How to Get Relief from Constipation During Pregnancy

Constipation during pregnancy is a common concern.

If you’re pregnant and struggling with constipation, you’re certainly not alone.

In fact, constipation is one of the most common digestive complaints during pregnancy.

Yet despite how frequently it occurs, many women are surprised by how uncomfortable it can become.

Some describe feeling bloated all day.

Others feel constantly full.

Some dread going to the bathroom because bowel movements have become difficult, painful, or frustratingly incomplete.

As a physiotherapist,

I often meet pregnant women who have already tried drinking more water, eating more fruit, and increasing their fiber intake, yet they still feel stuck.

What many women don’t realize is that constipation during pregnancy is not always just a digestive issue.

Sometimes the pelvic floor plays a role too.

Sometimes breathing patterns contribute.

Sometimes the way you sit on the toilet matters.

And sometimes the problem is not a lack of effort but rather a combination of hormonal, mechanical, and muscular changes happening inside the body.

Understanding those factors can make constipation feel far less confusing and much more manageable.

Why Constipation Is So Common During Pregnancy

One of the first questions many women ask is:

“Why did this start after I became pregnant?”

The answer involves several changes occurring at the same time.

Pregnancy Hormones Slow Digestion

During pregnancy, the body produces higher levels of progesterone.

Progesterone helps support pregnancy, but it also relaxes smooth muscles throughout the body.

Unfortunately, the digestive tract is affected too.

When intestinal movement slows down, food and waste travel through the bowel more slowly.

The longer stool remains in the colon, the more water is absorbed.

This can lead to harder, drier stools that are more difficult to pass.

Research consistently identifies hormonal changes as one of the major contributors to pregnancy-related constipation. (Nader et al. 2024)

The Growing Uterus Creates Additional Pressure

As pregnancy progresses, the uterus gradually occupies more space within the abdomen.

This can alter the position of surrounding organs and influence bowel function.

While the baby is not directly “blocking” the bowel, the increasing pressure can affect comfort, digestion, and bowel habits.

Many women notice that constipation becomes more noticeable during the second and third trimesters.

Iron Supplements Can Contribute

Iron supplementation is commonly recommended during pregnancy.

While iron is important for maternal and fetal health, some women notice constipation shortly after beginning supplements.

If you suspect iron is contributing to your symptoms, speak with your healthcare provider before making any changes.

Different formulations may be available.

Iron supplementation is an important part of prenatal care for many women but may contribute to constipation in some cases. (Magan et al. 2012)

The Overlooked Pelvic Floor Connection

This is the part that many pregnancy constipation articles never discuss- The pelvic floor connection.

The pelvic floor plays an important role in bowel movements.

To empty your bowels comfortably, the pelvic floor must relax at the right time.

Most people think about pushing.

Very few think about relaxing.

Yet relaxation is often the more important part.

Imagine trying to open a door while simultaneously pushing it closed.

That is similar to what happens when pelvic floor muscles remain tense during a bowel movement.

The bowel may be trying to empty.

The muscles may be resisting.

This creates a frustrating situation where it feels like stool is present but difficult to pass.

For some women, increasing fiber alone does not solve the problem because the issue involves muscle coordination rather than stool consistency.

Why a Tight Pelvic Floor Can Make Constipation Worse

The pelvic floor is designed to support the bladder, bowel, and uterus.

It should contract when needed and relax when needed.

During pregnancy, these muscles often work harder than usual, resulting in tight pelvic floor.

For some women, they become overly active.

This can happen because of:

• Stress
• Pain
• Anxiety
• Previous pelvic floor dysfunction
• Habitual muscle clenching
• Protective muscle guarding

When pelvic floor muscles struggle to relax, bowel movements may become more difficult.

Women often describe:

• Straining
• A sensation of incomplete emptying
• Feeling blocked
• Repeated trips to the toilet

The bowel itself may not be the only issue.

The muscles involved in emptying may also require attention.

Signs Your Pelvic Floor May Be Contributing

Not every pregnant woman with constipation has pelvic floor dysfunction.

However, certain symptoms may suggest the pelvic floor deserves further investigation.

You Feel Like You Cannot Fully Empty

Many women describe:

“I know there is more there, but it won’t come out.”

This sensation can sometimes indicate difficulty coordinating the muscles involved in bowel emptying.

You Strain Frequently

Occasional straining happens.

Constant straining should not be considered normal.

Excessive straining places additional pressure on pelvic tissues and may contribute to other pelvic floor symptoms.

You Experience Pelvic Pressure

Some women notice heaviness or pressure during bowel movements.

This may be related to the interaction between bowel function and pelvic floor mechanics.

You Have Tailbone Pain

Tailbone discomfort sometimes accompanies pelvic floor tension.

Although not always connected, it can be a useful clue during assessment.

Why Pushing Harder Is Often the Wrong Solution

One of the most common mistakes I see is aggressive straining.

When a bowel movement feels difficult, the natural reaction is to push harder.

Unfortunately, this strategy often backfires.

Excessive straining may:

• Increase pelvic floor tension
• Irritate sensitive tissues
• Increase pelvic pressure
• Contribute to hemorrhoids
• Create frustration and anxiety around bowel movements

Instead of focusing solely on force, it is often more helpful to improve the conditions that allow the bowel to empty naturally.

This includes hydration, positioning, breathing, movement, and pelvic floor relaxation.

Safe Ways to Relieve Constipation During Pregnancy

Most women are looking for practical solutions rather than complicated explanations.

Fortunately, several strategies are considered safe and effective during pregnancy.

The goal is not to try everything at once.

The goal is to identify the habits that work best for your body.

Stay Consistently Hydrated

Most people know hydration matters.

What many people do not realize is that consistency matters more than occasional large amounts.

Drinking several glasses at night does not compensate for inadequate hydration throughout the day.

Water helps soften stool and supports normal bowel function.

A simple strategy is to keep a water bottle nearby and drink regularly rather than waiting until you feel thirsty.

Increase Fiber Gradually

Fiber can be incredibly helpful.

However, adding large amounts suddenly may increase bloating and discomfort.

Focus on gradual increases through foods such as:

• Oats
• Fruits
• Vegetables
• Beans
• Lentils
• Whole grains

The combination of fiber and adequate hydration is usually more effective than either strategy alone.

The Lesser-Known Role of Breakfast

This is a tip I frequently share with patients.

The digestive system tends to become more active after waking.

Eating breakfast can stimulate a natural reflex known as the gastrocolic reflex.

This encourages bowel activity.

Many women are so busy in the morning that they skip breakfast or rush out the door.

Creating time for breakfast and allowing yourself a few relaxed minutes afterward may help establish a more regular bowel routine.

What I Often Hear in Clinic

Many pregnant women arrive convinced they are doing something wrong.

They tell me:

“I eat healthy.”

“I drink water.”

“I walk every day.”

Yet they still feel constipated.

The important thing to understand is that pregnancy changes the rules.

What worked before pregnancy may not work during pregnancy.

Your body is adapting to hormonal changes, physical changes, and increased demands.

Sometimes a strategy that worked perfectly before now requires adjustment.

This is not a personal failure.

It is simply part of how pregnancy affects the body.

Why Constipation Should Not Be Ignored

Many women assume constipation is simply an inconvenience.

Sometimes it is.

Other times it can affect quality of life more than expected.

Persistent constipation may contribute to:

• Bloating
• Abdominal discomfort
• Reduced appetite
• Pelvic pressure
• Hemorrhoids
• Increased straining

Addressing constipation early is often easier than waiting until symptoms become severe.

The good news is that most women can improve bowel function through a combination of lifestyle adjustments, movement, hydration, and improved pelvic floor awareness.

Understanding what is contributing to your constipation is often the first step toward finding lasting relief.

Best Foods for Pregnancy Constipation

Many articles provide a long list of foods that supposedly cure constipation.

In reality, there is no single food that works for everyone.

The goal is to create a combination of hydration, fiber, and consistent eating habits that support healthy bowel function.

Fruits That May Help

Certain fruits contain both fiber and water, making them useful for many pregnant women.

Examples include:

• Pears
• Apples
• Kiwifruit
• Oranges
• Berries
• Prunes

Prunes receive a lot of attention because they contain sorbitol, a naturally occurring sugar alcohol that may help stimulate bowel movements.

Vegetables Matter Too

Vegetables contribute fiber while also providing important nutrients during pregnancy.

Good options include:

• Broccoli
• Carrots
• Sweet potatoes
• Spinach
• Green beans

Variety is often more helpful than focusing on one specific vegetable.

Whole Grains and Legumes

Foods such as:

• Oats
• Brown rice
• Whole-grain bread
• Lentils
• Chickpeas
• Beans

can help increase daily fiber intake.

The key is introducing them gradually to avoid excessive bloating.

How Movement Helps Your Bowels

One of the simplest and most overlooked constipation remedies is movement.

The bowel responds to movement.

When activity levels decrease, bowel function often slows as well.

This is one reason constipation sometimes worsens during periods of bed rest or reduced physical activity.

The good news is that intense exercise is not required.

Walking Is Often Enough

Walking encourages natural bowel movement by stimulating digestive activity.

For many pregnant women, regular walks are easier to maintain than structured exercise programs.

Even short walks after meals may help.

Regular physical activity is associated with improved bowel motility and may help reduce constipation symptoms. (Jiahe Cui et al. 2024)

Gentle Prenatal Exercise

Activities such as:

• Prenatal yoga
• Swimming
• Pregnancy-safe strength training
• Mobility exercises

can support overall health while also promoting bowel function.

Consistency matters more than intensity.

The Best Toilet Position for Easier Bowel Movements

This is one of the most practical tips in the entire article.

Many people try to push harder when they should be changing their position.

The body is designed to empty more efficiently when the hips are slightly flexed.

A small footstool under the feet can help create a more natural position.

Research suggests that a squatting-style position may facilitate easier bowel emptying by improving the anorectal angle. (Niloofar et al. 2025)

Why This Helps

Raising the knees slightly changes the angle between the rectum and anal canal.

This often allows stool to pass more easily.

Many women notice an immediate difference after making this simple adjustment.

It is inexpensive, safe, and easy to try.

Breathing Techniques That May Help

Most people never connect breathing with constipation.

However, breathing influences pressure within the abdomen and pelvis.

It also affects how the pelvic floor functions.

Avoid Holding Your Breath

When people strain, they often hold their breath.

This may increase pressure but does not always improve bowel emptying.

Instead, it can encourage excessive pelvic floor tension.

Try Gentle Exhalation

Many pelvic health physiotherapists teach women to gently exhale during bowel movements.

This may encourage relaxation rather than forceful straining.

The goal is not to push aggressively.

The goal is to allow the body to empty more naturally.

Relax the Jaw

This sounds unusual, but it can be surprisingly helpful.

Many women unconsciously clench their jaw when straining.

The jaw and pelvic floor often mirror each other in terms of tension.

A relaxed jaw may encourage a more relaxed pelvic floor.

Can Pelvic Floor Physiotherapy Help?

Many women are surprised to learn that physiotherapy can sometimes help constipation.

This is particularly true when pelvic floor dysfunction contributes to symptoms.

Physiotherapy is not appropriate for every case of constipation.

However, it may be useful when symptoms involve:

• Excessive straining
• Incomplete emptying
• Pelvic floor tension
• Pelvic pain
• Tailbone pain
• Difficulty coordinating bowel movements

Pelvic floor physiotherapy is commonly used to address defecatory dysfunction, pelvic floor muscle overactivity, and bowel emptying difficulties. (Cleveland Clinic)

What Happens During Assessment?

A pelvic health physiotherapist may evaluate:

• Breathing patterns
• Posture
• Movement habits
• Pelvic floor function
• Bowel habits
• Lifestyle factors

The goal is to identify barriers that may be making bowel movements more difficult.

Treatment May Include

Depending on individual findings, treatment may involve:

• Breathing retraining
• Relaxation strategies
• Pelvic floor education
• Movement recommendations
• Toilet positioning advice

Sometimes small changes produce meaningful improvements.

Common Mistakes Pregnant Women Make

When constipation becomes frustrating, it is understandable to try everything possible.

Unfortunately, some common habits may make symptoms worse.

Ignoring the Urge to Go

Modern life is busy.

Many women delay bowel movements because they are working, traveling, or caring for other children.

Repeatedly ignoring the urge can sometimes make constipation worse.

Relying Entirely on Supplements

Fiber supplements can be useful.

However, they work best when combined with adequate hydration and healthy lifestyle habits.

Straining Excessively

As discussed earlier, pushing harder is rarely the best solution.

Excessive straining may increase pressure on pelvic tissues.

Excessive straining may place additional stress on pelvic floor structures and contribute to pelvic floor dysfunction.

Making Too Many Changes at Once

Women often attempt:

• More water
• More fiber
• New supplements
• Different foods

all within a few days.

This can make it difficult to identify what is helping and what is not.

When Should You Speak With a Healthcare Professional?

Constipation is common during pregnancy.

However, some situations deserve medical attention.

Consider speaking with your healthcare provider if you experience:

• Severe abdominal pain
• Rectal bleeding
• Significant changes in bowel habits
• Persistent constipation despite treatment
• Unexplained weight loss
• Symptoms causing significant distress

It is always better to ask questions than to suffer in silence.

Constipation affects a significant percentage of pregnant women and is considered one of the most common gastrointestinal complaints during pregnancy. (Cleveland Clinic)

What I Tell My Patients

One of the most important things I tell pregnant women is that constipation is not a personal failure.

Many women feel embarrassed discussing bowel habits.

Others blame themselves.

Neither response is helpful.

Pregnancy creates profound changes throughout the body.

The digestive system adapts.

Hormones change.

The pelvic floor changes.

Daily routines change.

Sometimes constipation develops despite your best efforts.

The goal is not perfection.

The goal is progress.

Small improvements often add up over time.

A slightly easier bowel movement.

Less straining.

Reduced bloating.

More confidence using the bathroom.

These improvements matter.

A Lesser-Known Fact About Constipation and Pelvic Pressure

This is something many women never hear.

Constipation can sometimes contribute to feelings of pelvic heaviness and pressure.

When stool remains in the bowel for extended periods, it may increase pressure within the pelvis.

This does not mean constipation causes every pelvic floor symptom.

However, improving bowel habits may help reduce unnecessary strain on pelvic structures.

This is another reason why bowel health is an important part of pelvic health.

What About Stress?

Stress does not directly cause pregnancy constipation.

However, it can influence digestion.

Many women notice bowel changes during stressful periods.

Stress may affect:

• Eating habits
• Hydration
• Physical activity
• Sleep quality

All of these factors can indirectly influence bowel function.

This is why managing constipation often requires looking at the bigger picture rather than focusing on one solution.

Final Thoughts

Constipation during pregnancy is extremely common, but that does not mean you have to simply accept it.

For many women, relief comes from understanding the different factors involved.

Hormonal changes play a role.

The growing uterus plays a role.

Hydration, nutrition, movement, and stress all play a role.

And in some cases, the pelvic floor plays a role too.

The most effective approach is usually a combination of small, practical changes rather than searching for a single miracle solution.

Stay hydrated.

Move regularly.

Support your digestive system with fiber-rich foods.

Avoid excessive straining.

And if symptoms continue, do not hesitate to seek professional guidance.

Most importantly, remember that your body is adapting to an incredible process.

Constipation may be common during pregnancy, but with the right strategies, it often becomes much more manageable.

A comfortable pregnancy is not always about doing more.

Sometimes it is about understanding what your body needs and working with it rather than against it.

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Medical Disclaimer!

This article has been reviewed and written under the guidance of our Head Physiotherapist, Dr. Kruti Raj (PT, MUHS,CPT,CMPT). The information shared is intended for educational purposes only and should not be considered a substitute for personalized medical advice, diagnosis, or treatment.

Please consult us or any other qualified healthcare professional before beginning any exercise program, especially if you are experiencing pain, recovering from injury, or managing a medical condition.