Don’t delay going to the bathroom. It could cause your stool to harden, making it harder to poop and therefore causing more strain when you do go.
Drink plenty of water to avoid dehydration.
Eat plenty of fiber from green vegetables, fruit, and 100% whole grains.
Keep moving. Exercise and walking may improve digestive health and your bowel movements.
Elevate your feet on a stool to create better alignment in the rectum.
Don’t “push it out”. Instead, perform diaphragmatic breathing and imagine your pelvic floor opening.
