Healthy Bowel & Bladder Habits

Remember

- This is the "fourth trimester!"

- Pregnancy and childbirth takes an enormous toll on your body.

Consider the postnatal period a rehabilitation process from the inside out. You need to lay good foundations to achieve your long term goals.

Purpose

To know what is 'normal' to you, and being aware of any changes you notice that can be discussed with me at your 4 - week review

Women's Health Physiotherapy Advice

Congratulations on the birth of your baby! Following a vaginal and Caesarian delivery, the tissue around your perineum and lower abdomen can take up to 6 weeks to heal. Constipation, bloating and straining can place greater pressure on these healing tissues.

Health Bladder Habits

• Drink 1.5 - 2 litres of fluid per day (mostly water). Caffeinated drinks will cause you to go to the toilet more frequently
• It is normal to wee 4 -6 times during the day. Whilst you are waking to attend to your baby you may wee overnight. Once you start to sleep through the night, you shouldn’t need to get up to use the toilet
• Don’t ignore the urge to use your bladder.
• Take your time to empty completely. Don’t strain. Use the toilet position as described below.
• If you don’t feel that your bladder normally and/or you experience bladder pain consult your doctor or women’s health physiotherapist
• If you are experiencing urinary leakage, urgency, pain or incomplete emptying consult your doctor and pelvic floor physiotherapist.
• Eat a diet high in fibre (fruit, vegetables and wholegrains) to soften your bowels.
• Do gentle regular exercise to promote healthy bowel habits

Healthy Bowel Habits

• Drink 1.5 - 2 litres of fluid per day (mostly water). Caffeinated drinks will cause you to go to the toilet more frequently
• It is normal to open your bowels once per day - once every 3 days. It is important you have a regular bowel pattern.
• Most people feel this urge first thing in the morning, after a meal or a hot drink, which stimulates bowel movements.
• Do not ignore the urge to open your bowels, if you delay, it will be harder to go
• Your poo should be type 3 or 4 (as per the Bristol Stool Chart).
• You should not strain to open your bowels
• Eat a diet high in fibre (fruit, vegetables and wholegrains) to soften your bowels.
• Do gentle regular exercise to promote healthy bowel habits
• If you are having issues with bowel urgency, pain when opening your bowels, unable to hold onto your wind or faecal incontinence speak to your doctor and pelvic floor physiotherapist

Aim for a type 3 or 4 bowel motion. It should be easy to pass (no straining required).

Use a foot stool so your knees are higher than your hips

Sit leaning forward with your feet apart and forearms on your knees

Relax your tummy

Do NOT hold your breath-Sigh deeply or make a hissing sound to prevent you from holding your breath

Further Info

Read the following handouts in your link: - DRAM Recovery Back & Pelvic Care After Birth - Pelvic Floor Exercises - Improving Your Recovery After Birth - Returning to Exercise After Birth - Returning to Intimacy After Birth

Disclaimer

Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest hospital Emergency Department.

Remember your 4-6 week review with your physiotherapist to assess & monitor your

Pelvic floor recovery C – section incision Exercises to close the abdominal separation Returning to exercise after birth .