Straining, Stuck, or Uncomfortable? How Pelvic Floor Physical Therapy Can Change Your Bowel Health

by Bethany Peterson

If Pooping Feels Harder Than It Should, You’re Not Alone

Bowel health doesn’t exactly make the “fun topics” list, but maybe it deserves to. Constipation, straining, bloating, or feeling like you can never quite finish a bowel movement are way more common than people think and yet, hardly anyone talks about what’s really going on.

Here’s the surprising part:

It’s not always “just a gut problem.”

Sometimes it’s actually a pelvic floor problem.

At Well + Core PT, we help people understand how the pelvic floor affects bowel health, why constipation isn’t your fault, and how pelvic floor physical therapy can make going to the bathroom feel normal again.

Bristol Stool Chart

Before we go any farther, let’s take a look at what your poop should look like most of the time.


You want your stool to come out looking like type 3 or 4. An occasional bowel movement that looks like one of the other types on the Bristol Stool Chart is not a huge deal, but if it becomes a semi-regular occurrence, you may want to talk with your provider to get to the root of the issue!

Why Constipation Happens (and Why It’s Not Just About Fiber)

Most people assume constipation happens because they need more fiber, more water, or more laxatives. And yes, sometimes those help but in so many cases, the real challenge is happening lower down.

Your pelvic floor muscles are the final step of digestion. They act like a gatekeeper.

They need to:

  • Relax fully to let stool pass

  • Contract properly when you need to hold things in

When those muscles don’t coordinate well, even the healthiest gut can’t do its job smoothly.

This can show up after:

  • Pregnancy or childbirth

  • Years of straining or “pushing wrong”

  • Surgery

  • Hormonal changes

  • Stress (hello, tension everywhere)

  • Poor toileting posture or habits we’ve unknowingly practiced forever

So if you’ve tried “all the things” and nothing works, don’t be discouraged.

Your issue might be muscle coordination, not digestion (or maybe a combo of both) and that can be retrained.

If you want a simple breakdown of how your pelvic floor works as a whole, check out our guide to the 5 S’s of the pelvic floor, which explains these muscles in a clear and really approachable way.

How Pelvic Floor Physical Therapy Helps With Constipation

Pelvic floor physical therapy for bowel health looks at how your body is functioning as a whole. We’re talking your muscles, your breath, your core, and your bathroom habits. Then we create a plan that retrains your pelvic floor so pooping becomes easier, more predictable, and way more comfortable.

Here’s what that typically includes:

1. Helping Your Pelvic Floor Learn to Relax

If your pelvic floor muscles are tight or contracted, trying to poop is like squeezing toothpaste with the cap on. Nothing moves.

If you’re a visual learner, we shared a quick video on Instagram that walks through what straining, incomplete emptying, and “needing to push with your hands” can mean. You can watch it here.

We gently teach your muscles how to:

  • Lengthen and release

  • Coordinate with your breath

  • Work with your body, not against it

This might include internal work, relaxed breathing positions, or simple daily exercises that completely change bathroom comfort.

2. Getting Things Moving (Literally)

Sometimes your abdominal tissues just need a little help.

Depending on what your body needs, we may use:

  • Abdominal massage or cupping

  • Dry needling for stubborn tension

  • Mobility exercises that support regularity and reduce bloating

These techniques help your digestive system get back into its natural rhythm without relying on things like laxatives long-term.


3. Building Strength + Control (If Urgency Is Your Issue)

Constipation gets most of the attention, but urgency and bowel leakage are real, too. If that’s you, pelvic floor PT helps you:

  • Build strength

  • Improve timing

  • Gain confidence in your body

You won’t have to plan your day around the nearest bathroom anymore.


4. Learning How to Have an Easier, More Complete Poop

It sounds funny, but yes, there is a better way to poop.

We’ll teach you:

  • The best toilet posture for easier emptying

  • How to use your breath (not straining!)

  • When your body is naturally most ready to go

  • How to completely empty without multiple trips or endless wiping

Small tweaks… big difference.

Healthy Habits That Support Your Bowels

Pair your pelvic floor PT with a few simple changes, and your results get even stronger:

  • Sip water throughout the day

  • Use a footstool to improve alignment (hello squatty potty!)

  • Avoid breath-holding or straining

  • Add fiber slowly, not all at once

  • Practice intentional relaxation (Breathe into your butthole! Unclench those cheeks!

  • Incorporate movement and exercise into your daily routine to help with muscle engagement and bloodflow that is good for digestion.

  • If you’re sitting on the toilet for more than a few minutes without any poop progress, it’s time to get up and walk around for a bit until the urge comes back! This helps prevent hemorrhoids and releases your anal sphincter.

These habits support your pelvic floor and your digestive system.

When to See a Pelvic Floor PT

If you’re experiencing any of these, it’s time to reach out:

  • Constant straining

  • Needing to wipe more than 2-3 times to get clean

  • Feeling like you don’t fully empty

  • Bloating or discomfort

  • Alternating constipation and urgency

  • Bathroom anxiety or unpredictability

  • Pain during bowel movements

You don’t need a referral.

You don’t need to live like this.

And earlier care usually means faster results!

Takeaway: Your Bowel Comfort Matters More Than You Think

Comfortable, predictable bowel movements aren’t a luxury, they’re a foundation of your physical, emotional, and daily well-being. Whether you’re dealing with postpartum constipation, stress-related tension, or years of bathroom frustration, pelvic floor physical therapy can help.

Your bowels deserve the same care and attention as every other part of your health.

And we’re here to help you feel better, one step (and one poop) at a time.

Ready to learn more or get personalized support?

Join our free Whole Health newsletter or schedule a visit with a Well + Core pelvic floor specialist today.

 

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