If you haven’t run to the bathroom in Target squeezing your butt cheeks hoping you don’t poop your pants, can you even call yourself a mom?!? Kidding but seriously. If you have a hard time holding your poop in, whether it’s after childbirth or anytime, read the below tips.
How to not poop your pants
First and foremost, why is this happening to me?!
Fecal incontinence is the inability to control bowel movements, which leads to accidentally passing stool. The severity ranges from leaking a small amount of poop with farts to losing complete control over your bowel movements.
The risk of fecal incontinence can be influenced by factors like childbirth, aging, or conditions such as irritable bowel syndrome (IBS). All of these can affect your quality of life and make day to day outings awkward or uncomfortable.
#1 Avoid dairy, spicy and greasy foods
If your poop is too soft, it’s harder to hold in. Bananas, rice, toast and apples can all make your poop firm and easier to hold in while dairy, spicy foods and greasy foods can give you the runs.
#2 Eat your fruits and veggies
Make sure your poop is not too hard. Constipation and not emptying well can cause leakage. Keep your poops soft by avoiding too much dairy and processed foods. Instead, add magnesium, fresh fruits and veggies, prunes and drink plenty of water.
#3 Use a Squatty Potty
You have to empty the tank when you go. Put your feet up on the squatty potty and lean forward to help relax your pelvic floor muscles to empty completely.
How to Poop Postpartum
Fair warning: your first postpartum poop you may feel like you’re pooping a baseball. Here’s how to make it a little more comfy.
- Put your feet up on a stool (use a squatty potty) or if you’re in the bathroom at the hospital, use the garbage can on its side.
- Lean forward onto your elbows. Doing so puts you in a squatting position, which helps relax your pelvic floor muscles, aiding in easier bowel movements.
- Exhale like you are blowing out a birthday candle. This helps push poop out and helps prevent straining so you don’t blow out your vagina. Your perineum (area between the vagina and anal opening) will be weak after having a baby.
- Put tissue paper down there as you gently breathe, bare down and exhale.
Q: How not to poop your pants?
A: Work on your pelvic floor muscles!
Your anal sphincter (aka butthole) is part of your pelvic floor muscles. These muscles can get weak with aging, pregnancy, chronic straining or a perineal injury during childbirth and may need to be strengthened.
However, the pelvic floor muscles can be too tight or tense sometimes and kegels and strengthening can make it worse. In this case, they need to be relaxed first and then work on strengthening. A Pelvic Floor PT can help.
Here are some pelvic floor strengthening exercises you can try to improve your bowel control and overall pelvic health:
Transverse Abdominis (TA) Contractions
Lie flat on your back with your knees bent, feet resting on the floor. Deeply inhale, inflating your ribcage as if it’s opening up like an umbrella. Exhale, then perform a Kegel as you draw your pelvic floor and lower abdominals inward. Imagine gently drawing your hip bones together to engage your deep core. Inhale and repeat.
Bridges
Lie on your back with your knees bent and feet flat on the floor. Inhale.
Engage your pelvic floor with a Kegel contraction, then engage your core and pull your belly button in toward your spine.
Push your hips off the floor, aligning them with your knees and shoulders. Hold for 3 breaths. Repeat 5 times.
Squats
Start in a standing position with your feet a little wider than hip distance apart. Do a kegel contraction then exhale as you squat down – think about sticking your butt back, as if you’re tapping a chair behind you. Release at the top, recontract (do another Kegel), and squat again.
Repeat for 3 sets of 10.
Forward Lunges
Start in a standing position with feet shoulder width apart and pointing forward. Contract your pelvic floor and deep core muscles and take a long step forward with your right leg, lowering yourself until your right knee is bent at 90 degrees and your thigh is parallel with the ground. Step back with your right leg returning back to the starting position.
Additional Tips for How to Not Poop Your Pants
Improving bowel control and finding treatment for fecal incontinence can take a mix of different approaches. Sometimes, doctors might suggest nerve stimulation to help your muscles work better and give you more control. Seeing a Pelvic Floor PT or a healthcare provider can give you a personalized plan, making life easier and helping you manage your bowel movements better.
Work with a Pelvic Floor PT
We can guide you on dietary changes, proper pooping posture, and exercises to guide you on how to not poop your pants. Let us help… so you don’t have to ditch your cart (or your kids) in the clothing section of Target to race all the way to the bathroom in the front of the store to take a poo.
By taking these steps, you’ll be better prepared to handle any unexpected bathroom emergencies and improve your overall bowel control. Don’t let the fear of accidents hold you back from enjoying your life. With the right strategies and support, you can manage fecal incontinence effectively and maintain your quality of life.
Ready to reclaim your confidence and comfort? Try the V-Hive strengthening program to start your journey to a stronger, healthier pelvic floor today!
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