A blog post written by Amanda Fisher, a pelvic floor physical therapist at Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City.

Did you know there’s a correct way to poop? It’s not something we often talk about, but we’re here to break the silence! As someone who has dealt with undiagnosed digestive issues for years, the techniques I teach my patients have made a world of difference for me. If you’ve ever gone days without a bowel movement or felt bloated, like you need to empty your bowels but can’t, these tips can help you find relief.

1. Use a Squatty PottyⓇ for Better Bowel Movements

A Squatty PottyⓇ is a simple tool that can help you poop more effectively. By elevating your knees slightly higher than your hips, you naturally “relax” your pelvic floor muscles, making it easier to pass stool. Just be mindful not to overdo it—your knees shouldn’t be up by your chest! I usually recommend a stool between 5-9 inches high, depending on your toilet height.

Another tip: Never hover over the toilet! While public restrooms might not be ideal, hovering puts unnecessary strain on your pelvic floor, which can make pooping more difficult.

2. Try an Abdominal Massage to Stimulate Digestion

A colon massage is a great way to help stimulate your digestive system. This technique encourages peristalsis, the natural contractions of your colon that move stool through to your rectum. It also activates your parasympathetic nervous system, which helps with relaxation and digestion.

To perform this massage:

• Place the pads of your fingers on the right side of your abdomen, between your hip bone and belly button.

• Gently massage upward toward your rib cage, then across your abdomen to the left side.

• Finish by massaging downward toward your left hip bone.

3. Get Moving: Physical Activity Boosts Digestion

Your body thrives on movement, and your digestive system is no exception. Whether it’s a walk, yoga, stretching, or strength training, physical activity is key to keeping your bowels moving. So, get out there and move! A little exercise can go a long way in promoting regular bowel movements.

4. Breathe—Don’t Bear Down

When you poop, you shouldn’t be turning blue in the face or straining! Instead, focus on breathing and allowing your pelvic floor muscles to lengthen as you exhale. The goal is to poop without force, which helps prevent strain and supports pelvic floor health. It might take some practice, but your body will thank you.

Need More Help with Digestion?

If you’re still struggling with bowel issues, consider reaching out to a pelvic floor physical therapist. We can teach you techniques to support healthy digestion and improve your bowel habits. You can also check out our new course, EM-POO-WER Your Pelvis, available on our website here.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)