What is the pelvic floor?
The pelvic floor is a group of muscles at the bottom of your pelvis between your sit bones. They are super important in continence, pelvic organ support and sexual function. Looking after your bowels is an important aspect of keeping a happy and healthy pelvic floor! Here are 3 bowel tips for a happy and healthy pelvic floor.
Top Tip #1
Good toileting position! When performing a bowel motion there are some key steps to make everything go smoothly.
✔️ Relax. Breath deeply, think about relaxing not pushing and straining
✔️ Knees above hips. Using a stool in your bathroom will bring your knees above your hips, this will be a better position for your pelvis to defecate.
✔️ Lean forward. Leaning forward so your elbows are resting on your knees can help with relaxing and facilitates a good pooping position.
If you are experiencing any problems defecating, seek help from your health care team.
Top Tip #2
Stool consistency. Something school forgot to mention in health class... Stool consistency has an important correlation to straining on the toilet. To avoid excess strain through the pelvic floor most bowels should be aiming for a type 3-4 on the bristol stool chart.
General exercise can improve bowel transit time which supports healthy stool consistency. Speaking to your physiotherapist about exercise to promote bowel health can be really helpful.
Top Tip #3
The pelvic floor stops things from exiting the pelvis, but it also is in charge of letting them leave. Pelvic floor muscle training can help all women. Making that training align with your goals is the key. Pelvic floor muscle training can be strength, endurance, coordination, or even down training. Having well-functioning pelvic floor muscles including being able to relax fully can help in pelvic floor dysfunction including constipation and straining.
To get a tailored pelvic floor muscle training program, speak to your local physiotherapist.
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
Canberra Physio & Pilates. All Rights Reserved.