How do people with pelvic floor tightness poop?

My pelvic floor has got significantly tighter recently, I think due to my drop of estrogen around my luteal phase.

I've had fairly bad constipation for the past couple of years, which I think has also been a huge factor. But recently I was told you're not supposed to push too hard when you poop.

I don't understand how people don't push?

I learnt from my pelvic physiotherapist the "moo and poo" and she taught me breathing exercises for when I go to the toilet. But I can feel the poop storing up inside of me, and if I don't push quite hard - it won't come out? And then it causes even more discomfort..

What do people suggest for this? And how do you know if you're straining too much? Am I supposed to wait around in discomfort feeling poop inside of me until it's easier to push out? So horrible!

I increased fiber into my diet massively a few years ago also, and in the beginning it was better but over time I went back to my rabbit poops.

Please help thank youuuu 🐰🐇💩🙏