The Lowdown Down Low: The dreaded Postpartum Poop

The First Poop.

We all know what I'm talking about right? That first poop after you give birth. It's terrifying. It's horrifying. It makes you sweaty with fear and dread that you are going to poop out your insides or rip open every stitch they just put in you. Or was this just me??

Maybe that was a little too much information for you but I'm just being honest. I'm pretty sure I was more traumatized by the idea of pooping after I delivered my first baby than I was from the actual delivery. I was so scared, in fact, that I had the nurse come in multiple times and talk me off the ledge over it. She didn't actually come into the bathroom with me while I did it or anything, but she had to give me some pep talks. And all the stool softener.

Reality was not as scary as my imagination. I took the stool softeners they gave me and tried to go as soon as I had the urge. I think I was still taking Tylenol so it didn't hurt that much, but the anticipation was rough.

Had I been a practicing Pelvic Health PT back in the day, I would have been on my game and been psyched about my first poop. However, I knew nothing. If you aren't sure what exactly that is, click here for more info.

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My friend and I are both really into pelvic health and
have taught some fun yoga workshops about digestive health.
We are also very good at pooping now. Just saying.

Here's what pooping should be like:

No pain with pooping
Soft but fully formed easy to pass stool
No straining or "bracing" needed
Pooping between 3 times a day to 3 times a week (basically enough so that you don't feel icky in your belly but not so much that it's consuming your day)

Here are some tips on how to make that first poop less scary for you than it was for me:

Stay hydrated: Stay on top of your water intake (you'll be doing that anyway if you choose to breastfeed). Hydration is key to helping your poops move properly and be solid. Soft but solid is ideal!!
Take the stool softeners: If you are able, take the pills y'all. It helps soften your stool to make it easier to pass and therefore less painful.
Practice your breathing: If you follow me at all on Facebook or Instagram you'll know I'm big on breathing. Breathing deeply using your diaphragm is key to pelvic floor health. Breathing in the bed after you deliver will help relax your nervous system. This will then relax your muscles. Your pelvic floor is made of muscles. See how it works? So breathe. In the bed, while sitting up on the edge of the bed, and especially while on the toilet. Just slow down, close your eyes, and take some good belly breaths to relax the pelvic floor.
Exhale, huff, blow out the candles: If you're confused, let me put it this way - don't strain! Straining on the toilet can make things like prolapse, diastasis recti (abdominal separation), pain, or swelling worse. You can avoid this by making sure you are breathing instead of holding your breath on the toilet. Imagine blowing out candles across the hospital room or make "huff" sounds with your mouth. That will help increase the pressure in your belly while also avoiding the strain.
Use a trashcan: Again, that sounds confusing. Have you heard of the squatty potty? Well, most hospitals don't have one in the room which means you have to get creative. Take the trashcan in the bathroom and turn it on its side, then put your feet on top of it. You've just made a squatty potty for free!

There is science behind this. In a nutshell, it helps relax your pelvic floor muscles so your rectum is nice and straight. Stool can just head straight on out this way instead of having to move around a curve. It's much easier. Trust me. Here's a video if you want a visual. Don't worry I'm not actually pooping in the video I swear.
Go when you feel it: When you feel the urge, go. Don't hold your poop. I know how it is with a newborn, I do, but holding your poop only confuses your sphincters and your brain and it makes it harder to go the next time. Plus, the longer it sits in there the more water gets absorbed and the harder your stool gets. Not ideal. Often you'll be most likely to poop after your first meal of the day so have breakfast, a glass of lemon water, and then try and poop!

Every body is different. As in, your body is different from my body and my body is different from my BFF's body. Every birth is different. Every postpartum experience is different. I know these tips won't work for everyone. Then again, not everyone is terrified of the first poop. But if you are, be mindful of these things to minimize discomfort. Better yet, see a Pelvic PT before you give birth. And then after you give birth. Go here to find one near you or come check out my website here for more information about Pelvic Health in Fayetteville, NC!