05/29/2026
What you need to know about p**ping during pregnancy & postpartum
(from a physical therapist who specializes in birth & pelvic floor)
Constipation is EXTREMELY common, but it’s not something you should just “deal with”
Hormones, pressure from the growing uterus, iron supplements, dehydration, stress, and pelvic floor tension all play a role.
DO NOT STRAIN (please?)
Repeated straining increases pressure on the pelvic floor and can contribute to hemorrhoids, prolapse symptoms, pain, and difficulty healing postpartum. You don’t want this🙅♀️
Your pelvic floor HAS to relax...to p**p
A lot of people think only about strengthening, but bowel movements require coordination and release.
Breathing changes everything
Holding your breath or pushing hard creates downward pressure. Proper breathing mechanics help your pelvic floor and abdominal system work together.
Position matters
Elevating your feet (like with a small stool or Squatty Potty), leaning forward slightly, and relaxing your jaw can make bowel movements easier and less straining.
Hydration + fiber help, but they’re not *always* the whole answer
Sometimes the issue is muscular tension, nervous system stress, or fear around pain after birth.
Yep, your nervous system affects your bowels, too.
Stress and a constantly activated nervous system can slow digestion and make your body more guarded.
If you’re avoiding going because you’re scared it will hurt...just know, we’ve ALL been there.
You are NOT dramatic.
Wanna talk about this super fun subject (and more, I promise😅), we’re hosting Birth Prep, But Better, a class locally in-person in the Portland, OR, area that actually prepares you for what birth (yep, even the toughest situations) and early postpartum can feel like.
🗓 May 30 | 9am–12pm (tomorrow!!)
📍 New Mom School
4500 Kruse Way #170,
Lake Oswego, OR 97035
If you want to walk into birth feeling informed, supported, and steady, DM us to drop in!!
