Let’s Talk About Constipation: FAQs + Tips for Relief

Constipation is one of the most common concerns I hear about—and for good reason. It can be frustrating, uncomfortable, and even confusing. You might be asking yourself: Is it normal that I only go every three days? Why does it hurt

when I go? Why do I always feel like I didn’t finish?

Let’s break it all down and talk about what constipation really is, what might be contributing to it, and how to support your body in having more regular, complete, and comfortable bowel movements.

What is constipation?

Most people think constipation means not pooping enough. And yes—less than three bowel movements a week does count as constipation. But there’s more to it than just how often you go.

You may be constipated if you experience any of the following:

• Hard, lumpy stools

• Painful or straining bowel movements

• Feeling like you didn’t fully empty

• A constant sense of pressure or urgency without much output

  
  

You could even be going three times a day and still be constipated—if you're never feeling truly empty, or if your stool is small and difficult to pass. It’s not just about frequency—it’s about quality.

What else can contribute to constipation?

Some people have a condition called outlet dysfunction, which means the pelvic floor muscles don’t relax properly to let stool pass. Others may have dyssynergic defecation, where the muscles tighten instead of lengthen when trying to have a bowel movement, making it harder to go.

You might also be misreading the signals your body is sending. Feeling full, bloated, or gassy can create downward pressure that mimics the urge to poop—but it may not actually be time yet.

Here are a few questions to consider:

• Do you have to strain or push to go?

• What does your stool look like? Pebbles? Loose? Formed?

• Do you feel satisfied after you go?

• Are you drinking enough water? Getting enough fiber?

• Are you relying on laxatives?

• Do you feel the urge to go—and do you respond to it?

  
  

These are all important pieces of the puzzle.

Why am I pooping pebbles?

Pebble-like stool often means you’re dehydrated. But it can also be a sign that your body didn’t fully empty last time. When stool sits in the colon too long, it gets dry and hard. So if you’re seeing pebbles followed by more formed stool, it might just mean you left some behind during your last visit.

5 Daily Habits to Support Healthy, Regular Bowel Movements

If you're struggling with constipation, building a consistent routine can make a big difference.

Here are five simple habits that can help:

1. Go at the same time every dayTry to use the bathroom around the same time each day—even if you don’t feel an immediate urge. Spending 5-10 min (no more than 10 min) in this position at the same time each day can help train your body for regularity.

2. Optimize your toileting positionSit on the toilet with your knees slightly higher than your hips. Using a footstool or Squatty Potty can help you get into a better position for easier and more complete emptying. Be sure to keep your spine straight and take slow, deep breaths. Inhale through your nose and exhale through your mouth. Imagine relaxing your pelvic floor open as you inhale.

3. Eat a high-fiber dietFiber helps bulk up your stool and makes it easier to pass. Aim for at least 25 G fiber daily. Try to include plenty of fruits, vegetables, whole grains, and legumes in your daily meals.

4. Incorporate aerobic exercise and daily movement Physical activity helps stimulate the muscles in your gut. Even a brisk walk, light jog, or short dance session can help get things moving.

5. Drink something warm A warm beverage—especially in the morning—can help wake up your digestive system and trigger a bowel movement. Try warm water, tea, or even warm lemon water.

Constipation doesn’t have to be your norm. By tuning into your body and building supportive habits, you can feel more regular, more comfortable, and more in control. And if you're still struggling—know that you're not alone. Pelvic floor physical therapy can be an incredible tool to get to the root of what's going on.