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Bowel control problems can be humiliating, but there are ways to improve bowel muscle function and take back control. Bowel retraining, Kegel exercises, and biofeedback therapy are all methods that can help improve bowel movements. A program of exercises can strengthen the pelvic and rectal muscles, improving bowel control and reducing or stopping leakage of gas or stool. Like any other muscle in the body, the bowel muscles can be improved by regular exercise, and there are simple medications that can help too.
How to improve bowel muscles
| Characteristics | Values |
|---|---|
| Relaxation | Relaxing and breathing normally can help hold stool in. |
| Practice | Practising sphincter exercises can improve bowel control. |
| Diet | Eat high-fibre foods such as whole-wheat grains, fresh vegetables, and beans. |
| Fluids | Drink 2 to 3 litres of fluid a day (unless you have a medical condition that requires you to restrict your fluid intake). |
| Bowel retraining | A program of bowel retraining can help establish a regular routine of bowel movements within a few weeks. |
| Kegel exercises | Kegel exercises can increase pelvic and rectal muscle tone. |
| Biofeedback therapy | Biofeedback can be used to strengthen the anal sphincters. |
| Finger stimulation | Insert a lubricated finger into the anus and move it in a circle until the sphincter muscle relaxes. |
| Suppositories and enemas | Using a suppository or a small enema can help stimulate bowel movements. |
| Prune juice | Drinking warm prune juice or fruit nectar can be helpful. |
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What You'll Learn
Pelvic floor exercises, such as Kegels, can improve bowel control
Pelvic floor exercises, such as Kegels, can effectively improve bowel control. The pelvic floor muscles support organs in the pelvis, including the bladder, bowel, and vagina. These muscles hold the organs in place and assist with bodily functions like urination, defecation, and sexual intercourse. Weak pelvic floor muscles can lead to accidental leakage of urine, stool, or gas, as well as conditions like pelvic organ prolapse.
Kegel exercises, also known as pelvic floor muscle training, are simple exercises that can be performed to strengthen these muscles and improve bowel control. The exercises involve tightening and then releasing the pelvic floor muscles to enhance their strength and tone. This can be done by inserting a finger into the vagina or anus and squeezing as if trying to hold in urine. It is important to perform these exercises correctly and consistently, typically 2-3 times a week, to ensure gradual improvement.
In addition to Kegel exercises, bowel retraining programs can also be beneficial for improving bowel control. This may include dietary changes, such as increasing fibre intake and fluid consumption, as well as stimulation techniques to promote regular bowel movements. Maintaining a regular pattern is crucial for the success of a bowel retraining program. Additionally, it is recommended to avoid holding your breath and tensing all your muscles when experiencing the urge to defecate, as this increases pressure and can lead to accidental bowel movements. Instead, relaxing and breathing normally can help in gaining better control.
Furthermore, other exercises that strengthen the pelvic and rectal muscles can be advantageous. For example, squats, pelvic tilts, and bird-dog exercises can all contribute to improving pelvic floor stability and function. It is important to consult a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions. They can provide guidance and ensure that the exercises are performed correctly for optimal results.
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Relax and breathe normally to help hold stool in
Relaxing and breathing normally can help hold stool in. When you feel the urge to pass stool, try to relax and breathe normally. This can help lower the pressure in your tummy and rectum, making it less likely that your bowel will open. It may be challenging to relax when you feel the urge to go, but with practice, it can get easier.
- Start by trying to delay bowel emptying once you are already sitting on the toilet. If the urge is too strong and you cannot hold it in, that's okay. Over time, try to increase the time you wait until you really need to let go.
- Practice sphincter exercises to improve your bowel control. These exercises can help strengthen the muscles that control your bowel movements, making it easier to hold stool in when needed.
- Try Kegel exercises, which can help increase pelvic and rectal muscle tone and improve bowel control. These exercises were initially developed to help women with incontinence after childbirth.
- Biofeedback therapy is another option to consider. It uses sound or visual feedback to help strengthen the anal sphincters and improve bowel control.
- Remember to be patient with yourself. Improving bowel control takes time and practice. Don't get discouraged if you don't see results immediately.
By relaxing, breathing normally, and incorporating these exercises into your routine, you can help improve your bowel muscle control and reduce the likelihood of accidental stool leakage.
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Avoid tensing all muscles and holding your breath
Holding your breath and tensing your muscles while passing a bowel movement is known as the Valsalva maneuver. This can be described as taking a breath and forcefully exhaling against a closed mouth, glottis (throat), and nose. While this can help create more force, it also raises the pressure in your abdomen and rectum, making it more likely that your bowel will open.
Additionally, holding your breath and tensing your muscles sends a message to your pelvic floor muscles that they need to contract harder to maintain continence. This can lead to hypertonic pelvic floor dysfunction and may even contribute to a pelvic organ prolapse. The increased pressure can also restrict blood flow to the heart, causing you to pass out.
Instead, it is recommended to relax and breathe normally, as this helps to hold stool in. Diaphragmatic breathing can be particularly beneficial for those with GI symptoms, as it helps to reduce abdominal pain, urgency, bloating, and constipation. This type of breathing involves focusing on your breath and ensuring that your stomach, rather than your chest, moves with each breath—expanding when inhaling and contracting when exhaling.
To help improve bowel movements, a program of bowel retraining, Kegel exercises, or biofeedback therapy may be recommended. Kegel exercises, for example, can help to increase pelvic and rectal muscle tone.
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High-fibre foods and fluid intake can aid bowel movements
A high-fibre diet is often the first line of defence against constipation. Fibre is a carbohydrate found in plants that the body cannot digest. It adds bulk to stools, making them softer and easier to pass. Insoluble fibre, found in wheat bran, whole grains, and vegetables, is particularly good for this. A 2017 study found that 100g of cooked pulses provides around 26% of the daily fibre intake recommended by doctors in the US.
High-fibre foods that can help with constipation include beans (especially black, kidney, and pinto), peas, lentils, raspberries, pears, blueberries, broccoli, carrots, and whole grains such as oats, wheat, and brown rice. Kiwifruit is another good option as it also contains the enzyme actinidine, which helps with digestion. Apples are also a good choice as they have high water levels, which can help ease digestion and prevent constipation.
It's important to note that fibre alone may not be effective without adequate hydration. Fibre absorbs water in the digestive tract, so it's important to drink plenty of liquids to help ease or resolve constipation. Dehydration can cause hard, dry, and lumpy stools that are difficult to pass. Liquids add moisture to the stool, making it softer.
In addition to water, some people find it helpful to drink warm prune juice or fruit nectar to aid bowel movements. Olive and flaxseed oils may also have a mild laxative effect and help ease the flow of materials through the intestines. Probiotics are another option to consider as they can improve gut health and soften stools.
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Biofeedback therapy uses sound or visual feedback to strengthen muscles
Biofeedback therapy is a treatment option for people experiencing difficulty controlling their bowel movements. This may manifest as difficulty in passing stools, not passing stools for long periods, or the need to strain excessively. It is also used to treat constipation, which affects up to half of patients with chronic constipation.
Biofeedback therapy uses sound or visual feedback to strengthen the anal sphincter muscles. The treatment involves inserting a rectal probe to detect the strength of the rectal muscles, while a monitoring electrode is placed on the abdomen and attached to a computer monitor. This provides the patient with real-time feedback about their bodily functions, allowing them to make necessary adjustments.
The therapy is particularly useful for those with fecal incontinence or dyssynergic defecation, which is the inability to coordinate the abdominal and pelvic floor muscles during bowel movements. By using biofeedback, patients can learn to properly tense their abdominal muscles and relax their anal sphincter muscles to facilitate the passage of stools.
Several studies have demonstrated the effectiveness of biofeedback therapy. One study compared EMG biofeedback to a muscle relaxant or a placebo and found that the biofeedback group reported significantly more unassisted bowel movements and greater satisfaction with the treatment. Another study showed that biofeedback-treated patients reported major satisfaction and significant reductions in blocked or incomplete bowel movements, straining, abdominal pain, and use of enemas and suppositories.
Biofeedback therapy is typically led by a nurse or physiotherapist and may involve exercises, dietary changes, and medications. It usually consists of four to five appointments, and patients are encouraged to follow the treatment plan at home for the best results.
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Frequently asked questions
Some exercises to improve bowel muscles include Kegel exercises, which increase pelvic and rectal muscle tone, and sphincter exercises.
Sphincter exercises involve tensing and relaxing the sphincter muscles. To do this, squeeze the muscles as hard as you can, then relax. Repeat this up to 10 times, and try to do each set of exercises 3 times a day.
Kegel exercises were first developed to control incontinence in women after childbirth. To do them successfully, use the proper technique and stick to a regular exercise program. Talk to your healthcare provider for instructions on how to do these exercises.
Yes, there are other ways to improve bowel muscles. One way is to eat high-fiber foods such as whole-wheat grains, fresh vegetables, and beans. You can also use products containing psyllium, such as Metamucil, to add bulk to the stools. Finally, try to drink 2 to 3 liters of fluid a day, unless you have a medical condition that requires you to restrict your fluid intake.
