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Did you know that 16 out of 100 adults suffer from constipation? Do you? 

What is constipation?

Constipation is difficulty passing harder stools, often resulting in pain or incomplete emptying. 

                                          Person holding abdomen because of pain from constipation

But I drink water! I take fiber gummies! I eat my veggies!

How much water should I drink?

This is commonly heard  in the clinic but sometimes that is still not enough to help decrease constipation. Patients are often not drinking enough water. As a general rule of thumb, you should be drinking half your body weight in ounces per day. That increases based on environment, medical conditions and exercise. 

Some people have slower GI tracts and need a little bit more attention to get them moving. A bowel routine is a great way to do this! Make an appointment with Glackin Physiotherapy's pelvic health specialist to learn the best bowel routine for you! 

How to poop?

Pelvis position can have a large impact on the ease in which you pass stool. Ever heard of the sensational squatty potty? It's pretty fancy. But a simple folding stool kept next to your toilet works just as well. When you put your feet up on the step stool it relaxes the pelvic floor muscles around your rectum, thus making it easier for you to poop! 

Foods that make you constipated

Certain foods are often constipating too! You might not even realize your favorite go-to meal has been binding you up for the last few days! 

Some of the most common ones are: 
  • Alcohol
  • Red meat
  • Dairy 
  • Processed carbohydrates (think pasta and bread!)  

                       Bread is a constipating food      Alcohol is a constipating food     Milk is a constipating food

So what if I have constipation? What's the big deal? 

We have all experienced occasional constipation but when it becomes chronic, we need to start paying attention. Not only is our body telling us it's out of wack, (and gut health is a HUGE factor in our overall health) it can have some lasting consequences. Hemorrhoids, anal fissures and a prolapsed rectum are all possibilities if constipation goes unchecked. YIKES! Plus it can make urinary incontinence occur/worse. 

Have we convinced you yet to get your constipation under control? 

No one likes feeling bloated, pain with bowel movements and the dissatisfaction with incomplete emptying! 


Physical therapy for constipation in Columbia and Baltimore, Maryland

If you have  been experiencing constipation reach out to our office today!