Constipation

Constipation:

Constipation is very common in new mothers, especially if they have had a C-section, or an episiotomy.

Constipation may be a problem if you:

· Regularly have to strain with bowel movements

· Have hard or lumpy stools

· Feel you are not emptying completely

· Have less than three bowel movements per week

Homework:

· Increase fluid and fiber in your diet.

· Try to add gentle physical activity, such as walking, to your daily routine.

· Initially after childbirth, you may want to support the perineum (the area between your vagina and anus) with a clean pad or folded washcloth. Gentle pressure can help support stitches and allow you to relax your pelvic floor enough to enable a bowel movement.

· Use a good toileting technique: lean forward and rest your elbows on your thighs. Ideally, your knees should be higher than your hips – either raise your heels, or rest your feet on a small stool or bench. Don’t hold your breath when you are defecating! Try and make your waist wide and big, as if you have swallowed a balloon. Relax and soften around your anus. When you exhale, try and gently bear down, as if you are bulging out your anus. If you don’t succeed after 10 minutes, try again later.

**Special thank you to Herman and Wallace for information! And more importantly all my local rockstar pelvic PT/OT teammates! Sharon Winters