Bowel movements?!? Really?!? You want to talk about bowel movements?
Yes. Yes, I do.
This is one thing I certainly never expected or cared to research when I was having kids. I was just focused on gearing up to get the baby out - I didn’t think so much about after the fact! One would think that a bowel movement would be nothing in comparison to pushing out an 8 pound baby, no?!? Well…
Many women don’t anticipate this being an issue after delivery, especially if you’ve never had issues with constipation before. However, a multitude of factors can throw things off and leave you feeling all “backed-up”. Medications, prolonged sedentary positions and/or an altered diet are just a couple of potential culprits. Regardless of the reason(s), it makes for a less than ideal experience when the time comes to void those bowels. Your healthcare provider will most likely be asking you and keeping track of how this process is going. However, if you are having trouble in this department after giving birth, don’t be afraid to ask for help so they can set you up with a variety of resources like stool softeners and enemas to help move things along.
Here are some additional tips that you can do yourself should you find you’re in the situation of dreading bowel movements after giving birth. (These tips also work great for general constipation too).
- Relax - Way easier said than done especially if you’ve had any type of tearing, an episiotomy, a C-Section or are just dreading having to “push” one more time! Pelvic floor muscles relax and open much more easily when you are not stressing about it or anticipating pain. How do you relax the pelvic floor specifically? One way is to use your breathing - inhale and simultaneously visualize opening the anus. Sometimes it works well for people to visualize widening the SITs bones away from each other as you inhale (the “SITZ bones” are the two boney points you feel in your backside when sitting in a chair). This relaxing or opening should NOT feel like you are pushing downwards, it’s simply a reflexive response to the breath. If you’re having trouble getting this down, ask for some help from one of our amazing physiotherapists.
- Don’t clench your jaw - Also, if you’re having trouble relaxing the pelvic floor, check and make sure you aren’t clenching your teeth. Strangely enough, keeping this area relaxed can also help relax the pelvic floor.
- Knees higher than hips - Those fancy commodes are handy so you don’t have to squat down so low, but sitting high doesn’t do much for optimizing the position of the rectum when trying to void those bowels. Grab a stool or improvise with a garbage can (preferably empty!) tipped on its side. Place feet up on something secure so your knees are higher than your hips and legs are supported and relaxed. This can help align things more optimally for faecal evacuation.
- Position some more - Lean forward and rest elbows on your knees. This allows for further relaxation. Let the tailbone untuck slightly to allow for easier passage of stool pass this area.
- C-Section? Splint lower abdomen - If you’ve had a C-section, place a towel or your hands between thighs and lower abdomen for added support at the incision site. Try not to block your belly totally however as forward movement of the abdomen can further help the muscles surrounding the anus to relax. I know it’s going to feel like things will burst wide open if you strain too hard, but keep in mind that the surgeon stitches you up with the goal of keeping you closed. If they thought the forces generated by pooping were going to be a hazard, they would tell you not to poop for 6 weeks or something crazy like that until things are all healed up. Plus, after reading this article, you now have some strategies to minimize that horrible feeling of pain/pressure/pulling at the incision site! Ready for some more awkward suggestions?? I’m just warming up!
- “Moo”, “Grr”, “Hiss” or pretend to “Blow through a very small straw” - Ummm, WHAT?!??! If you didn’t already think I was crazy, I realize I just tipped the scale. Please, bear with me (no pun intended). Using your breath or vocalizations on the exhale can help modulate intra-abdominal pressure and act as an effective tool for assisting with a less strenuous bowel movement. It can help you avoid the Valsalva Maneuvre (breath holding) that can increase downward pressure on the pelvic floor and/or the outward pressure on the C-Section incision site (if you have one). Try all four sounds out - see which one feels like it opens the anus the most. Generally speaking, half of these vocalizations will feel like they make you tighten at the anus, and the other half will create an opening effect. However, which one is most effective will vary from person to person. When you find one that feels like it creates the greatest opening effect (eg. “Moo”), use that as your go-to vocalization when on the toilet. If you are having trouble finding one that works, make sure you try again using a low-pitched voice versus a high-pitched voice. In attempts to try and redeem myself, I’m going to throw in here that you don’t actually have to make the sound so they can hear you at the nurses’ station (although that would be entertaining). Simply causing that air movement with a whispered “Moo” can be just as helpful.
Strange tips, I know, but these simple things can make a huge difference in keeping that first bowel movement or two after delivery a much less torturous experience.
Jaclyn Seebach, PT ~ Certified Pelvic Health Physiotherapist