Bloating and Constipation: What Helps When Your Gut Feels “Stuck”

Bloating and constipation are two of the most common, and most frustrating, digestive complaints I see in pelvic health. They can affect comfort, energy, pelvic floor function, and even pain levels in the abdomen and pelvis. The good news is that many of the factors influencing digestion are modifiable through posture, breathing, movement, and routine.

Let’s break it down:

 MANAGING BLOATING

1. How you eat matters more than you think

Your body digests food best when it is in a relaxed, open position.

Common position:

• Leaning forward over your food

• Chin tucked down toward chest

• Tight abdomen while eating

This can:

• Narrow the esophagus

• Increase swallowed air (a major contributor to bloating)

• Reduce efficient swallowing and digestion

Better strategy:

·       Sit upright with ribs stacked over pelvis

·       Bring food toward your mouth instead of folding forward

·       Take a moment to “open” your rib cage before eating (gentle trunk rotation or deep breath)

2. Chewing is part of digestion

Digestion does not start in the stomach; it starts in the mouth.

Chewing:

• Activates digestive enzymes

• Reduces food particle size

• Improves absorption

• Reduces fermentation and gas production downstream

 If food is not well-chewed, your gut has to work harder, which can increase bloating.

3. Slow down your eating pace

Fast eating often leads to:

• Increased swallowed air

• Poor digestion signaling

• Overloading the digestive system before it can respond

Try this:

·       Pause halfway through meals

·       Put utensils down between bites

·       Check in with fullness and tension levels

4. Abdominal and diaphragm tension

The diaphragm and abdominal wall play a role in both breathing and digestion.

If the abdomen is chronically tense:

• Digestion may feel restricted

• Bloating may increase

• The belly may feel distended or “stuck”

Helpful reset:

·       Hands-and-knees position

·       Let the belly fully soften toward the floor

·       Slow diaphragmatic breathing

MANAGING CONSTIPATION

1. Toilet posture matters

The rectum empties more efficiently when the angle is optimized.

Best position:

·       Knees elevated above hips to help relax pelvic floor muscles

·       Feet supported

·       Slight forward lean (with relaxed belly)

Tools like a squat stool can help improve this position.

Be aware: while the comfort height (raised) toilet seats might be easier for mobility for people struggling to get on and off the toilet, they can increase issues with constipation. I strongly encourage having a stool under your feet with these height seats.

Also note: if you frequently get up in the night to use the bathroom, move the stool out of the way before going to bed so nobody trips over them while groggily making their way to the bathroom.

2. Avoid straining or bearing down

Straining increases:

• Pelvic floor pressure

• Risk of hemorrhoids

• Pelvic floor dysfunction over time

Instead:

·       Use gentle breathing

·       Think “blowing bubbles” or “pinwheel breath”

·       Allow the body to do the work rather than forcing

3. Build consistency

The gut responds well to routine.

Helpful habits:

• Try to use the bathroom at similar times daily

• Respond to natural urges when possible

• Avoid repeatedly ignoring bowel signals

4. Hydration and movement (aka mobility is motility)

Both are essential for bowel motility:

• Water softens stool

• Movement stimulates intestinal activity

Even light walking can support digestion.

5. Gentle abdominal massage

Abdominal massage can help encourage motility.

Try this:

Colon Massage

1. Lying on back with legs bent to relax tissue. 

2. Massaging inside left pelvic bone to drag along the inside of the pelvic bone

3. Massage from the top left abdomen down to the inside of the left pelvic bone

4. Massage top right abdomen, over to top left, down to pelvic bone

5. Massage inside the right pelvic bone, up to the right abdomen, over top left, and down to left pubic bone

FINAL THOUGHT

Bloating and constipation are rarely caused by just one factor.

They often involve a combination of:

• breathing patterns

• posture

• nervous system tone

• hydration

• movement habits

Small changes in how you eat, breathe, and move can make a significant difference over time.

Need more help?

Reach out to Dr. Brooke Meinema for individualized treatment to address your specific concerns.