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What is bowel evacuation?
Whether it is to help you in the rehabilitation of pelvic or lumbar problems, here are some recommendations for bowel evacuation that will not have a deleterious effect on the lumbar and pelvic tissues.
Intestinal Massage
Ideally done 15 minutes after a meal for a period of 5 to 10min, following a brisk walk (5-10min), to encourage the gastro-colic reflex.
Could be repeated during bowel evacuation.
Apply firm pressure in a clockwise fashion as if the clock was on your stomach. Make a square with your hand using the following sequence.
- From the right iliac bone to the rib cage on the right side.
- Then from the right side of the rib cage to the left side.
- Then from the left rib cage towards the left iliac bone then angled downwards toward the belly button.
Evacuation Position
A slight increase in intra-abdominal pressure will help evacuate bowels.
- Sit on the toilet with your feet elevated so that your knees are higher than your hips. A « squatty potty « could be used.
- Bring your knees together and spread your feet apart.
- Support yourself with the forearms on your thighs.
- Relax the anal sphincter and pelvic floor.
- Take 5-10 deep breaths.
Breathing Technique
When you are ready to evacuate your stool, breathe deeply and blow into a semi-closed fist, while relaxing the pelvic floor and anal sphincter.
- Breathe in while expanding the abdomen.
- Hold the breath for 5 seconds.
- Blow into the semi-closed fist while contracting the abdominal muscles to pull the abdomen inward.
- With the other hand, apply a firm pressure on your lower abdomen.
- Repeat 5 to 10 times.
Diet
Liquids and insoluble fiber sources help move food bulk through intestines. Try to integrate to your diet:
- 8 glasses of liquid / day (2L).
- Dark green leafy vegetables.
- Dates and prunes.
- Whole wheat products.
- Seeds and nuts.
- Wheat bran (all BRAND BUDS cereals with psyllium).
- Fruit and vegetable skins and roots (carrot, cucumber, zucchini, celery, apples).
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