Bowel Health and Prolapse: Why Straining Matters

Dr. Sasha Speer, PT, DPT
Jun 26
3 min read

Let’s talk about something nobody really wants to talk about—but absolutely should: bowel health. If you're dealing with pelvic organ prolapse, or trying to prevent it, your bathroom habits play a bigger role than you might think.

At Auria Pelvic Health, we know how closely connected the pelvic floor is to your gut. One of the most common but overlooked contributors to prolapse symptoms is straining during bowel movements. Here’s why it matters—and what you can do about it.

First, What Is Pelvic Organ Prolapse?

Pelvic organ prolapse happens when one or more of your pelvic organs—like the bladder, uterus, or rectum—begin to shift downward into the vaginal canal due to weakened support from the pelvic floor.

Common symptoms include:

A sensation of pressure or heaviness
Feeling like something is "falling" or bulging in the vagina
Difficulty emptying the bladder or bowels
Low back or pelvic discomfort
Needing to "splint" or adjust position to have a complete bowel movement

While prolapse is common, especially postpartum or post-menopause, it’s not something you have to just live with.

How Bowel Health and Straining Impact Prolapse

When you bear down hard during a bowel movement—especially habitually—you increase intra-abdominal pressure.

This pressure pushes downward on your pelvic organs and pelvic floor. Over time, this can:

Weaken pelvic floor support
Worsen existing prolapse symptoms
Delay healing or post-surgical recovery
Create new tension or dysfunction in the pelvic floor muscles

Think of your pelvic floor as a hammock.

Repeated straining is like dropping a weight on it again and again—it eventually stretches, sags, or becomes uncoordinated.

Why Am I Straining in the First Place?

Common causes of chronic straining include:

Constipation or incomplete emptying
Low fiber or fluid intake
Poor toileting posture
Ignoring the urge to go
Pelvic floor muscle tightness (yes, even tight muscles can block a good bowel movement!)

Many people are told to just "push harder" when constipated—but that’s the last thing your pelvic floor needs.

What You Can Do to Protect Your Pelvic Floor

Here are a few bowel-friendly habits we recommend at Auria:

1. Optimize Your Toileting Posture

Use a footstool to elevate your knees above your hips. This straightens the anorectal angle and makes elimination easier—no straining required.

2. Breathe—Don’t Bear Down

Practice exhaling gently (like blowing out a candle) during bowel movements instead of holding your breath and pushing. This reduces intra-abdominal pressure.

3. Hydrate and Eat Fiber

Water and fiber keep stools soft and easy to pass. Think fruits, veggies, whole grains, and seeds.

4. Listen to Your Body

Respond to the urge to go—don’t delay. Holding it in can lead to harder stools and more straining later.

5. Get a Pelvic Floor Assessment

Sometimes, constipation or straining is caused by a pelvic floor that’s too tight or not coordinating well. A pelvic floor therapist can assess your muscle function and help retrain healthy, efficient elimination.

You’re Not Alone—And You Don’t Have to Strain

We know these topics aren’t always easy to bring up. But at Auria Pelvic Health, we talk about them every day—with compassion, clinical expertise, and a plan to help you feel better.

Your bathroom habits matter—because your pelvic floor health matters.

Contact us today to schedule a pelvic floor and bowel health consultation. Whether you're managing prolapse, recovering postpartum, or just want to poop without pain—we’re here to help.

Auria Pelvic Health

8929 S Sepulveda Blvd., Ste. 412

Los Angeles, CA 90045

Phone: 213-699-3996

Website: www.theaurialife.com

Empowering your pelvic health—one smooth movement at a time.