After the birth of my first baby, I didn’t have any kind of strategy when it came to postpartum nourishment. I figured I’d just eat and drink what I normally did. Maybe a bit more than usual since I was breastfeeding. Knowing what I know now, this was not a great plan. But on top of that, my baby had health issues that brought him to the NICU and me to pure survival mode. I was sustained by trail mix smuggled in to the hospital room and coffee.
Once we were home, my mom had to leave town and my husband was back at work. Many days, I’d stay in bed with my baby until I was desperately hungry, then come downstairs to make a cup of coffee and eat whatever I could put together the quickest. From the very start, I was lacking in both quantity and consistency.
Which led to, truly, one of the most miserable experiences of my life. Going to the bathroom was more stress and pain inducing than birth itself. I learned my lesson and was WAY more prepared for my second and third pregnancies and births.
Constipation & Hemorrhoids in Pregnancy and Postpartum
There are so many reasons why constipation and hemorrhoids are likely to occur in pregnancy and the postpartum period:
dehydration (not consuming enough and/or increased needs from breastfeeding)
hormonal shifts
pelvic floor changes
worry or fear about pooping after childbirth
discomfort from hemorrhoids or sutures
stress
iron supplementation
lack of fiber
pain medicine
abdominal discomfort from surgery
Be Proactive
Constipation is not a sudden onset condition. It often happens gradually, and getting things moving well again can take some time. Preparation is your friend here. During pregnancy, in the hospital bag, ready to go in your postpartum nest. Educate yourself AND anyone who will be able to support you about how important this is.
What Helps
Being diligent about eating and drinking enough. Ideally, your support team is partnering with you on this and they understand how critical consistent eating and drinking is
Rest & stress reduction
Easy to digest, fibrous foods
Magnesium citrate and/or fiber supplements (be sure to hydrate even more if you're using psyllium husk
Deep breath in, slow exhale and “opening” instead of aggressive pushing with a held breath
Squatty Potty for ideal positioning on the toilet
Topical applications for general comfort down there (Rhoid Balm & Perineal Spray). I recommend applying a generous amount of the balm before going to the bathroom postpartum to make things more comfortable.
Using water wipes and a peri bottle to reduce friction and make wiping more comfortable. The dream would be a bidet with temperature control...
Gentle movement
Abdominal massage
Warm Postpartum Sitz Bath Herbs and Magnesium Bath Flakes Baths
And remember
It’s not just about that first poop after birth.
Hopefully you’ve stayed hydrated, have practiced the best breath for bowel movements, started a stool softener immediately after birth, are eating easy to digest, fibrous foods, have a squatty potty, and are confidently prepared for your first trip to the bathroom after birth.
That is great! But do not mistake early success for being out of the woods. Postpartum constipation can last 12 weeks to 12 months, depending on your circumstances. It’s not recommended to use stool softeners long term, so make sure you’ve got plans in place to give your body the rest and nourishment it needs to keep things moving.
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