First Postpartum Poop: What to Expect & How to Make It Easier

Ah, the first postpartum poop—something few people talk about but every new mama experiences. Whether you’ve delivered vaginally or via C-section, the thought of your first bowel movement after birth can feel…overwhelming.

But don’t worry, mama—we’ve got you covered. Because when it comes to postpartum poops, it’s better to know your sh!t than fear it.

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When does the first postpartum poop happen?

Typically, you’ll have your first poop within 2–5 days after delivery. This timing can vary depending on your birth experience, diet, hydration, and whether you received any pain medications that might slow things down.

After a vaginal birth

You might feel sore, swollen, or just plain nervous—especially if you had stitches or a tear. Even if everything feels fine, the muscles involved in pooping have been through a lot. That’s totally normal.

After a C-section

Recovery after a C-section includes abdominal healing, so straining can be more uncomfortable. Plus, the anesthesia and pain meds can contribute to constipation.

Why is it so scary?

You’re not alone if the thought of pooping after birth fills you with dread. Here’s why:

• Physical factors: Soreness, stitches, or a healing incision can make the idea of pushing terrifying
• Mental factors: There’s fear of tearing something or triggering pain
• Other reasons: You’re navigating fatigue, new routines, and maybe even holding in your poop because you’re scared of what might happen

What Does It Feel Like?

Let’s be real: for many mamas, the idea of the first postpartum poop can be scarier than labor itself. But the truth? It’s usually not as bad as you imagine. That said, the actual sensation can vary a lot depending on your birth experience, your body, and how prepared your digestive system is. 

Some moms breeze through it without a second thought. Others feel a mix of pressure, tightness, discomfort and even a little fear. 

The good news? Once that first one’s out of the way, each one progressively gets easier.

How to poop postpartum: tips that help

We get it—pooping after birth can feel intimidating. But with the right techniques, you can make it a lot easier on your body (and your mind). Here are some tried-and-true tips to help that first BM go as smoothly as possible:

• Breathe and relax: Sounds simple, but our breath is a powerful tool. Tension—especially in your pelvic floor—can make pooping harder than it needs to be. Instead of holding your breath and pushing hard, take slow, deep belly breaths. Inhale through your nose, exhale through your mouth, and try to stay relaxed
• Use proper posture: Your toilet posture can make a huge difference. Try elevating your feet on a small stool (squatty potty anyone?) or even a stack of books to mimic a squat position. This straightens your rectum and reduces strain. Lean forward slightly with your elbows resting on your knees, and keep your spine long and relaxed. This is the magic combo that helps gravity work with you, not against you
• Stool softeners are your friend: Many providers recommend a stool softener after birth, especially if you’ve had tearing, stitches, or a C-section. These help your poop stay soft and pass more easily—no straining required. Just make sure to check with your healthcare provider before taking any new medication or supplement 
• Don’t ignore the urge: It might feel scary, but if you feel the urge to go—go. Holding it in can lead to constipation and make things worse. Trust your body, and give yourself plenty of time and privacy. If you’re nervous, run some warm water, light a candle, or try some calming music to set a more relaxing mood in the bathroom

Preventing postpartum constipation

Constipation is incredibly common after giving birth. Your body is adjusting to major changes, and with the added effects of pain meds, iron supplements, hormonal shifts, and disrupted routines, your digestive system might feel a bit sluggish. 

But with the right care and prep you can keep things moving naturally. Here’s how to stay regular and prevent postpartum constipation:

• Hydrate: Your body needs extra fluids right now—especially if you’re breastfeeding. Aim for at least 8–10 cups of water a day (and more if you're nursing). Staying well-hydrated helps soften stool and keeps everything flowing smoothly
  
  • Pro tip: Keep a water bottle by your nursing station or bed so sipping becomes second nature

• Fiber: Fiber is your digestive system’s best friend. Focus on whole foods like fresh fruit, leafy green vegetables, whole grains, and legumes, fiber packed smoothies

• Get moving: Don’t overdo it! Even light activity, like walking around the house or doing some postpartum-safe stretches, can help stimulate your bowels. Movement encourages circulation and keeps your digestive system active. As you feel ready, take short strolls or do gentle pelvic floor exercises to support overall recovery

• Stool softeners: Again, stool softeners are your friend. Try adding a daily Colace to your routine. You can even start this before you deliver your little one

Bonus Tip: Don’t rush! Make time for bathroom breaks without pressure or distractions. Just like everything else in postpartum life, giving yourself patience and grace goes a long way.

Can a sitz bath help?

Yes, and it’s a surprisingly effective tool for both comfort and function. A sitz bath is a shallow, warm soak that focuses on your perineal area (the space between your vagina and anus). It’s commonly used to soothe soreness, reduce swelling, and support healing after childbirth—but it can also help make pooping easier.

Here’s why: warm water helps relax the muscles in your pelvic floor and anal region, which can reduce the tension that often makes that first poop feel scary or difficult. It also increases blood flow to the area, which can aid healing and provide some much-needed relief if you’re feeling sore, tender, or dealing with hemorrhoids.

You can use a sitz bath before attempting a bowel movement to help ease anxiety and loosen things up, or afterward to soothe any discomfort. Some moms find it helpful to make it part of their daily postpartum care routine.

You can use a sitz bath kit that fits over your toilet or simply sit in a few inches of warm water in a clean bathtub. Just make sure the water isn’t too hot, and pat the area dry gently after soaking.

When to worry

If you haven’t pooped within a few days postpartum—or if you’re in significant pain, straining a lot, or see blood—don’t wait. Reach out to your provider. They’re there to help, no matter how “small” the concern may seem.

Flush those fears away

The first postpartum poop might feel like a big, scary unknown—but it doesn’t have to be. With a little preparation, patience, and self-compassion, you can take this step with confidence.

Remember, your body just did something incredible, and it’s built to recover. Whether it’s your first poop or your first walk around the room, every win matters in the postpartum journey. So take a deep breath, trust your body, and flush those fears away—because you’ve got this, mama.