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Constipation and the Pelvic Floor: How Kegel8 Can Help Protect Bowel and Bladder Health

How Can Constipation Damage Your Pelvic Floor?

Constipation doesn’t just make you feel bloated or uncomfortable — it can also damage your pelvic floor muscles. Chronic straining puts pressure on the muscles that support the bladder, womb, and bowel. Over time, this weakens them and can lead to:

Pelvic organ prolapse (rectal, bladder, or womb)
Faecal incontinence (leakage of stool or gas)
Urinary incontinence caused by pressure on the bladder

Constipation is linked to 70% of rectal prolapse cases, and its impact on pelvic health is considered as significant as childbirth. Recognising and treating constipation early is key to preventing long-term pelvic floor dysfunction.

Constipation doesn’t just make you feel bloated or uncomfortable — it can also damage your pelvic floor muscles

What Causes Constipation?

Constipation happens when waste moves too slowly through the bowel or becomes difficult to pass. Common causes include:

Blockages in the bowel (anal fissures, rectoceles, tumours)
Nerve problems from conditions like Parkinson’s, MS, or stroke
Pelvic floor weakness, making stool harder to push through
Hormonal imbalances, which affect muscle contractions

Symptoms of Constipation

You may be experiencing chronic constipation if you:

Pass fewer than 3 stools a week
Pass hard, lumpy stools
Strain excessively to empty your bowels
Feel blocked, or incomplete emptying
Need to use your hands or fingers to help stool pass

If you have two or more of these symptoms for over 3 months, constipation is considered chronic.

Risk Factors for Constipation

Certain factors increase the likelihood of constipation, including:

Being female (linked to hormonal changes)
Older age
A low-fibre diet
Dehydration
Lack of physical activity

How to Prevent Constipation and Protect Your Pelvic Floor

1. Strengthen your pelvic floor
Straining weakens pelvic floor muscles over time. Using the Kegel8 Ultra 20 Electronic Pelvic Toner helps target and strengthen the pelvic floor, supporting better bowel and bladder control. If you find manual Kegels difficult, Kegel8 ensures the right muscles are worked automatically.

2. Improve your toilet position
A simple toilet stool like the Go Better toilet stool helps raise the knees, changing the anorectal angle to make passing stool easier and reduce strain.

3. Optimise your diet
Eat at least 30g of fibre daily from wholegrains, fruits, and vegetables. Low fibre intake is linked to constipation and bowel cancer.

4. Stay hydrated
Drink plenty of water to soften stool. Limit fruit juices which may irritate the bowel.

5. Keep moving
Regular exercise keeps your bowels active and helps prevent constipation.

6. Listen to your body
Don’t ignore the urge to go. Delaying bowel movements can worsen constipation.

7. Take your time
Allow yourself enough time in the bathroom — stress and rushing can make constipation worse.

8. Consider magnesium
Magnesium supplements may help relax muscles and ease bowel movements. A warm sitz bath with Epsom salts can also support muscle relaxation and help absorption of magnesium through the skin.

Supplementing with magnesium – Magnesium can help to improve your muscles and get things moving.
Indulging in a Sitz bath – An Epsom salt bath can also help your body to absorb magnesium, as well as being hugely relaxing.

Want to learn more? Download your free Kegel8 eBook.

Download your free Kegel8 eBook written by Specialist Pelvic Health Physiotherapist - Amanda Savage to learn the causes, symptoms, and treatments for bowel incontinence. Discover how pelvic floor exercises and simple lifestyle changes can help you regain control and confidence.

Sources

Amselem, C., Puigdollers, A., Azpiroz, F., Sala, C., Videla, S., Fernandez-Fraga, X., Whorwell, P., & Malagelada, J.R. (2010). Constipation: A potential cause of pelvic floor damage? Neurogastroenterology & Motility, 22(2), pp.150-153. [viewed 27/08/2025]. Available from: https://pubmed.ncbi.nlm.nih.gov/19761491/

Bladder & Bowel Community. (2024). Pelvic Floor Exercises. [online] Bladder and Bowel Support Company. [viewed 27/08/2025]. Available from: https://www.bladderandbowel.org/bladder/bladder-resources/pelvic-floor-exercises/

British Society of Gastroenterology (BSG). Vasant, D.H. et al. (2021). Guideline on chronic constipation in adults. Gut. [online] [viewed 27/08/2025]. Available from: https://gut.bmj.com/content/gutjnl-early/2021/04/27/gutjnl-2021-324598.full.pdf

Cancer Research UK. (2024). Risks and causes of bowel cancer. [online] CRUK. [viewed 27/08/2025]. Available from: https://www.cancerresearchuk.org/about-cancer/bowel-cancer/risks-causes

Chang, L., Chey, W.D., Imdad, A., et al. (2023). AGA–ACG Clinical Practice Guideline: Pharmacological management of chronic idiopathic constipation. American Journal of Gastroenterology. [online] [viewed 27/08/2025]. Available from: https://gastro.org/clinical-guidance/pharmacological-management-of-chronic-idiopathic-constipation-cic/

International Continence Society (ICS). (2025). Constipation (definition) & public factsheets. [online] ICS. [viewed 27/08/2025]. Available from: https://www.ics.org/public/factsheets

Mayo Clinic. (2023). Constipation: Symptoms & causes. [online] Mayo Foundation for Medical Education and Research. [viewed 27/08/2025]. Available from: https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253

NHS. (2025). Constipation. [online] NHS UK. [viewed 27/08/2025]. Available from: https://www.nhs.uk/conditions/constipation/

NICE CKS. (2025). Constipation – adults: diagnosis & management. [online] National Institute for Health and Care Excellence. [viewed 27/08/2025]. Available from: https://cks.nice.org.uk/topics/constipation/management/

Scientific Advisory Committee on Nutrition (SACN). (2015). Carbohydrates and Health Report (UK fibre recommendation 30 g/day). [online] GOV.UK. [viewed 27/08/2025]. Available from: https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report