What You Need to Know About Pooping

Last Updated:

Woman running with bag

If you haven’t run to the bathroom in Target squeezing your butthole hoping you don’t poop your pants, can you even call yourself a mom?!? Kidding but seriously. If you have a hard time holding your poop in, whether it’s after childbirth or anytime, read the below tips.

Avoid dairy, spicy and greasy foods

If your poop is too soft it’s harder to hold in. Bananas, rice, toast and apples can all make your poop firm and easier to hold in while dairy, spicy foods and greasy foods can give you the runs.

Eat your fruits and veggies

Make sure your poop is not too hard. Constipation and not emptying well can cause leakage. Keep your poops soft by avoiding too much dairy and processed foods. Instead, add magnesium, fresh fruits and veggies, prunes and drink plenty of water.

Use a Squatty Potty

You have to empty the tank when you go. Put your feet up on the squatty potty and lean forward to help relax your pelvic floor muscles to empty completely.

Postpartum

Fair warning: your first postpartum poop you may feel like you’re pooping a baseball. Here’s how make it a little better.

  • Put your feet up on a stool (use a squatty potty) or if you’re in the bathroom at the hospital, use the garbage can on its side.

  • Lean forward onto your elbows. Doing so puts you in squatting position which helps relax your pelvic floor muscles, which helps get poop out easier.

  • Exhale like you are blowing out a birthday candle. This helps push poop out and helps prevent straining so you don’t blow out your vagina. Your perineum (area between the vagina and anal opening) will be weak after having a baby.

  • Put tissue paper down there as you gently breathe, bare down and exhale.

Work on your Pelvic Floor muscles

Your anal sphincter (aka butthole) is part of your pelvic floor muscles. These muscles can get weak with aging, pregnancy, chronic straining or a perineal injury during childbirth and may need to be strengthened. However, the pelvic floor muscles can be too tight or tense sometimes and kegels and strengthening can make it worse. In this case, they need to be relaxed first and then work on strengthening. A Pelvic Floor PT can help.

Work with a Pelvic Floor PT

We can guide you on dietary changes, proper pooping posture, and exercises that are right for you. Let us help… so you don’t have to ditch your cart (or your kids) in the clothing section of Target to race all the way to the bathroom in the front of the store to take a poo.

___________________________________________________________________________________________

Interested in more tips on how to prevent or overcome Pelvic Floor Problems?
Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.
___________________________________________________________________________________________

Some links may be affiliates. This means we may make a small commission if you make a purchase. The products we recommend on this website and in blog posts are always products we use ourselves or recommend to clients. Thank you for supporting us in our mission to revolutionize women’s healthcare.

Join The V-Hive

Online pelvic floor fitness programs from a board-certified Women’s Health Physical Therapist. Your first week is free.

Free Pelvic Floor Guides

Download these free guides for some simple, do-able, totally-not-weird tips to take better care of your down there.

You might also like…

Pediatric Pelvic Floor Therapy

Pediatric Pelvic Floor Therapy

Being a kid is tough, being a kid with pelvic floor dysfunction is even tougher. More common than you may realize, pelvic floor dysfunction affects approximately 1 in 7 school aged children. The good news is that pediatric pelvic floor therapy can help!   Firsthand...

read more
Painful Sex After a Hysterectomy?

Painful Sex After a Hysterectomy?

A hysterectomy can be life-changing, most often for the better. But for some people, a hysterectomy can do a number on one’s sex life. Fortunately, painful sex after a hysterectomy doesn’t have to be permanent. What’s a Hysterectomy? A hysterectomy is the surgical...

read more
Can Menstrual Cups Cause Prolapse?

Can Menstrual Cups Cause Prolapse?

Can Menstrual Cups Cause Pelvic Organ Prolapse? For many environmentally conscious folks—or simply financially conscious folks—menstrual cups have become a go-to period product. But some people are hesitant to use them because they’ve heard menstrual cups can cause or...

read more

Join the V-Hive waitlist!

Enter your name and email below and you'll be the first to know when our new membership launches.

You have Successfully Subscribed!

How to Take Great Care of Your Pelvic Floor

6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems

Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.

Thank you! Check your inbox.

How to Take Great Care of Your Pelvic Floor

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

5 Myths We’ve Been Told About Pregnant Bodies

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

4 Signs of Pelvic Floor Muscle Tension

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

How to Prepare Your Pelvic Floor & Core for Childbirth

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

6 Exercises To Strengthen Your Pelvic Floor and Core

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!