I have previously written here about constipation and ways to relieve it.

Today I want to share with you some things that Hadas Gleischer, a pelvic floor physiotherapist I follow, wrote to me:

"Many are unaware of this, but constipation is one of the "silent epidemics" that dramatically affects our pelvic floor.

When we suffer from constipation, we tend to put increased pressure on the pelvic floor muscles during bowel movements.

This repetitive pressure can cause muscle weakness, pelvic organ prolapse, hemorrhoids, and even worsen problems like urinary leakage.

So what do we do?

Here are some important tips:

1️⃣ Correct posture in the bathroom -Use a small stool under your feet so that your knees are higher than your hips. This creates an ideal angle for easier exit.

2️⃣ Put down your phone - I know it's tempting,But sitting on the toilet for a long time increases the pressure on the pelvic floor. On average, using a cell phone extends your session by 10 minutes, leave it outside... 📱❌

3️⃣ Listen to your body - don't ignore the need to go. Sometimes we hold back because there are no toilets available, because we are busy with the kids/work or we just prefer to wait until we get home. But when we hold back for more than half an hour, the fluids from the stool are absorbed into the intestinal wall and make it difficult for you to have a bowel movement the next time.

Additionally, prevention is key: 🔑

* Drink enough water

* Make sure you eat a diet rich in fiber (my addition [Dana]: not always suitable for those who suffer from digestive difficulties).

* Regular physical activity

* Breathing and pelvic floor release exercises

So many thanks to Hadas Gleischer, a pelvic floor rehabilitation physiotherapist, and for those interested in contacting her or following her, I am attaching her details: Phone: 0525556191

Tiktok:https://www.tiktok.com/@hadas_physio

My little addition to what Hadas wrote: When you sit on the toilet, rock your body back and forth. This helps with bowel movements, and as I wrote before, it is also recommended to practice diaphragmatic breathing: belly breathing.

You can scroll up in the group and look for the instructions for performing the breaths.