How to Stop Straining During a Bowel Movement

You sit down. You wait.

Nothing.

So you push a little. Then a little harder.

And before long, going to the bathroom feels less like a normal bodily function and more like an event you should have stretched for.

If this happens once in a while, you probably don't think much about it.

But if straining has become part of how you poop, it's worth paying attention to.

A bowel movement shouldn't regularly require an all-out effort. Hard or difficult-to-pass stools are common signs of constipation, and repeated straining can also contribute to problems like hemorrhoids.

The solution, however, isn't simply:

“Try harder not to strain.”

That's not particularly useful when you're sitting there and nothing is happening.

The better question is:

Why are you having to strain in the first place?

Because once you understand that, you can start working on making bowel movements easier instead of turning every trip to the bathroom into a struggle.

First, What Does “Straining” Actually Mean?

Most people know what straining feels like.

You bear down, hold your breath, and push harder because the stool isn't moving.

Maybe your face gets red or you grip your knees.

A little effort during a bowel movement isn't necessarily unusual.

The problem is when significant pushing becomes your normal way of going.

Constipation isn't defined only by how often you poop. It can also involve hard, dry or lumpy stools, stools that are difficult or painful to pass, or feeling as though you haven't completely emptied your bowels.

So even if you're going every day, consistently struggling to get stool out deserves a closer look.

Why Are You Straining to Poop?

There isn't one universal reason.

Sometimes the answer is straightforward:

Your stool is too hard.

Hard, dry stool can be more difficult to pass, which makes you more likely to push harder and longer.

But constipation can have more than one cause. Low fiber intake, not drinking enough liquids, low physical activity, changes in routine, certain medications and supplements, IBS, and pelvic floor disorders can all play a role.

That's important because you can't always solve straining by simply telling yourself to stop pushing.

If the underlying problem is still there, your body is going to keep giving you the same problem.

So let's work backward.

1. Start With Stool Consistency

If your bowel movements regularly involve hard, dry, lumpy stool, that's a good place to start.

Your goal isn't necessarily to poop more often.

It's to make stool easier to pass.

Fiber can help because it affects stool bulk and consistency. Getting enough fluids is also important, particularly as you increase fiber intake. NIDDK recommends adults generally get about 22–34 grams of fiber per day depending on age and sex, while increasing fiber gradually.

Foods like fruits, vegetables, legumes, whole grains and nuts can all contribute.

But there's an important point here:

More fiber isn't always better if you suddenly go from barely eating any to eating a mountain of it overnight.

Give your digestive system time to adjust.

And if you're not sure where your current intake lands, read How Much Fiber Do You Actually Need Each Day?

2. Don't Forget the Fluids

Fiber and fluids work together.

If you're increasing fiber but ignoring hydration, you may not get the result you were hoping for.

NIDDK recommends drinking plenty of water and other liquids to help fiber work better and make stool softer and easier to pass. Individual fluid needs vary based on factors such as health, activity level and environment.

You don't need to turn drinking water into a full-time job.

But if you're constantly realizing at 5 p.m. that you've had two coffees and approximately three sips of water all day, there's probably some room for improvement.

3. Go When Your Body Tells You to Go

This one gets overlooked.

You're at work, driving, in a public bathroom you'd rather not use, or halfway through something.

So you feel the urge and think:

I'll go later.

Occasionally, life happens.

But repeatedly ignoring the urge to have a bowel movement can contribute to constipation. NIDDK specifically recommends using the bathroom when you feel the need to go as part of bowel training and constipation management.

Your body gave you the invitation.

When possible, don't ignore it.

4. Stop Trying to Force a Bowel Movement That Isn't Ready

There's another side to this.

Sometimes you're not ignoring the urge.

You're trying to manufacture one.

Maybe morning is your bathroom time.

Maybe you're about to leave the house and really want to “get it over with.”

Maybe you've been sitting there for ten minutes and now you're emotionally committed to finishing the job.

So you keep pushing.

If nothing is happening, more force isn't necessarily the answer.

Sometimes the answer is to simply go about your day and wait for your body to be ready.

It’s OK to give yourself enough time to use the bathroom, but turning the toilet into a waiting room isn’t ideal.

5. Change Your Position

How you sit may matter too.

If your feet are dangling or you're sitting in a position that makes it difficult to relax, a small change can make the bathroom feel more comfortable.

NIDDK notes that placing your feet on a footstool and relaxing your muscles may help during bowel movements.

You don't need an elaborate bathroom setup.

A small stool that raises your feet may be enough to create a more comfortable position.

The important thing is not to turn posture into another thing to obsess over.

Better positioning can help. It doesn't magically fix every cause of constipation.

6. Relax Instead of Turning the Bathroom Into a Strength Competition

This sounds almost ridiculous:

Relax while you're trying to poop.

But think about what happens when you're frustrated.

You tense up, hold your breath, and push harder.

You can end up trying to force your body through something that ideally should happen naturally.

NIDDK's bowel-training guidance specifically recommends trying to relax your muscles during a bowel movement.

Instead of immediately bearing down as hard as possible, give your body a chance to do some of the work.

And if bowel movements consistently feel blocked or you have to strain even when your stool isn't particularly hard, don't automatically assume you just need more fiber.

7. Move Your Body Outside the Bathroom

Better bowel movements aren't built entirely on the toilet.

Regular physical activity may help relieve constipation, which is one reason movement belongs in the conversation about straining.

That doesn't mean you need a complicated exercise program.

Walk.

Move throughout the day.

Take the stairs when it makes sense.

Do whatever form of activity fits your body and your life.

Sometimes improving bathroom habits starts by spending a little less of the rest of the day sitting still.

What If You're Doing All of This and Still Straining?

This is where we need to be careful about assuming every difficult bowel movement is a lifestyle problem.

Sometimes it isn't.

Constipation can be related to medications, supplements, IBS, metabolic or hormonal conditions, anatomical problems, and disorders involving the pelvic floor muscles.

For example, some people have difficulty coordinating the muscles involved in having a bowel movement. In certain cases, a healthcare professional may recommend biofeedback therapy to help retrain those muscles.

So if you're eating fiber, drinking fluids, responding to the urge, adjusting your position and still regularly feel like you have to fight to go to the bathroom, it's worth bringing up with a healthcare provider.

You don't get extra credit for struggling silently.

Why Straining Matters If You Have Hemorrhoids

This is where bowel habits and hemorrhoids collide.

Straining during bowel movements is a recognized contributor to hemorrhoids, along with chronic constipation, prolonged toilet sitting, a low-fiber diet, pregnancy, aging and frequent heavy lifting.

That means if hemorrhoids keep coming back, it makes sense to look at what happens before the flare-up.

Are you regularly constipated?

Are your stools hard?

Do you push through difficult bowel movements?

Do you spend a long time sitting on the toilet?

Treating the latest hemorrhoid flare-up may help you feel better.

But if every bowel movement still involves significant straining, you've left an important part of the pattern untouched.

That's why healthier bowel habits aren't just about being more “regular.”

They're about making going to the bathroom easier on your body.

Where Easy Flow Fiber Fits In

If low or inconsistent fiber intake is contributing to hard stools or constipation, improving your daily fiber intake can be one piece of the solution.

Food is a great place to start.

But getting enough fiber consistently isn't always easy—especially when you're traveling, eating on the go, busy with work, or simply don't eat the same way every day.

That's where Easy Flow Fiber® can fit into a routine.

It's designed to make consistent fiber intake more convenient and support healthy digestion and regular bowel movements.

But fiber isn't a magic “stop straining” button.

If the problem is your bathroom habits, repeatedly ignoring the urge to go, a medication, or an underlying medical or pelvic floor issue, adding more fiber may not address the actual cause.

The goal is to understand the pattern—not throw fiber at every bathroom problem.

A Simpler Bathroom Routine

If all of this feels like a lot to remember, it really doesn't need to be.

Start here:

• Keep stool easier to pass. Get adequate fiber and fluids.

• Respond to the urge. Don't repeatedly put off a bowel movement when you can reasonably go.

• Get comfortable. Give yourself time, relax, and consider raising your feet on a small stool.

• Don't force it. If nothing is happening, endless pushing isn't helping.

• Don't camp out. Your toilet doesn't need to become your second office.

• Move regularly. Physical activity can support healthier bowel function.

• Pay attention to patterns. If you're still regularly straining despite making reasonable changes, talk with a healthcare provider.

Nothing revolutionary.

That's kind of the point.

Healthy bowel habits shouldn't require a 14-step morning protocol and specialized breathing soundtrack.

They should become normal enough that you eventually stop thinking about them.

The Bottom Line

If you regularly have to strain to poop, don't just accept it as “the way you go.”

Start by asking why.

Is your stool too hard? Are you getting enough fiber and fluids? Are you ignoring the urge until later? Are you sitting on the toilet too long and trying to force something that isn't ready?

Or maybe you've made all the obvious changes and there's something else going on that deserves a conversation with your healthcare provider.

The goal isn't to become obsessed with having the perfect bowel movement.

It's much simpler than that.

Go when you need to go.

Make stool easier to pass.

Stop forcing what shouldn't require that much force.

Because the best bathroom trip is usually the one you barely have to think about afterward.

Frequently Asked Questions

Is it normal to strain when you poop?

A small amount of effort can occur, but significant or repeated straining shouldn't simply be accepted as your normal routine. Hard, difficult-to-pass stools and a feeling of incomplete emptying can be symptoms of constipation.

How can I poop without straining?

Focus first on making stool easier to pass. Adequate fiber and fluids, regular physical activity, responding to the urge to go, relaxing during bowel movements, and using a footstool for a more comfortable position may help.

Why do I have to push so hard to poop?

Hard or dry stool is one possibility, but constipation has many potential causes. Diet, hydration, physical activity, medications, changes in routine, IBS and pelvic floor disorders can all play a role.

Can you strain even if you're not constipated?

Yes. Constipation isn't determined by frequency alone, and difficulty passing stool can itself be a constipation symptom. Other issues, including problems coordinating the muscles involved in bowel movements, may also contribute. Persistent straining deserves medical attention even if you poop regularly.

Can straining cause hemorrhoids?

Straining during bowel movements is a recognized contributor to hemorrhoids. Chronic constipation and prolonged toilet sitting are also associated with hemorrhoids, which is why improving bowel habits can be an important part of prevention.

Should I keep pushing if I can't poop?

If you're repeatedly sitting and forcefully straining without having a bowel movement, continuing to push harder isn't a good long-term strategy. If this happens frequently, address possible constipation and discuss persistent difficulty with a healthcare professional.

References

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Treatment for Constipation.
NIDDK: Treatment for Constipation

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Symptoms & Causes of Constipation.
NIDDK: Symptoms & Causes of Constipation

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, Diet, & Nutrition for Constipation.
NIDDK: Eating, Diet & Nutrition for Constipation

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Symptoms & Causes of Hemorrhoids.
NIDDK: Symptoms & Causes of Hemorrhoids

American Society of Colon and Rectal Surgeons. The American Society of Colon and Rectal Surgeons Clinical Practice Guidelines for the Management of Hemorrhoids. Diseases of the Colon & Rectum. 2024.
PubMed: 2024 Hemorrhoids Clinical Practice Guidelines

Continue Learning

The Connection Between Constipation and Hemorrhoids: Why One Often Leads to the Other
Learn how hard stools and repeated straining can contribute to hemorrhoids—and why improving bowel habits can make such a difference.

How Much Fiber Do You Actually Need Each Day?
Find out how much fiber you need, where to get it, and how to increase your intake without making your digestive routine more complicated.

How to Prevent Hemorrhoids: 8 Daily Habits That Can Help
Explore the everyday habits that can help reduce straining, support healthier bowel movements, and lower the chance of future flare-ups.

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