Have You Pooped Today? Why Bowel Health Matters More Than You Think

Constipation, pelvic floor dysfunction, and bowel health treatment in Traverse City, Michigan

Let's start with a simple question:

Have you pooped today?

It may sound like a funny question, but it's one we ask regularly in pelvic floor physical therapy because bowel health has a major impact on your overall health, comfort, and quality of life.

Many people assume that constipation, straining, bloating, hemorrhoids, pelvic pressure, or even bladder leakage are just a normal part of getting older, being postpartum, or living a busy life. The truth is that many of these symptoms can be connected to how your bowel system is functioning.

At Trailhead Physical Therapy and Wellness in Traverse City, we help people uncover the root cause of bowel and pelvic floor symptoms so they can feel better, move better, and stop planning their lives around the nearest bathroom.

What Is a "Normal" Bowel Movement?

Many people have no idea what normal bowel function actually looks like.

Healthy bowel habits generally include:

• Having a bowel movement anywhere from three times per day to three times per week

• Passing stool without significant straining

• Feeling empty after a bowel movement

• Producing stool that is soft and formed

• Spending only a few minutes on the toilet

  
  

If you regularly sit on the toilet scrolling your phone for 20 minutes, strain to make something happen, or feel like you never completely empty, your body may be telling you something.

Signs Your Bowels May Need Some Attention

Common symptoms we hear about include:

• Constipation

• Hard stools

• Straining

• Hemorrhoids

• Bloating

• Gas

• Pelvic pressure

• Pelvic organ prolapse symptoms

• Urinary leakage

• Frequent urination

• Low back pain

• Pain with bowel movements

• Feeling like stool gets "stuck"

• Needing to use your fingers to help empty

While these symptoms may seem unrelated, they often have connections to pelvic floor function and bowel health.

Why Constipation Matters

Many people think constipation is simply an inconvenience.

However, chronic constipation can contribute to:

• Hemorrhoids

• Anal fissures

• Pelvic floor muscle dysfunction

• Increased prolapse symptoms

• Bladder urgency and frequency

• Urinary leakage

• Abdominal discomfort

• Pain during pregnancy and postpartum recovery

Every time we strain excessively, pressure increases throughout the abdomen and pelvic floor. Over time, this repeated pressure can place stress on the muscles, connective tissues, and organs of the pelvis.

This is one reason bowel health is such a foundational piece of pelvic floor therapy.

The 5 Bowel Basics

The good news?

Most people can make meaningful improvements by focusing on a few simple habits.

1. Hydrate

Your colon's job is to absorb water.

When your body doesn't have enough water available, the colon pulls additional water from stool, making it harder and more difficult to pass.

A simple goal is to drink enough water that your urine stays pale yellow most of the day.

Hydration needs vary based on body size, activity level, climate, pregnancy status, and health conditions, but many people are simply underhydrated.

If constipation is an issue, hydration is often one of the first places we start.

2. Eat More Fiber

Fiber adds bulk and softness to stool while helping support healthy digestion.

Great fiber sources include:

• Fruits

• Vegetables

• Beans

• Lentils

• Oats

• Whole grains

• Nuts

• Seeds

Many adults consume significantly less fiber than recommended.

When increasing fiber intake, do so gradually and increase water intake at the same time. Jumping from very little fiber to a high-fiber diet overnight can increase bloating and discomfort.

3. Move Your Body Daily

Movement helps stimulate the digestive system.

You don't need an intense workout to support bowel function.

Simple options include:

• Walking

• Gardening

• Stretching

• Hiking

• Strength training

• Playing with your kids

Even a 10-minute walk after meals can help encourage bowel activity.

At our clinic, we often tell patients that movement is one of the most underrated digestive tools available.

4. Don't Ignore the Urge

Have you ever felt the urge to poop and thought:

"I'll go later."

Many people do.

Unfortunately, repeatedly ignoring bowel urges can make constipation worse.

When stool sits in the colon longer, more water gets absorbed from it. The stool becomes harder and more difficult to pass.

Your body's signals can also become less sensitive over time.

When you feel the urge, try to honor it whenever possible.

Your digestive system appreciates being listened to.

5. Use a Stool Under Your Feet

Humans didn't evolve sitting on modern toilets.

Elevating your feet on a stool creates a position that more closely resembles a squat.

Benefits can include:

• Easier bowel movements

• Less straining

• Improved pelvic floor relaxation

• Better emptying

A Squatty Potty works well, but any sturdy stool can help.

The goal is to bring your knees above your hips while leaning slightly forward.

For many people, this simple adjustment is surprisingly effective.

The Pelvic Floor's Role in Pooping

One thing many people don't realize is that successful bowel movements require coordination.

Your abdominal muscles need to generate pressure.

Your pelvic floor muscles need to relax.

Your breathing system needs to work together with both.

Sometimes people have plenty of stool present but cannot empty efficiently because their pelvic floor muscles are tightening instead of relaxing.

This is known as pelvic floor dysfunction and can contribute to symptoms such as:

• Chronic constipation

• Incomplete emptying

• Straining

• Pain with bowel movements

• Pelvic pain

No amount of fiber or water will fully solve the problem if the muscles aren't coordinating appropriately.

This is where pelvic floor physical therapy can be incredibly helpful.

When Should You See a Pelvic Floor Physical Therapist?

You may benefit from an evaluation if you experience:

• Ongoing constipation

• Frequent straining

• Pain with bowel movements

• Hemorrhoids that keep returning

• Pelvic pressure

• Pelvic organ prolapse symptoms

• Urinary leakage

• Difficulty emptying your bowels

• Bloating that never seems to improve

• A feeling of incomplete evacuation

At Trailhead Physical Therapy and Wellness, we take a whole-body approach to bowel and pelvic health.

Rather than focusing on symptoms alone, we look at:

• Breathing patterns

• Core coordination

• Pelvic floor function

• Abdominal mobility

• Lifestyle habits

• Stress and nervous system regulation

• Movement patterns

Our goal is to identify the root cause and help create sustainable solutions.

Bowel Health During Pregnancy and Postpartum

Constipation is incredibly common during pregnancy and after delivery.

Hormonal changes, growing abdominal pressure, reduced activity levels, iron supplementation, sleep deprivation, and healing tissues can all contribute.

Many new moms assume constipation is simply part of postpartum recovery.

While common, it doesn't have to be your normal.

Supporting bowel health during pregnancy and postpartum can improve:

• Comfort

• Healing

• Pelvic floor recovery

• Prolapse symptoms

• Bladder function

  
  

You Deserve Better Than "Just Deal With It"

If you've been told that constipation, straining, bladder leaks, or pelvic pressure are simply part of aging or motherhood, know that there may be more options available.

Small changes can make a big difference.

Sometimes those changes start with something as simple as drinking more water, eating more fiber, taking a daily walk, listening to your body's signals, and putting a stool under your feet.

And sometimes you need a little extra support.

At Trailhead Physical Therapy and Wellness, we help people throughout Traverse City, Leelanau County, and Northern Michigan find answers to bowel, bladder, and pelvic floor concerns.

Because feeling good shouldn't depend on whether you've pooped today.

Trailhead Physical Therapy and Wellness10161 E. Pickwick Court, Suite F, Traverse City, MI 49684

Phone: 231-224-6016. Email: hello@trailheadptandwellness.com

Looking for pelvic floor physical therapy in Traverse City? We'd love to help.