Constipation is a very common disorder that affects a lot of women in France. Temporary or chronic, it can give rise to complications and disrupt your intestinal transit but also your pelvic health. We explain why!

What is constipation?

Constipation is a digestive disorder characterized by difficulty passing stools regularly and easily.

We generally speak of constipation when a person has less than three bowel movements per week, or when the stools are hard, dry and difficult to evacuate.

Woman using the toilet, causes of urinary incontinence

What are the factors that aggravate constipation?

Several factors can worsen constipation or be responsible for its appearance, for example:

  • a diet low in fiber;
  • insufficient hydration;
  • lack of physical activity;
  • taking certain medications;
  • stress and anxiety;
  • changes in routine (a trip, a pregnancy, etc.)

The dangers of constipation for the perineum

On the other hand, constipation plays a major role in weakening of the perineum and can even contribute to the appearance of a prolapse.

constipated woman, pushes on her perineum

What is the link between constipation and perineum?

There are three main reasons for this:

1️⃣ Increased pressure on the perineum: Indeed, chronic constipation leads to prolonged retention of stools in the rectum, which then exerts constant pressure on the perineum.

2️⃣ Excessive efforts: to evacuate hard stools, we tend to push excessively, which also significantly increases intra-abdominal pressure downwards and on the pelvic floor.

3️⃣ Muscle weakening: over time, this repeated pressure can weaken the muscles of the perineum, essential for organ support. When they are too relaxed, urinary incontinence or in the most serious cases, a organ descent can then occur.

Consequences of constipation on the perineum

On the other hand, a weakened perineum by chronic constipation can lead to several complications as :

  • decreased support of the pelvic organs;
  • problems with urinary or fecal incontinence;
  • an increased risk of prolapse;
  • a hemorrhoidal crisis ;
  • pelvic pain...

It is therefore crucial to effectively manage constipation to preserve the health of your perineum And reduce the risk of prolapse.

I test my perineum

Prevention: how to avoid constipation?

For prevent constipation and protect your perineum, here are some recommendations to apply on a daily basis:

  • Eat a diet rich in fiber (with fruits, vegetables and legumes) 🍎
  • Hydrate yourself sufficiently (by drinking at least 1.5L of water per day) 💦
  • Practice regular physical activity (prefer walking, stairs, etc.) 🏃♀️
  • Practice good posture when using the toilet (using a step stool to relax your muscles) 🚽
  • Don't hold back the urge to have a bowel movement 💩
  • Regularly practice pelvic flexibility exercises (such as hip rotations) to have better mobility and facilitate transit. ✔️
prolapsed buttock pain

Re-educate your perineum throughout your life

There perineal rehabilitation is essential, not only after childbirth, but throughout life. There are also many tools and devices who can help in this process.

Actively tone your perineum with the Emy probe

One of the most effective is the Emy Trainer medical device. It guides women through targeted exercises to effectively strengthen their pelvic floor at home using biofeedback technology.

perineum training probe at home

Learn more about the Emy probe

In addition, by using this tool regularly, you will:

  • strengthen your pelvic floor muscles;
  • have better control of your bladder;
  • prevent the appearance of problems linked to a weakened perineum;
  • have better sensations during intercourse.

Therefore, the perineum is a central and essential set of muscles your body, don't neglect it!

As you will have understood, constipation and perineal health are closely linked. By taking care of your intestinal transit, you also protect your perineum !

Pelvic Floor and Intimate Health FAQ

What is the pelvic floor and what does it do?

The pelvic floor is a group of muscles and tissues that closes off the bottom of the pelvis, between the pubic bone and the tailbone. It supports the pelvic organs (bladder, womb, rectum), helps you control your bladder and bowel, and plays a role in sex. Like any muscle, it can weaken (pregnancy, childbirth, menopause, repeated strain) or, on the contrary, become too tight.

How can you strengthen your pelvic floor?

To strengthen your pelvic floor, you need to voluntarily contract the pelvic muscles (as if trying to hold in gas or the urge to urinate) only when you exhale. Do progressive exercises lying on your back or on all fours, making sure not to hold your breath or tense your buttocks. You can combine these contraction exercises with a connected biofeedback device used at home, such as Emy Trainer. This device, inserted into the vagina, tracks your muscle contractions in real time and lets you do fun exercises on your smartphone while measuring your progress.

How can you tell if you have a weakened pelvic floor?

A weakened pelvic floor is mainly recognized by urinary leaks or involuntary gas during an effort such as laughing, coughing, or jumping. It can also cause a feeling of heaviness or pressure in the lower abdomen, as well as reduced sensation or discomfort and pain during sex. These topics are common in consultations: there is no need to feel embarrassed about bringing them up. Only a manual assessment by a midwife or physiotherapist will make it possible to accurately assess the tone of your muscles and confirm the need for rehabilitation.

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