Let’s talk about that all important and sometimes nerve wracking postnatal poo! We all have to do it! And most of us dread it, even if you haven’t had an episiotomy or tear it can still feel a bit tender and inflamed and lots of women fear putting any pressure down there for a little while. The thing is, postnatal constipation is very uncomfortable, so don’t hold it in! And the truth is, it’s never as bad as you think it will be!
Here are some tips to help.
1/ don’t rush! Allow yourself time and space to use the bathroom uninterrupted. If you try to rush you’ll strain and if you strain it’ll be sore. Allow yourself time to sit and let yourself relax, relaxed muscles let go better!
2/ keep your mouth and jaw relaxed. There is a neurological link up between your mouth and your sphincter muscles, if you are tight in your jaw, you’ll be tight in your sphincter muscles. Wiggle that jaw and relax your lips!
3/ sometimes supporting the perineum can help you to mentally relax the bottom. Use a clean wash cloth or maternity pad and hold it against the perineum, you will most likely feel the bottom and bowel relax immediately.
4/ using a foot stall and putting your feet flat up on it while you are on the loo so that your knees are higher than your hips is a better position for pooing, this mimics the squatting position and can help if you are constipated.
5/ if your bottom is sore or you have haemorrhoids, you can make a cooling pad using chamomile tea and a sanitary pad. Steep the tea for 20 mins, pour over some maternity pads and pop them in the fridge for a few hours to cool. After doing a poo or if haemorrhoids are sore, take a pad out of the fridge and sit on it for a soothing, cooling relief.
6/ remember to stay hydrated, you need to drink lots of water in the post natal period, this will help to stop constipation.
Better out than in we say!