Constipation is one of the most common bowel concerns women experience and actually probably the most common pelvic health condition I treat in clinic. Chronic constipation can have such a profound impact on people’s quality of life. Constipation treatment encompasses a holistic approach to you, your lifestyle, habits and pelvic floor. While it’s often not talked about, Constipation can have a big impact on your comfort, energy, and pelvic health. People who are chronically constipated often feel isolated and like they have nowhere to go, but did you know, Pelvic Health Physiotherapy has been shown to be very effective in the management and treatment of constipation.
As women’s health physiotherapists, we regularly see how constipation can contribute to pelvic floor dysfunction, bladder problems, and even pain. The good news is that constipation can usually be managed effectively with the right strategies.
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What is Constipation?
Constipation doesn’t simply mean “not going every day.” It’s defined by difficulty passing stools, infrequent bowel movements, or a feeling that the bowels aren’t completely emptying.
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Common Signs and Symptoms
You may be constipated if you notice:
• Fewer than three bowel movements per week
• Straining or pushing to pass stool
• Hard, dry, or lumpy stools
• Feeling of incomplete emptying
• Abdominal bloating or discomfort
• Using your hands to help stool pass (pressing around the anus or vagina)
These symptoms can put extra pressure on the pelvic floor muscles, sometimes contributing to leakage, prolapse, or ongoing discomfort.
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Why Does Constipation Happen?
There are many possible causes, including:
• Dietary factors: not enough fibre or fluids
• Lifestyle factors: sedentary habits or prolonged sitting
• Hormonal changes: pregnancy, postpartum recovery, or menopause
• Pelvic floor dysfunction: muscles that are too tight, weak, or not coordinating properly
• Medications and conditions: such as some painkillers, iron supplements, thyroid issues, or IBS, endometriosis
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Constipation Treatment Options
1. Lifestyle and Self-Care
• Fibre: Aim for 25–30g of fibre each day (fruits, vegetables, whole grains, legumes). I often say Fibre is like balancing a tight rope – you want sufficient fibre but it’s also important you don’t consume excessive am ounce either.
• Fluids: Stay hydrated—water is best.
• Movement: Gentle daily exercise can stimulate your colonic transit to help stool move nicely through the colon.
• Routine: Don’t ignore your body’s natural urge to go. This is up there with the most important piece of advice I have for people in general. Ignoring the urge to go can put people at risk for constipation both acutely and further down the line.
2. Toileting Techniques
• Use a footstool: Position your knees above hip level when sitting on the toilet. This helps straighten the rectum and makes bowel emptying easier.
• Don’t strain: Try gentle belly breathing or exhaling slowly while relaxing your pelvic floor muscles.
3. Women’s Health Physiotherapy and Pelvic Floor Biofeedback
Working with a pelvic floor physiotherapist can be especially helpful. A physio can:
• Assess your pelvic floor function
• Teach relaxation and defecation techniques
• Provide tailored pelvic floor exercises
• Educate you on bowel massage and optimal toileting habits
4. Medical Support
If lifestyle changes aren’t enough, your GP may recommend medications such as stool softeners or laxatives, or investigate for other medical conditions.
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When to Seek Help
It’s a good idea to see your GP or women’s health physiotherapist if:
• Constipation lasts more than three weeks despite lifestyle changes
• You experience severe abdominal pain or bleeding
• You experience a sudden change in bowel habits without explanation
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Final Thoughts
Constipation is common, but it’s not something you need to put up with. With small daily changes and support from a women’s health physio, you can ease constipation, protect your pelvic floor health, and feel more comfortable in your body.
✨ If constipation is affecting your daily life book in for your Pelvic Health Initial Appointment Now. For further information on who Pelvic Health Physio is for read our recent Blog “Why Pelvic Health Physio Might Be For You”.
Ready to Book Your Women’s Health Physio Appointment in Cork City? Take a look at our services Here.
If you’re struggling with symptoms of pelvic floor dysfunction such as leaking, pelvic pain, or bowel issues — or simply want to understand your pelvic health better, you don’t have to figure it out alone.
📍Located on Pouladuff Road, Cork City, T12XC1Y
🩺 Specialist in Pelvic Health Physiotherapy for both Women and Men
💬 Friendly, holistic, and evidence-based care tailored to you
👉 Book an appointent now to start feeling more comfortable, confident, and in control of your body again.
