Pregnancy Constipation: Practical Tips for Relief
Pregnancy constipation is one of the most common digestive concerns during pregnancy. If you are experiencing it, you are not alone. Many moms seeking pregnancy pelvic floor therapy report constipation, bloating, and difficulty with bowel movements.
At Inner Strength Pelvic Health and Wellness, we provide in-home pelvic floor therapy for pregnancy and postpartum in St. Cloud, MN and surrounding areas, helping address the root causes of pelvic floor and digestive dysfunction during pregnancy.
Why Constipation Happens During Pregnancy
Constipation during pregnancy is common due to:
Increased progesterone, which slows digestion
Changes in diet, cravings, and food aversions
Increased pressure from a growing uterus
Reduced space for normal intestinal movement
While common, constipation can often be improved with targeted strategies that support both the digestive system and pelvic floor function.
Optimize Positioning and Breathing for Easier Bowel Movements
Most people are never taught how to properly support bowel movements. Pelvic floor positioning and breathing mechanics can make a significant difference.
Elevate Your Feet: Place your feet on a small stool so your knees are slightly higher than your hips. This creates a more natural squatting position that supports pelvic floor relaxation, allowing stool to pass more easily. You can buy this by searching Amazon for a “pooping stool” or the common brand name “Squatty Potty.” A 7” stool is best for standard toilets, while a 9” stool is best for elevated toilets.
2. Focus on Relaxed Breathing
Avoid straining or holding your breath. Instead:
Relax your jaw, shoulders, and face
Take slow, deep breaths
Gently exhale while bearing down
A relaxed pelvic floor is more effective than forceful pushing and is often a key focus in in-home pelvic floor therapy during pregnancy.
3. Use the Gastrocolic Reflex to Support Bowel Movements
The gastrocolic reflex stimulates bowel activity after eating, especially in the morning.
To support this natural reflex:
Drink a warm beverage after waking
Eat breakfast within one hour of getting up
Allow time for an unhurried bathroom routine
Working with your body’s natural rhythms can improve regularity.
4. Hydration for Pregnancy Constipation Relief
Adequate hydration is essential for healthy stool consistency.
The American College of Obstetricians and Gynecologists (ACOG) recommends approximately 64–96 ounces of fluids per day during pregnancy, depending on individual needs.
Simple hydration strategies:
Sip water consistently throughout the day
Add fruit, cucumber, or mint for flavor
Drink water with meals and snacks
Hydration is also essential for postpartum pelvic floor recovery and tissue healing as well as supporting lactation.
5. Increase Fiber Gradually
Fiber supports healthy bowel movements by adding bulk to stool. ACOG recommends 25–30 grams per day during pregnancy.
Most people have no idea how much fiber they are eating. Start by assessing intake: Track your usual meals for a few days to estimate fiber intake.
Increase slowly: Increase fiber by about 5 grams per week to reduce bloating and discomfort. Also try to spread your fiber intake out throughout the day. If you have most of your fiber at one time, you might feel like you have a brick in your bowels.
Always pair fiber with adequate hydration to prevent worsening constipation.
6. Movement Supports Digestion
Movement helps stimulate intestinal activity and improve bowel regularity.
Movement is incorporated into pregnancy and postpartum pelvic floor therapy to support digestion and pelvic health, as well as improve the coordination of your core and pelvic floor. Navigating the changes in your body, pelvic and low back pain, fatigue, and the conflicting information on exercise during pregnancy that bombards us online can make finding an exercise routine difficult. Pelvic floor therapy during pregnancy can be helpful in tailoring a movement routine to you to not only help support your bowels, but also improve the coordination of your core and pelvic floor and prepare for birth.
How Pelvic Floor Therapy Can Help Constipation in Pregnancy:
Constipation is not always a digestive issue—it is often related to pelvic floor function.
During pregnancy, the pelvic floor may become:
Tight or overactive
Poorly coordinated
Difficult to relax during bowel movements
This can lead to straining, incomplete emptying, and discomfort.
At Inner Strength Pelvic Health and Wellness, our in-home pelvic floor therapy in the greater St. Cloud, MN addresses:
Pelvic floor coordination and relaxation
Breathing and pressure management
Toileting mechanics and positioning
Core and posture alignment
Muscle tension contributing to constipation
Improving daily habits around movement, fiber intake, and hydration
If you are pregnant or postpartum and struggling with constipation, pelvic pain, or bowel dysfunction, you do not have to struggle alone.
Inner Strength Pelvic Health and Wellness provides expert in-home pelvic floor therapy for pregnancy and postpartum recovery in the greater St. Cloud, MN area, helping you feel more comfortable, supported, and confident throughout your journey.
