You’ve made it through labor. You’re staring adoringly at your new baby, basking in that newborn bubble. And then it hits you… you have to go to the bathroom.
Here’s the thing: nobody warns you about this part, yet every postpartum person goes through it. The anxiety is real, the hesitation is real, and it feels like the last thing your body needs right now is more pressure (pun intended).
When you strain on the toilet, you are pushing into your pelvic floor and abdomen—the exact same muscles that just did the hardest work of their lives. You’ve done enough pushing already!
You don’t have to just white-knuckle your way through it. Here’s some help!
Getting things moving smoothly starts before you actually sit down. Dietary and lifestyle measures are your first line of defense!
Aim for Fiber: Think fruits, vegetables, whole grains, and legumes.
Hydrate Like It’s Your Job: Here is a crucial piece of info nobody tells you: when you are nursing or pumping, you are constantly losing fluid. That dehydration can dry out your stool, leading to constipation, which leads to straining, which can lead to more problems. Drink more water than you think you need!
Keep Moving (Gently): No need to hit the gym, a gentle stroll around the house or light twisting stretches help stimulate your digestion.
Go when you gotta: Try not to ignore the urge to poop. That urge means that your body is ready for a bowel movement, take advantage!
Change the physical angle of your body to make it anatomically easier to let go.
Pro-Tip: Elevate your feet. Using a Squatty Potty, a kids' step stool, yoga blocks, or even a stack of sturdy books completely changes the anatomical angle of your rectum. It’s not a gimmick—it’s pure physics.
The Ideal Setup:
1. Place your feet hip-width apart on a stool so your knees are higher than your hips.
2. Lean forward slightly and rest your elbows on your knees.
3. Allow the gentle pressure of your thighs against your lower belly to do the work for you.*If this is uncomfortable, try placing a small pillow between your thighs and your belly to brace and cushion the area.
Your instinct might be to push and get it over with, but let’s give your pelvic floor a break.
Breathe and Relax: Focus on deep breaths, and with every exhale, actively visualize your pelvic floor muscles softening and opening.
Don't Rush: Rushing leads to pushing. Try to give yourself permission to take a full 3 to 5 minutes. If available, don't be afraid to ask your partner to hold the baby while you handle business.
Help Things Along: If you need a little gentle pressure to encourage things along, try exhaling through pursed lips (like blowing out candles) or gently blowing into a closed fist. This creates safe abdominal pressure without straining your pelvic floor.
If you are dealing with hemorrhoids, you are not alone. In fact, 30% to 40% of birthing parents experience them. The steps above are still your golden rules for managing them but don't hesitate to layer in extra help. Consider reaching out to your healthcare provider and asking about using a stool softener.
Additionally, some postpartum pain medications—especially opioids—are notoriously constipating. If you are taking them, staying ahead of the game with stool softeners and hydration can help.
The Bottom Line: Give yourself grace and ask for support where you need it. A pelvic floor physical therapist can give you a personalized plan that goes well beyond the basics. At Kins, you can see a licensed PT virtually, from home, within 48 hours, covered by insurance.
You don't have to figure this out alone. Check your eligibility →
Sources:
BMJ Prevention, Nutrition and Health
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