourable consequences over time, including increased risk for hemorrhoids and anal fissures. How can you avoid straining?

• Stay hydrated. Drink plenty of water to keep stools soft and easy to pass.
• Prioritize a fibre-rich diet. Make sure to incorporate fruits, vegetables, whole grains and legumes into your diet to optimize fibre intake and promote regular bowel movements.
• Perfect your positioning. As mentioned above, using a small step stool to elevate your feet so that your knees are slightly above hip level while sitting on the toilet will place your body in an optimal position to pass your stool. 
• If you experience incomplete emptying of your bladder, stand up from the toilet, complete a few pelvic tilts in standing (round your low back and tuck your tailbone under to tilt your pelvis forward , then complete the opposite to tilt your pelvis back and repeat!)

3. Take your time

Rushing through your bathroom routine can result in incomplete emptying of the bowel or bladder. Instead, give yourself enough time to pass your urine or stool. Waiting 10 minutes to see if you are able to pass stool is a reasonable amount of time. If it takes any longer than this, stand up and try again later. Avoid spending long periods sitting on the toilet.

4. Listen to your body

When your body gives you the urge to go to the bathroom, make sure you pay attention. Ignoring your body’s signal to pass a bowel movement may result in symptoms such as gas, bloating and cramping. These are all signs that you missed your body’s call to void.

Your pelvic floor health is vital to your overall well-being and it’s important to adopt healthy bathroom habits to support these essential muscles. By creating a healthy bathroom routine, avoiding straining, taking your time in the bathroom and listening to your body, you can promote a strong and healthy pelvic floor. Remember, small changes can make a big difference. If you experience any challenges with your bladder or bowel, pelvic health physiotherapy may be helpful in addressing your symptoms and improving your quality of life.

To learn more about pelvic health, visit our services page  or consider booking an appointment  with a pelvic floor specialist. Find a location near you  for an in-person assessment. Your pelvic floor will thank you!

This article was written by Emily Gunning, a physiotherapy student at the University of Toronto.