The Hidden Dangers of Toileting Habits on Pelvic Floor Dysfunction: What You Should Know

14 Apr The Hidden Dangers of Toileting Habits on Pelvic Floor Dysfunction: What You Should Know

In this comprehensive blog, we’ll dive deeper into the seemingly innocent daily toileting habits affecting pelvic floor health and how to manage them to avoid long-term dysfunction. 

1. Straining on the Toilet 

Straining increases intra-abdominal pressure, which can lead to pelvic organ prolapse or hemorrhoids. The pelvic floor muscles are forced to bear this extra load, weakening them over time. 

Management Tips: 

• Sit in a forward-leaning position with your feet flat on the floor or elevated on a stool. 

• Use diaphragmatic breathing to reduce strain: Inhale deeply, expand your belly, and exhale slowly as you relax your pelvic floor. 

• Incorporate more fibre and water into your diet to soften stools. 

2. Peeing in the Shower 

Peeing in the shower can create an unhealthy neural connection between the sound of running water and the need to urinate. This can increase urgency when you hear water, contributing to urge incontinence. 

Management Tips: 

• Avoid peeing in the shower to prevent associating sounds with bladder signals. 

• Strengthen your pelvic floor muscles with regular Kegel exercises to improve bladder control. 

• Train your bladder by urinating only when you feel a genuine urge. 

3. Going to the Toilet Without the Urge 

Frequently urinating “just in case” reduces bladder capacity over time, increasing frequency and urgency. This can lead to overactive bladder syndrome and weaken your bladder’s natural ability to stretch and hold urine. 

Management Tips: 

• Only go to the toilet when you feel a strong urge to urinate or defecate. 

• Practice bladder retraining by increasing the intervals between toilet trips, aiming for 3-4 hours between urinations. 

• Stay hydrated, but avoid bladder irritants like caffeine and alcohol. 

4. Improper Toilet Posture 

Incorrect posture on the toilet can increase the tension in your pelvic floor muscles, making it harder to fully empty your bowel. Sitting with your feet flat and your knees lower than your hips can result in incomplete bowel movements and strain. 

Management Tips: 

• Use a small stool to elevate your feet, creating a 35-degree angle between your thighs and your torso, simulating a squat position. 

• Relax your pelvic floor muscles by taking deep breaths and avoid rushing the process. 

• Consider using a “Squatty Potty” or similar tool for optimal alignment. 

5. Skipping the Urge to Poo 

Holding in bowel movements can cause stool to harden in the colon, making it more difficult to pass. This leads to constipation, straining, and ultimately, pelvic floor tension or dysfunction. 

Management Tips: 

• Respond promptly when you feel the urge to defecate to avoid stool hardening. 

• Establish a regular routine by going at the same time each day, preferably after meals. 

• Increase your fibre intake and drink plenty of water to soften stools and promote regularity. 

Managing Pelvic Floor Dysfunction with Western Women’s and Men’s Health

By addressing these everyday habits, you can prevent long-term damage to your pelvic floor and maintain healthy bladder and bowel function. Simple adjustments—like practising proper toilet posture, responding to natural urges, and avoiding bad habits—can go a long way in preserving pelvic floor strength and overall well-being. 

If you’re looking at managing your pelvic floor health, get in touch with the experienced physio team at Western Women’s and Men’s Health. To make an appointment, call reception on 8001 2044  or book online.