Why Is My Poop Stuck?
To learn more about how why your poop feels stuck + what you can do about it, watch The Gut Show episode above (read the episode transcript here) or continue reading!
Have you ever felt like your poop was just…. stuck? Like you feel the poop there, but it just won’t come out? Or it seems like you should be pooping, but nothing is happening?
If that’s you, you’re definitely not alone. This is something I see with clients often, and something I assess for when working with a new client. I have found that many people struggle with it, but haven’t had the words to describe what they are feeling.
There are many reasons why this can happen, including:
Poor poop posture
Poor relaxation or coordination of muscles
Hard stool
Poorly formed stool
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Poor Poop Posture
Poop often feels stuck, because it’s not able to release correctly. Your poop posture can influence this!
Poop is stored in the rectum, which is at the base of your colon. The puborectalis muscle kinks off the base of the rectum, so that poop isn’t coming out when it’s not supposed to. Proper toilet posture, where you lift your knees above your hips, helps release the puborectalis to empty the rectum.
Relaxation on the toilet helps with opening the anal sphincter to help with emptying as poop slides out of the rectum and towards the anus, which is the opening to the outside of the body.
Poor Relaxation or Coordination of Muscles
Like posture, the way your abdominal and pelvic floor muscles are working, as well as their strength, can impact how poop empties. When this isn’t happening like it should, incomplete emptying or the feeling like the poop just won’t come out can happen.
Your pelvic floor muscles are a group of muscles at the base of your core. A very tight pelvic floor can lead to poor release and evacuation of poop. Pelvic floor stretches, strengthening exercises, and diaphragmatic breathing can help. Massaging pelvic floor muscles while on the toilet can be helpful versus straining or bearing down on the muscles to try and “push” poop out.
In addition to poor relaxation, it’s possible for the muscles to not be working properly which leads to the body pulling up versus releasing down when you’re trying to poop. This can be due to poor habits, like straining and bearing down, as well as pelvic floor dysfunction. If you are concerned about this, you can test coordination and function with your doctor, which may include an anorectal manometry exam. If dysfunction is found, biofeedback therapy and pelvic floor physical therapy are treatment options you can use to improve function and pooping.
Hard Poop
When poop is very hard, it can ball up in the rectum and be painful and difficult to pass through the anal sphincter. This can lead to significant backup and that feeling like the poop is just stuck, because it is.
Poop can become hard due to poor hydration, poor evacuation over time, ignoring the urge to poop, and increased water reabsorption in the colon, which can be due to slowed motility.
If you are struggling with hard poop, you can try increasing water intake, and adding more softening fiber sources, like chia seeds, psyllium husk powder, and kiwi.
Poorly Formed Stool
If your poop isn’t well formed, it can be harder to pass completely. This can include the harder poop, but can also include looser poops.
Watery stool can be a sign of hard, backed up stool, which is called overflow diarrhea, or a constipation clear out. It can also be true diarrhea due to an irritation in the gut.
Loose stool with urgency can mean that your gut may be moving too quickly. It is best to check for food intolerances, stress, and overall health of the gut when urgency is present. If incontinence, or accidents, are common, then pelvic floor physical therapy may also be needed.
Loose stool without urgency can be a signal that you need more fiber, like oats, green bananas, and brown rice. Psyllium husk powder can also help with this.
When you form poop the right way, with dietary fiber intake, adequate hydration, and strategies for any contributors to poor motility, then it’s easier to pass and can feel less “stuck.”
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
