How to Hold in Poop

At some point in our lives, most of us will need to hold a poop.

Whether you’re stuck in traffic or you’re miles from the nearest restroom, being able to hold it comes in handy during emergencies.

However, holding in a poop can be a tricky process. So how exactly does it work, and how do you do it safely?

In this article, we’ll answer all the questions you might be too embarrassed toask. We’ll also explain the methods and risks involved when you hold in a poop.

Should You Be Holding in Poop?

Holding in your poop occasionally should not cause any harm to your body, but healthcare professionals do not recommend that you regularly ignore the urge to poop or that you hold it in on purpose.

How does defecation work?

When waste needs to be excreted, it’s moved through the rectum by the contracting and relaxing of the intestines' smooth muscle.

As the waste approaches the end of the rectum, the myenteric reflex — activated by a bundle of nerves in the intestinal walls — stimulates stretch receptors in the rectal wall, triggering the defecation reflex to push the waste out through the anus.

What happens when you try to hold poop in?

When you tighten the external anal sphincter — the muscle ring at the end of your anal canal — to prevent bowel movements, it strains the muscle. When you do this regularly, the anal muscles can tighten up, making it difficult to poop.

Repeatedly holding in poop can weaken the anal sphincter over time and cause many different problems that we’ll describe in detail below.

What are the Risks of Holding in Your Poop?

Regularly resisting the urge to defecate can lead to severe complications. It imposes undue stress on the body and the organs responsible for bowel movements.

Actively avoiding stool passage increases the risk of medical problems, from minor conditions to potentially life-threatening issues.

Listed below are some of the risks:

Constipation

Constipation refers to a reduction in the usual frequency of bowel movements, which for an adult can vary from three times per day to three times per week.

Individuals have different digestive systems and bowel habits; therefore, constipation essentially means experiencing fewer bowel movements than you normally would.

Constipation ranks as the most common gastrointestinal issue in the U.S., affecting around four million people and resulting in approximately two and a half million doctor visits each year.

If you’ve been struggling to poop, you might want to increase your physical activity, eat more fiber, and drink more water.

Certain drugs – such as opioids – can also cause constipation. So speak to your doctor or pharmacist about alternatives if you suspect your medication is making it difficult to poop.

Fecal impaction

Fecal impaction is a result of chronic constipation and it leads to stools that are dry, hard, and difficult to pass.

Untreated, these can become as hard as stone, and this is especially prevalent among the elderly and frail in care homes, where up to 70% are affected.

Cognitive impairments – such as dementia or Alzheimer's – may hinder the elderly’s ability to communicate or physically go to the bathroom.

Losing the urge to poop

When you hold your poop in too often, you may lose your rectal sensation, or your urge to poop — this is called rectal hyposensitivity.

But losing the urge to pass stool may also signal neurological disorders, such as:

• Spinal cord injuries: Individuals may experience loss of sensation (saddle anesthesia) in the anus and genital area, leading to fecal incontinence — a potential sign of spinal cord damage.

• Central nervous system disorders: Certain disorders affecting nerve bundles linking to the intestines can cause dysfunction of the myenteric and defecation reflexes.

• Cognitive and mental disorders: Disorders such as Parkinson's disease, dementia, and Alzheimer's can cause individuals to be completely unaware of their functional needs and urges, such as hunger, thirst, and the urge to pass stool or urinate.

Gastrointestinal perforation

Gastrointestinal perforation involves holes forming in the intestinal wall due to trauma, disease, cancer, or physical abnormalities.

This is a serious medical issue that primarily risks intestinal matter — or poop — contaminating the abdominal cavity, leading to severe infection of the body, specifically the peritoneum (abdominal lining).

Anal fissures and hemorrhoids

An anal fissure is a tear in the lining of the anal canal, typically resulting from the passage of hard stool, and causing pain and discomfort only during bowel movements.

Hemorrhoids, on the other hand, are enlarged and swollen veins in or around the anus and rectum, causing persistent pain throughout the day, regardless of bowel activity.

These swollen veins can be located internally or externally along the anal canal.

How Do You Hold in Your Poop?

Clench your butt cheeks and anal sphincter

When it comes to holding in poop, clenching your butt muscles is probably the first thing that comes to mind.

As mentioned earlier, contracting your anal sphincter can help you hold in a poop if you’re in a situation where you can’t relieve yourself.

Medical professionals often prescribe anal sphincter exercises alongside bowel training to help with leaky bowel or fecal incontinence.

Avoid certain foods

To prevent discomfort or difficulty in passing stool, especially when anticipating situations where bathroom access might be limited, it's wise to adjust your diet accordingly.

Consider avoiding caffeine and other foods known to stimulate or irritate the bowel.

High-fiber foods, for example, stewed or dried fruits, legumes, and beans, can accelerate digestion and increase the urgency to defecate, which might not be ideal in certain circumstances.

Similarly, if you are sensitive to certain food products, such as dairy, steer clear of them to avoid indigestion or diarrhea.

Use the correct posture

If you’re trying to delay a bowel movement, your posture can play a big role. When you’re holding a poop in, you should avoid any vigorous motion — this includes running, dancing, and brisk walks.

You’ll also want to avoid squatting or seated positions as these are typically used when you’re trying to have a bowel movement.

To delay your poop, try standing or lying down. These positions take the pressure off the abdomen. In addition, both of these postures are unnatural when pooping, so you may be able to trick your body into believing it no longer needs to relieve itself.

If you can’t stand or lie down, try making minor adjustments in your position to reduce the urge to poop until you can find a bathroom.

Contracting pelvic floor muscles

Your pelvic floor muscles are located at the bottom of the pelvis and support organs like the bladder, bowel, and uterus.

These muscles help you control the release of urine, stool, and wind.

Exercises that strengthen the pelvic floor muscles are often recommended to people who struggle with fecal incontinence, but they can also be used to hold in a poop. This is because a strong pelvic floor gives you better bladder and bowel control.

If you’re trying to delay a poop, gently contract your pelvic floor muscles. You’re using the proper technique if you feel a tugging sensation at the anus.

How Long Can You Go without Pooping?

As we mentioned earlier, there is no strict rule about how long you can go without pooping, as everyone has their own pooping schedule.

However, you could technically go without pooping until your stool hardens and becomes impacted in your intestine.

Impaction is a medical emergency that requires immediate attention.

Strategies to Prevent the Need to Hold in Your Poop

No one wants to find themselves in a situation where they need to hold in a poop — when nature calls, you should answer. Trying to hold in a poop is also not good for your gastrointestinal tract.

So here are some ways to keep your bowel movements regular and predictable:

• Build good bowel habits: Training your body for a consistent daily bowel movement can enhance predictability. Consuming fiber-rich foods and staying hydrated promotes regularity. Research shows that 61% of Americans poop in the morning, so scheduling bathroom time before work could be beneficial.
• Poop beforehand: Make sure you have a bowel movement before you go somewhere you know you won’t have easy access to a toilet. This can be tricky, but with the correct diet and exercise, and a proper habit in place, you should be able to poop before an outing or big event. Just be sure not to strain to have a bowel movement ahead of time; it should happen naturally.
• Keep active: For the average adult, 150 minutes of moderate activity or 75 minutes of vigorous physical exercise is recommended per day. Physical activity can help move poop through your digestive system.
• Eat fiber-rich food: Coupled with adequate water intake, enough fiber will prevent constipation. The daily recommended amount of fiber for an adult is around 20-30 grams.

Where Can You Learn More About Regular Bowel Movements?

Are you concerned about irregular bowel movements or digestive health issues? Visit LifeMD.

A team of healthcare professionals can share tips, treatments, and strategies to maintain a healthy gut and achieve timely, consistent bowel movements.

Make an appointment today to get started.