Ideas to ensure that you have the best chance of passing a stool...
- Try to go to the toilet at a regular time or times every day. This may follow
breakfast or a coffee.
Take your time. Try to ensure that you will have about 10 minutes without interruption.
- Firstly make sure you are comfortable on the toilet. It is most natural for humans to squat to pass a stool. You may find that having your feet on a footstool about 20-30 cm (8-10 inches) high helps by improving the angle of the rectum within the pelvis, making it easier to pass stools. Keep your feet about 1.5 - 2 feet apart.
- Relax and breathe normally. Do not hold your breath as this will encourage you to strain.
- Using your abdominal muscles effectively is best done with one hand on your lower abdomen, and one on your waist. As your abdominal muscles tighten you should feel your hands being pushed out forwards and sideways. This is called ‘brace’ or ‘brace and bulge’.
- Concentrate on relaxing the anus to allow the stool to pass. Do not push from above without relaxing the anus below.
- Do not adopt any “weird and wonderful” positions – this will not help you in the long-term.
- Do not spend endless time on the toilet straining. If the bowels do not open - do not panic - try again at the same time the next day. It may not be normal for you to pass a stool every day.
http://www.stmarkshospital.org.uk/uploads/docs/patientinformationleaflets/SM07-15%20Constipation.pdf