Dangers of Straining to Poop and How to Avoid

Can you hurt yourself while straining to poop?

Consistently straining when pooping can cause a number of health complications, including:

  • Hemorrhoids. These swollen veins in your lower rectum and anus can cause pain, burning, and itching. To relieve the discomfort of hemorrhoids, try soaking in a warm bath for 10 minutes a day. You can also try over-the-counter (OTC) hemorrhoid cream to ease burning and itching.
  • Anal fissures. A tear in the lining of your anus may cause pain and bleeding during and after bowel movements. Anal fissures aren’t typically a serious condition and in most cases will heal on their own in 4 to 6 weeks. Topical pain relievers and stool softeners can help promote healing and reduce discomfort.
  • Hiatal hernia. A hiatal hernia is when the upper part of your stomach pushes through the opening in your diaphragm. Most cases of hiatal hernias don’t require treatment, but large hernias can trap stomach acid and even food in the upper part of your stomach, delaying proper digestion and increasing the risk of acid reflux.
  • Rectal prolapse. When a small amount of intestinal lining pushes out from your anal opening, this is called a rectal prolapse. They can range from mild to severe, and all require medical treatment. Call a doctor if you feel or see a reddish bulge extending out of your anus.

Addressing these health complications and their symptoms is just one part of the puzzle. You also want to get at the heart of the issue: what’s causing the need to strain.

What causes the need to strain while pooping?

If you need to strain when pooping, consider talking with your doctor to find out why. Typical reasons include:

  • Hard stool. Hard bowel movements can happen to everyone from time to time. If your poop is consistently hard and difficult to pass, you may not be getting enough fluids or fiber in your diet. Certain medications, like iron supplements or narcotics, can also cause hard stool.
  • Constipation. if you poop less than three times a week or have difficulty pooping for several weeks, you’re probably constipated. Constipation is one of the most common digestive problems in the United States, according to a 2013 research review.

Other causes could include:

Certain conditions and diseases can make it difficult to poop by upsetting the balance of hormones that help balance the fluids in your body. These conditions include:

  • hyperparathyroidism (overactive parathyroid gland)
  • hypothyroidism (underactive thyroid)
  • diabetes
  • pregnancy

How can you poop without straining?

A healthy digestive tract (intestines, rectum, and anus) is critical to avoiding straining when you poop. To keep your digestive tract healthy, you should try to:

  • drink enough fluids
  • eat a nutritious diet
  • exercise regularly
  • practice techniques for pooping easily
Get enough fluids

Females should consume about 11 1/2 cups of fluid per day, while males should consume about 15 1/2 cups. Fluid comes from:

  • water
  • other beverages
  • food (represents about 20 percent of total fluid intake)

If you’re not monitoring your fluid intake, it’s probably adequate if:

  • your urine is very pale yellow or colorless
  • you rarely feel thirsty

Harvard Medical School recommends that people drink 4 to 6 cups of water gradually throughout the day

Eat a nutritious diet

For easy bowel movements:

  1. Eat foods that are high in fiber (e.g., whole grains, fruits, beans, vegetables, nuts) can add bulk to your poop while keeping it soft and easy to pass.
  2. Limit foods with low amounts of fiber (dairy, meat, processed snack foods).
Exercise regularly

Exercising regularly can help treat and prevent constipation and improve your mental health. Try exercising for 30 minutes a day, at least five times a week. Great options, include:

  • walking through your neighborhood
  • hiking at a nearby park
  • biking
  • swimming
Practice techniques for pooping easily

The first step is to relax. When you feel the urge to poop, head to the bathroom as soon as you can. Then sit and relax on the toilet. Avoid immediately trying to push the poop out. Give your body about 5 minutes to get things going. Having reading material nearby is one way to avoid impatience and the urge to strain.

When should you call a doctor?

If you consistently find yourself straining to poop or haven’t had a bowel movement for a few days, make an appointment with a doctor. Be sure to note other symptoms to discuss with your doctor, such as:

  • blood in your stool
  • hard or lumpy poop
  • feeling as though you are unable to completely empty the poop from your rectum
  • bloating
  • abdominal discomfort
  • anal discomfort

Also be prepared to provide information about your diet and exercise routine with your doctor.

Takeaway

Straining to poop can often be relieved by lifestyle changes such as:

  • getting enough fluids
  • eating a nutritious, high fiber diet
  • exercising regularly

If these changes do not yield the results you want, make an appointment to discuss your situation with a doctor. They may have additional suggestions or recommend tests to determine if there’s an underlying condition causing your need to strain when you poop.

Read more on: strain