Normal bowel frequency varies from one individual to the next. It is generally considered within the normal range to open your bowels up to three times a week or up to three times a day.
It's important to ensure that you are in the correct position when opening your bowels. This makes it much easier to pass stool and reduces the strain on your pelvic floor muscles.
Holding your breath, sucking in your stomach, and straining can cause the muscles around the back passage to tighten, making it more difficult to open your bowels. This can lead to problems such as haemorrhoids (piles), anal fissures, and prolapse.
Sitting on the toilet in the correct way helps your pelvic floor muscles relax and allows the rectum to open up into a funnel shape rather than a tight bend.
To achieve this, make sure you are not 'hovering' over the toilet but sitting down properly. It is recommended to use a footstool under your feet to recreate the squatting position, which is more natural for bowel movements. Ensure your feet are flat on the stool, and your knees are higher than your hips. Lean forward slightly to further facilitate the process.
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Disclaimer
If you have any concerns or problems with your bowel health, please consult your healthcare provider for advice.
References
- National Institute for Health and Care Excellence (NICE). (2010). Constipation in adults: diagnosis and management. Clinical guideline CG99.
- Wald, A., Scarpignato, C., Kamm, M. A., et al. (2008). The burden of constipation on quality of life: results of a multinational survey. Alimentary Pharmacology & Therapeutics, 28(8), 917-930.
- American Society of Colon and Rectal Surgeons. (2017). Clinical Practice Guidelines for the Treatment of Hemorrhoids. Diseases of the Colon & Rectum, 60(3), 234-239.
- Ilyas, M. (2008). Squatting for defecation: a simple method to prevent haemorrhoids and defecation syncope. Digestive Diseases and Sciences, 53(12), 3141-3143.
