Every week I have at least one conversation about back pain and discomfort.
Back pain is different for every woman and anatomy, declining hormones and stress can all have an impact and of course sometimes back pain is a result of injury.
Often pain, discomfort or ‘struggling with my back today’ is caused because of posture and alignment. We live in a predominantly forward-facing world which causes stiffness and aches and pains through our back, shoulders, neck and hips. On many occasions it can be caused, or exacerbated by other factors, including:
🍑 Weak Glutes
💦 Dehydration
🤸🏻♂️ Reduced or Lack of Movement (use it or lose it!)
👙 A correctly fitting bra
Breathing, bladder control and bowel function are all also linked to back pain, more so than obesity or activity level are.
I love a conversation about bowel movement and with December being Constipation Awareness Month this feels like the perfect time to have one 💩
A regular bowel movement is fundamental for hormonal balance, constipation is a common symptom of fluctuating hormones BUT if your body isn’t eliminating excess estrogens, they get recirculated causing further imbalance and triggering a cascade of other more troublesome symptoms – have you ever noticed your hut flushes are worse if you’re constipated??
The bowel is an organ of habit, it loves to empty in the same toilet of the same house and at around the same time each and (hopefully) every day. The bowel does not like change. Have you ever noticed that when you are away from home it takes a few days for your bowels to relax?
Ideally you will be having a bowel movement every day but less than three bowel movements a week or more than three a day are regarded as abnormal. Your stool should be smooth and soft, like a sausage or snake.
When it comes to your bowel movement, please don’t neglect the basics and make sure you are supporting your liver.
💦 Drink water
Aim to drink two – three litres of water every day. Tea (unless herbal) and coffee do not count towards your water total and PLEASE don’t avoid drinking enough water through fear of leakage. Pelvic floor issues are common but not normal, they can be rectified so find yourself a pelvic health physio, address your issues and stay hydrated.
🥦 Eat well
Ensure you include fibre at each meal, ideally from fruit and vegetables (more vegetable than fruit). Loading up on dark green leafy veg will keep things moving along in the digestive system and help with cleaning out any build-up of excess hormones. If your current fibre intake is low then increase the fibre rich foods gradually. Make sure you chew your food properly.
🧘🏼♀️ Move well
Inactivity can lead to, amongst other things, a sluggish bowel resulting in a build-up of toxins and possibly constipation. Movement will stimulate the internal organs to get things moving. All movement is wonderful although there are several yoga postures that are known to stimulate the liver.
Alongside these basics, adopting a good toileting position can improve things too. Ideally sit with your knees higher than your hips and lean forward, lightly resting your elbows on your knees. You can buy a ‘squatty potty’ to help you achieve this position though placing a rolled-up bath towel or a spare toilet roll under each foot will have the same effect.
Our bowel function can also tell us how well we are managing our stress because our gut is intricately linked to the brain and our emotions. The bowels respond to emotional stress in their own way. Constipation (or diarrhoea) can present in times of stress, so please notice the connection and manage the stress.
Always dig deeper, notice if your when your constipated your brain fog or hot flushes are worse or if you are experiencing pain or discomfort in your back and then address the root cause rather than accept or normalise constipation or other symptoms its causing.
Abdominal massage has been shown to be a safe and effective way to stimulate bowel movement so if you need a bit of extra help to get things moving then try this:
No fads, no fuss, just fun purposeful fitness and simple lifestyle strategies without the faff!