Contents
- Almost there, a few words about the anatomy of the rectum and the physiology of defecation
- Take a look behind you, or what a stool should look like
- Toilet essentials
- About sitting on the throne
- Is Pushing Effective?
- Be like a child – start groaning!
- Listen to the knock
- Physical activity is your ally
- Gymnastics on the toilet – why not?
- When not everything goes your way
- I’ve tried everything with no effect
- Nothing by force
The increasing popularity and availability of books for the youngest telling about poop proves that this topic is slowly leaving the taboo sphere. While at the stage of “de-washing” we are more willing to talk to children about this process, we think less often about what it should look like. I invite you to read the article on proper toilet habits related to defecation.
- It is worth assessing the appearance of the stool from time to time, as it tells a lot about our health
- The lower the toilet seat is, the better. In the squatting position, the pelvic floor relaxes
- Effective defecation also supports the opening of the mouth (grunting), as this causes the reflex relaxation of the pelvic floor muscles.
- More information can be found on the Onet homepage
Almost there, a few words about the anatomy of the rectum and the physiology of defecation
The rectum is the end section of the large intestine that ends with the anus. It is a tube surrounded by pelvic floor muscles that attach to the symphysis pubis and form a loop around it. This loop is the pubo-rectal muscle and it largely ensures continence, i.e. stool holding between visits to the toilet. The relaxation of the pelvic floor muscles, especially their flexibility, is one of the important conditions for effective bowel movements.
Typically, food travels through the digestive system for up to two days. This trip depends, inter alia, on the quality and composition of the food, the amount of fluids consumed, physical activity and individual factors. Less frequent bowel movements than every three days may be a sign of constipation. There are numerous receptors in the rectum, thanks to which we know what strategy to choose – whether the stretching of the rectal walls is related to the oncoming gas or maybe a watery stool that requires a quick response.
Urogynecological physiotherapist after a multi-module training accredited by the Polish Urogynecological Society, therapist of urogynecological prophylaxis according to the Bebo concept. A specialist in urinary incontinence as well as fecal and gas incontinence.
He treats patients of all ages who report problems with women’s health. A large group of women are those in the perinatal period, preparing for the birth of a child, but also after childbirth or caesarean section, taking advantage of preventive visits. He works with women with urinary incontinence, depletion of the reproductive organ or rectus abdominis. Her special professional interests include the care of women who report pain during intercourse, perimenstrual pain, as well as those of a chronic nature related to endometriosis, vulvodynia or vaginismus. In therapy, she is a companion of women, she believes in their autonomy and competences.
Passionate about psychology, thanks to which she completed postgraduate studies in psychosomatics and somatopsychology at SWPS. She is fascinated by motivating dialogue as a way of communicating with people based on empathy and respect for others. A speaker at congresses and conferences, but above all, Wojciech’s wife and mother of three daughters – Gabrysia, Ola and Łucja. You can read more at www.pelvimama.com.
As rectal pressure builds up through the build-up of fecal matter, the external anal sphincter muscle increases tension, allowing time to find a toilet. When the situation requires it, the conscious contraction of the pelvic floor muscles can silence the pressure reflex and, in a way, move the fecal masses a little higher, giving us the comfort of completing another activity. The signal for defecation is the complete relaxation of the external anal sphincter, and the act of defecation itself is a reflex activity.
The rest of the text below the video.
Take a look behind you, or what a stool should look like
I think each of us has had moments in our health history when we ran to the toilet at the speed of light or had to make a lot of effort to pass stools. Such occasional adventures are not a disturbing phenomenon, however, it is worth observing the appearance of the stool from time to time, as it tells a lot about our health.
The Bristol Stool Scale makes this task much easier. Thanks to it, we can assign it to one of seven categories, of which we treat the third and fourth types as physiology. The others describe stool that is too tight, which is a sign of constipation, or excessively loose in the case of diarrhea. Persistent abnormal stools may indicate the need for diagnosis for e.g. food intolerance or irritable bowel syndrome.
You can test for food intolerances yourself at home. You can find the shipping test in Medonet Market.
Toilet essentials
Although many of us associate defecation with the use of force, strong pressure, and even drops of sweat on the forehead, it is an act that should be associated with relaxing the body.
When we sit on the toilet with the intention of emptying the rectum, the pelvic floor gets a signal to relax and the anal sphincter opens, which is why it is so important to consciously feel the level of muscle tension. When we know they have trouble relaxing, we can react. Without this awareness, the task is much more difficult. Below are a number of tips to help you consciously empty your rectum.
About sitting on the throne
Holes in the ground for defecation, which are associated with a scout trip or a vacation at the end of the world, are a solution that supports the physiology of defecation. In the squatting position, the pelvic floor relaxes, reducing the need for pressure, and excretion takes less time, requiring no effort from us. Therefore, the lower the toilet seat, the better.
It may be helpful to put the feet on the footrest, thanks to which the knees are higher than the hips, and the pelvis has a chance to tuck in such a way as to get at least a little closer to the squat position. It is also worth rounding the back a bit.
Is Pushing Effective?
The pressure is associated with a significant increase in pressure in the abdominal cavity, which adversely affects the vaginal walls in women. This heavy burden can lead to a reduction in the reproductive organ after many years. Pushing is not always an effective strategy – moreover, it more often “freezes” the stool rather than moving it towards the exit.
Although from an early age we are encouraged by our parents to force our stools out, and we keep our stomach tight while sitting on the toilet for many years, we can discover an alternative that is safer for the pelvic floor. The use of visualization and … the release of the throat will help in this.
Be like a child – start groaning!
Emitting sounds such as groaning or sighing is characteristic of the youngest children who do not yet inhibit their reflexes for fear of poor social perception of moans in the toilet. Thanks to the opening of the mouth, there is a reflex relaxation of the pelvic floor muscles, which, combined with squatting, is a great duo supporting effective defecation.
Adults wishing to avoid misunderstanding at home or in the workplace can consciously exhale by lengthening the exhalation through the open mouth while imagining the movement of the stool towards the anus. The breath should be directed towards the back of the pelvis, towards the coccyx and buttocks, supporting the diaphragm. Placing your hands at the waist level will make it easier to control – it should remain “wide” when exhaling. Then it is easier to avoid pushing. Signs that the pressure in the abdomen is increasing too much are clearly tense abdominal muscles and a narrowed waist.
Listen to the knock
The digestive system has its own rules. When you feel a significant pressure on your stool, try to find the toilet. Of course, thanks to the efficient mechanisms of defecation, we are able to postpone this act, nevertheless, too long delay hardens it, making it difficult to empty the rectal bulb.
The intestines do not like changes and get used to the constant hours of bowel movements. The change for them may be the journey or the modification of the activity, e.g. from a lot of exercise during the day to sedentary mode. The effect of such “madness” is worse intestinal transit. On the occasion of planned trips, especially take care of an adequate supply of fiber in your diet. Fiber without the addition of water will not do its job – only when you supply the right amount of fluid it swells and brings results, so do not forget about water.
Physical activity is your ally
You can write a lot about the benefits of physical activity. Since our houses have become office spaces, it is worth taking care of the right dose of traffic.
As is often said in physiotherapy jargon, your best sitting position is next. Regular change of body position, breaks at work for a short walk or simple exercises support health, but also stimulate the intestines to work. The sitting position, often hunched over, hinders the work of the respiratory diaphragm, the movements of which massage the internal organs. Slower intestinal transit means less efficient bowel movements.
Gymnastics on the toilet – why not?
You can also do mini-training while sitting on the toilet, especially when you feel pressure and have difficulty passing the stool. Torsional movements, lateral bends, pelvic shunting combined with a relaxing breath will facilitate this process. You can also rhythmically contract and relax the pelvic floor muscles several times, or tense them quite tightly for a long time to feel better after the contraction and the opening of the anus.
When not everything goes your way
The most common ailment related to defecation, especially in women, is constipation. If your bowel movements are less than three times a week, and at least a quarter of your bowel movements involve significant effort and result in passing a small amount of stool, you may suspect your stool is too hard.
An additional signal may be the feeling of incomplete emptying of the rectum, and certainly the possibility of defecation with the help of manual interventions, e.g. pressure on the perineum or only after the use of preparations facilitating defecation.
I’ve tried everything with no effect
There can be many causes of constipation, so especially after using all home remedies, diagnostics and a more in-depth analysis of lifestyle, diet or medications are recommended.
It’s a good idea to consider assisting a physical therapist in regulating bowel movements. It happens that too much tension of the respiratory diaphragm or limited mobility of internal organs are an additional factor hindering effective defecation. Moreover, visceral manual techniques can have a positive effect not only on the intestinal function, but also for example to reduce perimenstrual discomfort or the lumbar spine. It is worth seeking help.
Nothing by force
Adequate toilet habits can be instilled in children. They should not be forced to defecate on demand. Each toddler has his or her own time to start defecating on the potty and then on the toilet. Cooperation with the child in this process may be of key importance for his or her continuity in the future.
For example, some children are afraid of just seeing stool in the potty. In such situations, it is worth offering them a more “adult” solution, placing a footrest next to the toilet seat. The bookstore’s offer is full of books that familiarize children with this process, which is necessary in the life of every human being.
We encourage you to listen to the latest episode of the RESET podcast. This time our guest is Marek Rybiec – businessman, as one of 78 people from all over the world, he completed «4 Deserts» – ultramarathon taking place in extreme places around the world. She talks to Aleksandra Brzozowska about the challenge, mental strength and mindfulness training. Listen!