Why does it hurt when I poop?
Find out what causes painful bowel movements, including constipation, hemorrhoids, and pelvic floor dysfunction, plus treatments and exercises for relief.
Table of Contents
Pain during a bowel movement isn't exactly something most people bring up in conversation, even if it’s with their doctor. But if pooping hurts, it's worth paying attention to.
Pain while pooping isn't something you just have to live with. It's often a symptom of another issue, such as constipation, hemorrhoids, an anal fissure, or tight pelvic floor muscles — and many of these causes respond well to simple treatments.
Small changes to how you move, breathe, eat, and use the bathroom can make a big difference. “Pelvic floor physical therapy and targeted exercises can also help address one of the most common contributors to painful bowel movements: pelvic floor tension,” says Karla Arevalo-Alas, PT, DPT, a Hinge Health physical therapist.
Learn more about what can cause pain during bowel movements, plus strategies to manage your symptoms and find relief — including gentle exercise recommended by Hinge Health physical therapists.
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Causes of painful bowel movements
Painful bowel movements can happen for many reasons, ranging from constipation to pelvic floor dysfunction. The type of pain you feel — whether it's burning, sharp, aching, or cramping — often depends on the underlying cause.
Pelvic floor dysfunction. Your pelvic floor is a group of muscles and connective tissues that stretches like a hammock from your pubic bone to your tailbone. These muscles support your pelvic organs and help control both bowel and bladder function. “Just like any other muscle in your body, your pelvic floor muscles can become tense and have trouble relaxing,” says Dr. Arevalo-Alas. When these muscles stay tight or spasm instead of relaxing during a bowel movement, passing stool can become difficult and painful. You may also notice pelvic pain, urinary symptoms, or discomfort during sex.
Constipation. Constipation means having fewer than three bowel movements a week, hard or dry stools, or bowel movements that are difficult to pass. Many factors can contribute, including dehydration, too much or too little fiber, inactivity, stress, pregnancy, certain medications, or pelvic floor muscles that aren't relaxing properly during bowel movements.
Anal fissures. An anal fissure is a small tear in the lining of the anus, often caused by passing a large or hard stool. It can cause sharp or burning pain during a bowel movement that sometimes lingers for hours afterward. You may also notice a small amount of bright red blood on your stool or toilet paper.
Hemorrhoids. These are swollen veins in or around the anus and rectum. They're extremely common, especially with chronic constipation, pregnancy, prolonged sitting, or frequent straining during bowel movements. Symptoms may include burning or sharp pain while pooping, itching, swelling, tenderness when sitting, or small amounts of bright red blood on the toilet paper.
Other medical conditions. Less commonly, painful bowel movements may be related to digestive conditions like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), infections (including certain STIs and fungal infections), skin conditions that affect the anal area, endometriosis involving the bowel or rectum, or in some cases, colorectal cancer.
Treatments for painful bowel movements
The best treatment depends on what's contributing to your symptoms. For many people, improving pelvic floor function, treating constipation, and reducing strain during bowel movements are the biggest priorities. Depending on the cause, your healthcare provider may recommend pelvic floor physical therapy, gentle movement, bowel massage, medications, or in rare cases surgery. Treatments include:
Try pelvic floor physical therapy and targeted exercises. If tight or poorly coordinated pelvic floor muscles are contributing to painful bowel movements, pelvic floor physical therapy is often one of the most effective treatments. “Your pelvic floor muscles need to fully relax for both bowel movements and urination,” says Dr. Arevalo-Alas. “When they stay tense, it often leads to more straining, more pushing, and more pain.” A pelvic floor physical therapist (PT) can teach you exercises to relax tight muscles, improve coordination, and make bowel movements easier. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. Movement helps stimulate your digestive system and encourages stool to move through your colon more efficiently. It also helps reduce stress, which can contribute to pelvic floor tension and constipation. Aim for about 150 minutes of moderate physical activity each week, but remember that every bit of movement counts.
Try a bowel massage. If constipation is contributing to painful bowel movements, abdominal massage may help encourage stool to move through your large intestine. Using gentle pressure, massage your abdomen following the natural path of your colon — from the lower right side of your abdomen, up toward your ribs, across your belly, and down the left side. Many people find it most helpful to do this after meals, when digestion naturally becomes more active.
Talk to your doctor about medication. Depending on the cause of your symptoms, your healthcare provider may recommend medications to make bowel movements more comfortable or treat the underlying condition. This could include stool softeners or laxatives for constipation, medicated creams for hemorrhoids or anal fissures, anti-inflammatory medications for inflammatory bowel disease, antibiotics for certain infections, or hormone therapy for endometriosis.
Explore surgery. Surgery is rarely the first step, but it may be recommended for certain conditions that don't improve with simple management, such as persistent hemorrhoids, chronic anal fissures, severe endometriosis, or in conditions affecting the colon or rectum.
How movement can help
Regular exercise can help stimulate digestion, reduce stress, and improve blood flow to your muscles and digestive tract. Targeted pelvic floor exercises can also teach tight muscles to relax at the right time, making bowel movements easier and more comfortable. “Your pelvic floor needs to lengthen and relax — not just be strong — for healthy bowel movements,” says Dr. Arevalo-Alas.
Physical therapy can also help address movement patterns, breathing habits, and muscle tension that contribute to painful bowel movements. Over time, these small changes can reduce straining, improve bowel function, and help you feel more at ease while using the bathroom.
Exercises for painful bowel movements
Want expert care? Check if you're covered for our free program →- Diaphragmatic breathing
- Reverse Kegels
- Happy baby
- Seal stretch
- Hip flexor stretch
These exercises work together to support healthier, more comfortable bowel movements. Diaphragmatic breathing and reverse Kegels teach your pelvic floor to relax, while happy baby, the seal stretch, and the hip flexor stretch improve mobility and reduce tension throughout the hips, pelvis, and abdomen. Practicing them consistently can help improve pelvic floor coordination, reduce pain during bowel movements, and make trips to the bathroom feel more comfortable. The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Tips to ease painful bowel movements
Small changes to your daily routine can go a long way toward making bowel movements more comfortable. From staying hydrated to changing how you sit on the toilet, these strategies can help reduce straining and support healthier bowel function.
Eat more high-fiber foods. Fruits, vegetables, beans, and whole grains help soften stool so it's easier to pass. Women should aim for about 25 to 30 grams of fiber per day, while men should aim for 30 to 35 grams. But, if you’re not used to eating a lot of fiber, try to increase it gradually to help minimize bloating.
Stay hydrated. Water helps keep stool soft and supports regular bowel movements. A general goal is about half your body weight in ounces of water each day, but if that feels overwhelming, start where you can and gradually increase. Many people also find that a warm beverage (tea, coffee, or milk for instance) in the morning helps get digestion moving.
Practice healthy toilet habits. Go when you feel the urge, and elevate your feet on a small stool so your knees sit slightly above your hips to help your pelvic floor relax. As you have a bowel movement, exhale gently instead of holding your breath or straining. If nothing happens after about 10 minutes, get up and try again later.
Try relaxation techniques. Deep breathing exercises and progressive muscle relaxation (where you gradually tense up and relax various parts of your body bit by bit) can help lower overall stress, ease muscle tension, and promote pelvic floor relaxation. Regular use of relaxation techniques can help your body adopt healthier restroom habits and reduce anxiety around having painful bowel movements.
When to see a doctor
Painful bowel movements often improve with simple, at-home treatments. However, you should contact your healthcare provider if symptoms persist and you experience any of the following:
Blood mixed into your stool or stools that appear dark brown or black
Bright red rectal bleeding that doesn't improve
Severe or persistent abdominal cramping
Inability to pass stool or gas
Fever or chills
Unexplained weight loss
Ongoing weakness or fatigue
A new lump or persistent fullness around the anus
A sudden change in the shape or appearance of your stool
PT tip: Breathe through your next bowel movement
One of the simplest ways to make bowel movements more comfortable is to focus on your breathing. “Inhale so your rib cage and belly expand,” says Dr. Arevalo-Alas. “Then keep your belly relaxed as you slowly exhale. Some people find it helpful to make a gentle ‘shhh’ sound, like you're blowing out birthday candles.” This type of breathing encourages your pelvic floor muscles to relax instead of tighten, helping stool pass with less straining and discomfort.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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5. McDowell, C., Farooq, U., & Haseeb, M. (2023, August 4). Inflammatory Bowel Disease (IBD). PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK470312/
6. National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Hemorrhoids | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/hemorrhoids
7. Office on Women's Health. (2021). Endometriosis | Office on Women’s Health. OASH | Office on Women’s Health. https://womenshealth.gov/a-z-topics/endometriosis