How Pelvic Floor Therapy Relieves Constipation
Authored by Dr. Maryssa Steffen, PT, DPT, Board-Certified Pelvic Health Clinical Specialist
How Pelvic Floor Dysfunction Can Cause Constipation
When the pelvic floor muscles are tense or over-recruited, it can become more difficult to poop. Bowel movements require the pelvic floor to lengthen and yield, not brace or grip.
Pelvic floor muscle tightness can develop for many reasons:
Breathing habits
If your breathing is habitually shallow, or you carry tension in your shoulders and chest, your pelvic floor may compensate by tensing during daily movement.Chronic muscle holding
When the pelvic floor muscles are frequently tense, they can become stiff and less responsive over time.Limited hip mobility
Tight hips can reduce pelvic floor mobility, contributing to difficulty with bowel movements.Core and posture imbalances
If your abdominal muscles are relatively weak and your back is stiff, the pelvic floor often compensates by tightening. Balanced core and postural strength help initiate and complete bowel movements efficiently.
These patterns can also contribute to bloating and the feeling that your stomach feels bloated or heavy throughout the day.
Is Pelvic Floor Therapy for Constipation Different for Different Genders?
The foundational principles of pelvic floor therapy for constipation apply to all genders. This includes:
Postural assessment and movement diagnostics
Core muscle strength and coordination testing
Individualized breathing exercises
Hip mobility assessment
Pelvic floor relaxation evaluation
For bodies with vaginas, internal pelvic floor therapy may include vaginal and/or rectal techniques.
Rectal pelvic floor therapy is gentle and focused on improving awareness, coordination, and relaxation with breathing—not forceful stretching.
Types of Pelvic Floor Therapy for Constipation & Bloating
Breathing Exercises for Constipation
Your pelvic therapist will assess how you coordinate breathing with pelvic floor relaxation and how you brace your core during daily activities.
To explore this on your own:
Watch yourself breathe in a mirror
Keep your shoulders relaxed—avoid lifting them on inhale
Allow your lower ribs to expand 360 degrees as you inhale
Relax your belly and pelvic floor so pressure gently travels downward
Place a hand on your low belly or groin to feel this movement
On the exhale, release rather than push—let it lengthen naturally
Healthy breathing patterns support digestion, bowel movement efficiency, and reduce bloating.
Pelvic Floor Relaxation Techniques
Many people benefit from learning how to gently, externally self-massage to relax the pelvic floor muscles to reduce holding patterns that interfere with elimination.
Visceral Fascial Mobilization
Your pelvic floor therapist may use hands-on techniques to support mobility of the fascia around the:
Colon
Rectum
Stomach
Liver
This work helps improve how breathing pressure transfers through the abdomen and pelvic floor, supporting digestion and bowel movements.
Biofeedback for Constipation
Biofeedback uses external sensors and visual readouts to show you when your pelvic floor muscles are relaxed. It does not involve electrical stimulation.
This visual feedback can be helpful if you’re unsure whether you’re relaxing or unintentionally tightening during bowel movements.
Exercises & Stretches That Help Relieve Constipation
Yes—movement matters. A daily practice may include:
Child’s pose
Happy baby
Cat / cow
Pigeon pose
Yogi squat
These positions support pelvic floor lengthening in response to increased pressure, hip mobility, and gentle abdominal toning—helpful for relieving constipation and bloating.
Does Having a Strong Core Help with Digestion?
Yes. When your core muscles support posture and you can breathe freely during daily movement, your digestive organs receive gentle, rhythmic massage throughout the day.
This natural movement supports digestion, bowel motility, and elimination—without straining.
Morning Habits to Stimulate Bowel Movements
Simple routines can make a big difference:
Give yourself at least 30 minutes after waking before rushing
Practice diaphragmatic breathing or gentle movement
Drink a warm beverage
Eat a fiber-rich breakfast slowly
Wait for a natural bowel urge—avoid forcing
Use a squatty potty or foot stool
Breathe throughout the bowel movement
Limit toilet time to 5–10 minutes to reduce hemorrhoid risk and increase movement to promote gut motility
Always respond to bowel urges when possible. Repeatedly delaying urges can contribute to chronic constipation.
Nutrition Tips to Support Digestion & Reduce Constipation
Aim for 25–30 grams of fiber per day from food
Soluble fibers may help to lower cholesterol and improve blood sugar levels.
Insoluble fibers may help with constipation by improving movement of food in your intestinal tract.
Include a whole grain with most meals
Choose processed foods with at least 2g fiber per serving
Eat 5 servings of fruits and vegetables daily
Choose whole fruit over juice
Fiber supplements (like psyllium husk) may help when indicated
Stay hydrated—especially when increasing fiber. Drink water when thirsty.
When to See a Pelvic Floor Therapist for Constipation
If you’ve tried these strategies consistently for 6 weeks and still struggle with constipation or bloating, pelvic floor therapy may help.
A pelvic physical therapist considers:
Your medical history
Current medications
Movement patterns
Breathing habits
Pelvic floor coordination
Lifestyle
Learning style
Motivation
Virtual pelvic physical therapy is also effective for bowel retraining and education.
Work With a Pelvic Floor Therapist for Constipation Support
If you are in the state of California, you can book a visit to learn more about pelvic floor therapy for constipation and bloating.
We offer Telehealth and in-person visits at our clinic in Oakland, CA.
Your digestion does not exist in isolation—it responds to breath, movement, posture, and nervous system state. Support is available.
