What Constipation Means After Birth
Constipation is not just "not going every day." It can show up in two ways:
Three or fewer bowel movements in a week
Daily bowel movements that are dry, hard, or difficult to pass
If you have to push or strain when relieving yourself, that counts as constipation too.
When stool gets backed up, it puts extra pressure on your pelvic floor. After pregnancy and birth, your pelvic floor is already tired and trying to heal. Extra pressure makes everything work harder and can increase:
Leaking
Heaviness or bulging
Pelvic, back, or hip pain
A tight, stuck feeling in the pelvis
Ignoring constipation can also lead to chronic pelvic floor tension, which makes everything feel harder. So while constipation is common, it is still important to take care of it.
How Soon Should Your First Bowel Movement Take Place After Birth?
Most women have their first bowel movement three to four days after birth. Some go sooner, some later.
If you are on the later side or feel anxious about that first bowel movement, start supporting your digestion right away. Early steps make a big difference.
Three Simple Steps for Easier Bowel Movements
Drink Enough Water (Electrolytes Help Too)
Your body needs a lot of water right now, especially if you are breastfeeding. If you are not drinking enough water, your body pulls water from your stool, making it dry and harder to pass.
You need an extra liter to a liter and a half of fluid a day to support milk production. Without it, constipation becomes much more likely.
Tips that help right away:
- Sip water throughout the day
- Add electrolytes so your body absorbs water better
- Choose foods with magnesium, which helps you poop more easily
Magnesium rich foods:
- Salmon
- Yogurt
- Avocados
- Black beans
- Brown rice
- Spinach
- Kale
- Swiss chard
Leafy greens, beans, and whole grains also give you helpful fiber.
Eat Enough Fiber (Add Slowly)
Most moms do not get the recommended 25 grams of fiber per day.
Fiber keeps stool soft and easier to pass, but adding too much at once can cause gas or bloating.
Easy fiber foods to add:
- Chia seeds
- Almonds
- Pumpkin seeds
- Black beans
- Brown rice
- Leafy greens.
Roasted nuts and seeds are easier to digest.
You do not need to count calories. Just try to eat enough throughout the day, especially if you are breastfeeding. Your hunger cues are very helpful during postpartum.
Move Your Body Gently
When we stay still, our digestion slows down. Gentle movement helps wake up your gut and moves things along.
Walking is the best place to start. Yes, even after a C section.
You do not need long walks. Think short, frequent laps around your home.
Here is a simple guide:
- End of week 1: about 5 minutes at a time
- End of week 2: about 10 minutes
- By week 6: around 30 minutes if it feels good
If bleeding increases or symptoms flare, rest flat for a few minutes. Let your body guide you.
Other gentle movements:
- Pelvic tilts
- Heel slides
- Light stretching
Small, intentional movement creates circulation and relaxes the muscles around your pelvis and abdomen. These help you feel less stiff and support your digestion.
How to Poop Without Straining or Pain
Your position on the toilet matters more than you think.
1Step 1: Raise Your Knees
Your knees should be higher than your hips. This will make your colon open up and your pelvic floor can relax.
Use a Squatty Potty or any small stool.
Add these cues:
- Feet at least hip width apart
- Lean forward a little
- Keep your jaw and throat relaxed
2Step 2: Support Stitches or Tender Tissue
If you have stitches, a sore perineum, or a C section incision, adding a little support helps a lot.
- For C section: place your hands or arms gently over your incision for light pressure
- For Perineal stitches: use a clean pad or tissues and support the area with your hand
Most moms benefit from bracing for at least the first two weeks, sometimes up to six.
3Step 3: Breathe Instead of Pushing
Avoid holding your breath or bearing down. Instead, use a slow, gentle exhale.
Try thinking of blowing bubbles or blowing on a pinwheel.
- Breathe in.
- Slow, soft breath out.
- Let your pelvic floor relax on the exhale.
This helps the stool pass without strain or pressure on healing tissues.
Important Early Hygiene Tips
For the first two weeks, avoid wiping. The tissues are healing and very sensitive. Wiping can increase irritation.
What to do:
- Use your peri bottle to rinse, then gently pat dry.
- If you have stitches and still feel sore, keep using the bottle. There is no rush.
Should You Use Stool Softeners?
If you had a C section, you were likely given stool softeners in the hospital.
Keep taking them for at least the first two weeks.
They are also helpful after vaginal birth, especially if you feel nervous about that first poop.
If you try to stop them and become constipated right away, that is a sign your pelvic floor may be tight or struggling to relax. That is a good time to see a pelvic floor physical therapist for personalized support.
A Gentle Next Step for Your Healing
If constipation, heaviness, or discomfort are making you feel stressed or unsure, you are not alone. These symptoms are common, and with the right tools, they usually improve and heal quickly.
For simple steps to support your healing in the early weeks, download my free guide Take Care Down There. It will help you feel more confident, supported, and connected to your body during these early weeks.
You deserve healing that feels calm and steady, not rushed or overwhelming.
"Hold yourself with the same tenderness you give your baby. You deserve it too."
FAQ
1How long does postpartum constipation usually last?
Most moms feel better within a week or two, especially when staying hydrated, adding gentle movement, and using good bathroom positioning.
2Is it normal to feel scared to have a bowel movement after birth?
Yes, completely. Soreness, stitches, or pressure can make you tense up. Using a stool, supporting tender areas, and breathing through it usually helps a lot.
3Do I need a Squatty Potty, or will any stool work?
Any small stool works well. The goal is simply to raise your knees higher than your hips to help the pelvic floor relax.
4Can I walk right away, even after a C section?
Yes, short gentle walks are safe and encouraged. They help your digestion, circulation, and overall recovery.
5How do I know if I need a stool softener?
If you feel nervous, have stitches, or your stool is dry or hard, a stool softener can help. If you try to stop using it and get backed up again, reach out to a pelvic floor PT.
6When should I talk to a pelvic floor therapist?
If you are straining, feeling pressure or heaviness, or struggling with constipation that keeps coming back, a pelvic floor PT can help you relax the muscles and support smoother bowel movements.