Pelvic Floor & Bowel Health
Strength from Within
Your pelvic floor muscles are the unsung heroes of your digestive system. They help control bowel movements, support your core, and even impact posture. When they’re strong and functioning well, everything runs smoothly. But when they’re weak or too tight? Constipation, incontinence, and difficulty passing stool can become part of your daily struggle.
The Connection Between Your Pelvic Floor & Digestive System
Your pelvic floor is a group of muscles that form a supportive hammock at the base of your pelvis.
These muscles play a major role in:
Controlling bowel movements – Helping you push when needed and hold it in when it’s not the right time.
Preventing constipation & incontinence – Weak muscles can make it hard to fully empty your bowels, while overly tight muscles can cause straining and constipation.
Supporting healthy digestion – A well-functioning pelvic floor helps coordinate movement in your intestines.
Posture & core strength – Good alignment helps your digestive system work more efficiently.
When your pelvic floor isn’t working properly, you might experience:
Chronic constipation – Struggling to go, even when you feel the urge.
Incomplete emptying – Feeling like there’s still stool left behind.
Fecal incontinence – Leaking stool or struggling to control gas.
Pelvic pain – Tension in the pelvic floor can make bowel movements painful.
Is This Only for Women? Nope—Pelvic Floor Health Affects Everyone
Pelvic floor dysfunction is often misunderstood as a "women's health issue," but in reality, anyone with a pelvis can experience problems—including cisgender men, nonbinary individuals, and trans folks.
For people with prostates, the pelvic floor also plays a role in urinary health, erectile function, and ejaculation. Chronic pelvic tension can contribute to erectile dysfunction, pain after orgasm, or difficulty urinating.
For people with vaginas, pelvic floor dysfunction can lead to painful intercourse, bladder issues, and constipation. Strengthening and properly relaxing these muscles can improve digestion, bowel control, and comfort.
Exercises to Strengthen Your Pelvic Floor
A strong pelvic floor helps prevent leaks, reduce constipation, and improve bowel control. Here are a few simple exercises to try:
1. Kegels (But Make Them Work for Your Bowels!)
How to do it: Contract your pelvic floor muscles (like you’re trying to stop gas from escaping). Hold for 3–5 seconds, then relax. Repeat 10–15 times, 2–3 times a day.
Why it helps: Strengthens muscles that help control bowel movements.
2. Deep Belly Breathing
How to do it: Place one hand on your belly and inhale deeply, allowing your stomach to expand. Exhale fully, feeling your pelvic floor gently lift.
Why it helps: Improves relaxation and coordination of pelvic floor muscles, reducing strain.
3. Squat & Release
How to do it: Stand with feet hip-width apart, lower into a deep squat, and hold for a few seconds before standing back up.
Why it helps: Encourages natural bowel movement posture and pelvic floor engagement.
When to See a Specialist
If you’re constantly dealing with constipation, leakage, or pain, it might be time to check in with a pelvic floor specialist. Consider seeking help if you experience:
Ongoing difficulty with bowel movements (even with diet and exercise changes).
Pelvic pain or pressure that doesn’t go away.
Fecal incontinence or loss of bowel control.
Pain during sex or discomfort that seems related to tight pelvic muscles.
A pelvic floor physical therapist can assess your muscles, teach you how to properly engage and relax them, and provide treatment strategies for long-term bowel health.
Anal Sex & Pelvic Floor Tension
Receptive anal sex involves the pelvic floor muscles relaxing to allow penetration. If these muscles are too tight or uncoordinated, it can lead to:
Pain during sex – Difficulty relaxing the muscles can cause pain, spasms, or a "tight" sensation during penetration.
Difficulty pooping – A tense pelvic floor can make bowel movements harder to pass, leading to straining, fissures, or constipation.
A cycle of tension & avoidance – If sex is painful, the body may develop involuntary pelvic floor tension, making future attempts even more difficult.
✔︎ Solutions:
Pelvic floor physical therapy (PFPT) can help teach muscle relaxation techniques to improve comfort.
Deep breathing exercises and warm baths before sex can help relax the muscles.
Dilators and internal massage techniques may be helpful for those experiencing pain.
Gender-Affirming Care & Pelvic Floor Health
For trans and nonbinary individuals, pelvic floor health may be impacted by:
Binding & Tucking – Long-term use of chest binders or tucking garments may create increased core and pelvic tension, leading to issues like constipation, urinary problems, or pain.
Hormone Therapy – Changes in estrogen or testosterone levels may affect muscle tone and connective tissues, which can impact pelvic floor function.
Gender-Affirming Surgeries – Post-surgical healing (especially for vaginoplasty or phalloplasty) often involves pelvic floor rehabilitation to regain muscle function and comfort.
✔︎ Solutions:
Work with LGBTQ+-inclusive pelvic floor therapists who understand gender-affirming needs.
If you bind or tuck, take breaks when possible and stretch the lower abdomen and pelvic floor.
