Understanding What Helps Relax the Sphincter?

September 23, 2025 •

4 min read

Approximately 1 in 20 adults in the U.S. suffers from hemorrhoids or anal fissures, conditions often associated with a tense anal sphincter. Understanding what helps relax the sphincter? can significantly alleviate discomfort and promote healing for various conditions affecting both the digestive and urinary systems.

Quick Summary

Lifestyle adjustments, such as increasing dietary fiber and fluid intake, coupled with home remedies like warm sitz baths, are highly effective. For more persistent issues, medical interventions including topical medications, muscle relaxants, or biofeedback therapy may be necessary to address a tight or spasming sphincter muscle.

Key Points

Sitz baths offer fast relief: Soaking in warm water can quickly soothe and relax the anal sphincter, helping with conditions like hemorrhoids and fissures.
Dietary changes are foundational: High-fiber foods and adequate fluid intake are crucial for keeping stools soft and preventing anal sphincter strain.
GERD requires different strategies: For the lower esophageal sphincter, the goal is not relaxation but rather avoiding triggers like fatty foods, caffeine, and alcohol that cause improper relaxation.
Positioning aids bowel movements: Using a footstool to elevate your feet on the toilet can naturally relax the anal sphincter and pelvic floor.
Medical treatments are available: For chronic or severe conditions, a doctor may prescribe topical medications, Botox injections, or biofeedback therapy to help relax the sphincter.

Introduction to Sphincter Function and Discomfort

Sphincters are circular muscles that control the passage of substances through various parts of the body. When a sphincter, such as the anal or lower esophageal sphincter (LES), becomes too tight or goes into spasm, it can lead to significant discomfort and health issues. For the anal sphincter, problems can arise from hemorrhoids or fissures, while issues with the LES can cause acid reflux and gastroesophageal reflux disease (GERD). The key to resolving these conditions is often learning how to effectively relax the affected sphincter muscle.

At-Home Remedies for Anal Sphincter Relaxation

For many people, simple lifestyle adjustments and at-home treatments can provide substantial relief from a tense anal sphincter caused by constipation, fissures, or hemorrhoids. These methods are often the first line of defense.

Warm Sitz Baths

Soaking the perineal area in warm, shallow water is a proven method for relaxing the anal sphincter muscles and increasing blood flow to the area.

Use a sitz bath kit or a clean bathtub with 3–4 inches of warm water.
Soak for 15 to 20 minutes, two to three times per day, especially after bowel movements.
Avoid adding salts, oils, or other substances unless directed by a doctor, as they can sometimes cause irritation.
Gently pat the area dry with a clean towel afterward to prevent rubbing or scrubbing, which can cause further irritation.

Dietary and Hydration Changes

Preventing constipation is crucial for relaxing the anal sphincter. Straining during a bowel movement can exacerbate tightness and re-tear healing fissures.

Increase fiber intake: Aim for 25 to 35 grams of fiber per day from fruits, vegetables, whole grains, nuts, and legumes.
Stay hydrated: Drinking plenty of water keeps stools soft and easier to pass.
Consider stool softeners: Over-the-counter options can be used temporarily to soften stools, but consult a doctor first.

Proper Toilet Posture

Altering your position on the toilet can significantly reduce straining.

Prop your feet on a small footstool to raise your knees above your hips.
This squat-like position relaxes the pelvic muscles and straightens the rectum for a smoother bowel movement.

Medical and Therapeutic Options

When home remedies are not enough, healthcare professionals can offer more targeted treatments.

Biofeedback Therapy

Biofeedback is a therapeutic technique that teaches individuals to gain more control over bodily functions. A pelvic floor therapist can use biofeedback to help patients learn how to consciously relax their sphincter muscles.

A rectal probe provides visual or auditory feedback on muscle contractions.
Patients learn to correlate the feedback with the sensation of tightening and relaxing the muscles.

Medications

For persistent issues like chronic anal fissures, specific medications can be prescribed to relax the sphincter.

Nitroglycerin Ointment: This topical medication increases blood flow to the area and helps relax the sphincter. A potential side effect is headache.
Calcium Channel Blockers: Applied topically, these medications can relax the anal sphincter muscles and promote healing.
Botox Injections: Injections of botulinum toxin paralyze the sphincter muscle, reducing painful spasms and allowing the area to heal. Effects typically last for a few months.

Addressing the Lower Esophageal Sphincter (LES)

For those with GERD, relaxing the LES is not the goal, but rather addressing the factors that cause it to improperly relax. Treatments focus on reducing acid production and preventing reflux.

Dietary Adjustments for GERD

Avoid trigger foods: Common culprits include high-fat or fried foods, spicy meals, citrus fruits, tomatoes, caffeine, chocolate, and peppermint.
Eat smaller, more frequent meals: Large meals can put pressure on the LES.
Don't eat close to bedtime: Allow at least 2–3 hours between your last meal and lying down.

Lifestyle Changes for GERD

Maintain a healthy weight: Excess weight can increase abdominal pressure, pushing stomach acid upward.
Elevate the head of your bed: Use a wedge pillow to raise your upper body by 6-8 inches.
Quit smoking: Nicotine can weaken the LES.

Comparison of Sphincter Relaxation Methods


Method	Primary Target Sphincter	Action Mechanism	Application	Time to See Results
Sitz Baths	Anal	Warm water relaxes muscles and increases blood flow.	Home treatment; 15-20 min soak, multiple times daily.	Immediate relief; healing over weeks.
High-Fiber Diet	Anal	Softens stool to prevent straining.	Daily dietary habit.	Days to weeks for consistent bowel movements.
Biofeedback Therapy	Anal & Pelvic Floor	Teaches conscious muscle control.	Several sessions with a therapist.	Can take several sessions over a few weeks.
Topical Nitroglycerin	Anal	Vasodilator action relaxes muscles.	Topical ointment applied as directed.	Varies; potential side effects like headaches.
Dietary Changes (GERD)	Lower Esophageal	Avoids triggers that relax the LES.	Daily dietary habit.	Varies by individual and severity.
Elevating Bed Head	Lower Esophageal	Uses gravity to prevent reflux.	Ongoing practice while sleeping.	Immediate effect during sleep.

Conclusion

Whether you are dealing with anal discomfort or acid reflux, the approach to managing a tense sphincter varies depending on its location and the underlying cause. For issues concerning the anal sphincter, prioritizing soft stools through diet, staying hydrated, and using warm sitz baths are excellent starting points. For persistent conditions, medical intervention with specialized medications or biofeedback may be required. In the case of the lower esophageal sphincter, focusing on dietary and lifestyle changes to reduce acid reflux triggers is the most effective strategy. Always consult a healthcare professional for a proper diagnosis and treatment plan, especially for chronic or severe symptoms.

For more detailed information on lifestyle changes to manage GERD symptoms, you can visit the Davidson Gastroenterology site.

Frequently Asked Questions

Yes, stress can significantly affect muscle tension throughout the body, including the sphincters. Practices like deep breathing and meditation can help manage stress and promote overall muscle relaxation.

A sitz bath can provide immediate, temporary relief by soothing the perineal area and relaxing the anal sphincter muscles. For long-term healing, regular use is recommended over several weeks.

While no foods specifically constrict the anal sphincter, avoiding low-fiber, processed foods and those that cause constipation is best. Focus on a diet rich in high-fiber fruits, vegetables, and whole grains.

Biofeedback helps retrain the muscles and can lead to long-term improvements in muscle control. It is often a highly effective, lasting solution for many people, especially when combined with other lifestyle changes.

Yes, regular, moderate exercise promotes overall healthy bowel function and can indirectly help. However, high-impact exercise may worsen GERD symptoms, so low-impact activities like walking or yoga are often better.

For anal issues, the goal is often to physically relax a spasming muscle. For GERD, the goal is to avoid foods and habits that cause the lower esophageal sphincter to relax improperly, allowing acid to reflux.

Only use medicated creams, such as topical nitroglycerin or calcium channel blockers, if prescribed by a doctor for a specific condition like a chronic anal fissure. Over-the-counter creams with lidocaine can temporarily relieve pain.