STOP STRAINING TO MOVE THE BOWELS

Constipation is a product of the refined foods often seen in modern, technologically advanced cultures. These societies learn about the value of fiber in the diet. Fiber of any kind is the solution to difficulty moving the bowels.

There are many forms of fiber. Soluble or insoluble. Natural or artificial. Vegetable or fruit. All are good. Sometimes a combination of various types of fiber is the best answer.

Still, because of habit, impatience, or convenience, many people strain while on the toilet. They push down, increasing pressure to expel residual stool. The medical term for this straining action is “the Valsalva maneuver.” This technique is sometimes used for diagnostic purposes, especially for heart problems. 

When utilized frequently and regularly, this Valsalva maneuver (sounds like a fairy land name, doesn’t it?) is unhealthy. It can cause or increase low back pain. It can herniate a lower spinal intervertebral disc. It can strain muscles in the back or pelvis. It can aggravate or initiate intraocular pressure abnormalities (glaucoma). It can slow down the heart, which may be dangerous for some cardiac abnormalities, even if the person is unaware of having one of these problems.

The solution may be just adding more and different kinds of fiber and reducing intake of constipating foods (bananas, rice, applesauce, and toast, for example). Chronically increasing hydration may also resolve this issue.

If you frequently strain to move your bowels, try a different technique:

Use your diaphragm muscles to stimulate intestinal action. Pushing down with the diaphragm does not increase the pressures on your spine, back, and in the eyes.

The first step is to strengthen your abdominal muscles. The concept and the method is discussed in my blog: Abdominal Muscle Strength and Good Health, November 1, 2020. Stomach crunches are a good exercise for this. Lie on your back with your hands interlaced behind your head. Use your abdominal muscles to lift your head, roll the shoulders about 2 inches off the ground. Your scapula bones should not rise.This is about core strengthening, and there are other methods to achieve this goal.

Then learn and develop the ability to breathe using your diaphragm. Basically, this action is to coordinate inhaling deeply and slowly while seeing your abdomen move out. Then, while exhaling, pull your stomach in. This technique is described in my blog: Protect the Lungs and Fight COVID-19, April 20, 2020.

Avoid straining by employing your new-found powers. While sitting on the commode, lean forward. Hold on to something if this makes you unsteady. With your head over your feet, take deep breaths using your abdominal muscles. You already know how to do this. It’s just a different position. 

Do not breathe rapidly. Take one deep breath and exhale with force. Then several normal respirations. With each deep breath, you may notice activity down below. Do not rush the process, even if you must make a meeting. Avoid the complications of Valsalva.

Besides the valuable skill of using diaphragmatic breathing, you will have gained other benefits. You will support your back, help prevent and even heal back problems, increase oxygen uptake from greater lung expansion, and reduce your risk of respiratory infections. By practicing these skills daily, you massage the intestines for improved tone, improve blood circulation throughout your body, and lessen the problems from scoliosis.