Constipation during pregnancy

Pregnancy is a beautiful journey filled with excitement and anticipation. However, along with the joys, it can also bring some discomfort. One common issue that many pregnant women face is constipation. Nearly 50% of pregnant women are estimated to experience constipation at some point during their pregnancy. In this blog, we will explore the causes of constipation during pregnancy, its effects on the body, and most importantly, effective tips and remedies to alleviate this common issue.

Constipation can lead to several uncomfortable symptoms, including:

1. Straining during bowel movements, which is common with constipation, can cause damage to the pudendal nerve and the supporting muscles of the pelvic organs.

2. Hard and dry stools.

3. Bloating and abdominal discomfort.

4. The feeling of incomplete evacuation.

5. Hemorrhoids (swollen blood vessels around the rectum).

   Understanding the causes

Constipation occurs when bowel movements become infrequent or difficult to pass. During pregnancy, several factors contribute to constipation:

1. Hormonal Changes: The surge in pregnancy hormones, particularly progesterone, can slow down the intestinal muscles' movement, resulting in slower digestion and increased water absorption from the stools.

   (Relaxin inhibits and relaxes smooth muscles, including that of the GIT. Predisposes to gestational constipation. Aldosterone increases the absorption of water in the colon - colonic dehydration.)

2. Dietary Factors: Lack of fibre and water are considered the main dietary factors contributing to constipation while pregnant. Iron tablets can be a cause of constipation. Vomiting and nausea can impact fluid intake.

3. Inactivity: During pregnancy, inactivity may result in constipation. As light forms of activity can promote bowel movement.

4. Mechanical factors: The Expanding Uterus: As the baby grows, the expanding uterus can put pressure on the intestines, causing them to work more slowly. Movement of the intestines and uterus as the pregnancy progresses has been shown to slow down the movement of the stool.

Here are several ways osteopathy may help in relieving constipation:

1. Improved Musculoskeletal Function: Osteopathic treatment involves gentle manipulations, stretching, and soft tissue techniques to improve the mobility and function of the musculoskeletal system. These techniques can target areas such as the lower back, pelvis, and abdomen, which play a significant role in digestion. By addressing any restrictions or imbalances in these areas, osteopathy can enhance the movement of digestive organs, thereby reducing constipation.

2. Increased Circulation: Osteopathic techniques, including gentle massage and rhythmic movements, can help improve blood and lymphatic circulation. Enhanced circulation can support the digestive system by providing adequate oxygen and nutrients to the organs involved in digestion. It also aids in the removal of waste products, promoting a healthier digestive process and relieving constipation.

3. Stress Reduction: Stress and anxiety can have a significant impact on digestive health, often contributing to constipation. Osteopathy includes techniques such as craniosacral therapy and relaxation techniques that can help calm the nervous system and reduce stress levels. By addressing the underlying stressors, osteopathy can indirectly alleviate constipation and restore balance to the digestive system.

4. Addressing Structural Imbalances: Osteopaths examine the body as a whole and look for any structural imbalances that may contribute to constipation. For example, poor posture, spinal misalignments, or tension in the muscles surrounding the digestive organs can hinder their proper functioning. By identifying and addressing these imbalances, osteopathy can promote optimal digestive health and alleviate constipation.

5. Lifestyle Advice: Osteopathic practitioners often provide lifestyle recommendations to support digestive health. They may suggest dietary modifications, hydration guidelines, exercises, and relaxation techniques to complement the treatment and prevent constipation in the long run. Such holistic approaches focus on addressing the root causes of constipation and promoting overall well-being.

How Pelvic Floor Osteopathy May Help:

1. Muscle Reeducation: Pelvic floor osteopathy focuses on retraining and reeducating the muscles in the pelvic floor. A trained pelvic health osteopath can assess the strength, coordination, and relaxation of these muscles. Various techniques such as exercises, biofeedback, and manual therapy can help restore normal muscle function, improving bowel movements.

2. Relaxation Techniques: Some individuals with constipation may have overly tight or hypertonic pelvic floor muscles, which can obstruct the passage of stool. Pelvic floor osteopaths can teach relaxation techniques targeting these tight muscles, promoting relaxation during bowel movements and facilitating smoother stool passage.

3. Exercises for Coordination: Pelvic floor exercises, such as Kegels, can benefit individuals with weak pelvic floor muscles. Strengthening these muscles can enhance their ability to support the rectum and maintain proper bowel movements. A pelvic floor osteopath can guide patients on the correct technique and provide a customised exercise program.

4. Bowel Retraining: Pelvic floor osteopathy often involves bowel retraining techniques. This approach aims to establish regular and predictable bowel habits by following a structured schedule and implementing specific strategies, such as positioning, relaxation, and controlled breathing during bowel movements.

5. Lifestyle and Dietary Recommendations: In addition to muscle-focused techniques, pelvic floor osteopathy may guide lifestyle modifications and dietary changes that promote healthy bowel movements. They can offer advice on hydration, fiber intake, and appropriate toileting positions, which can significantly impact bowel regularity.

   Tips & Remedies

Fortunately, there are several measures you can take to alleviate constipation during pregnancy:

1. Increase Fiber Intake: Include fiber-rich foods in your diet such as fruits, vegetables, whole grains, and legumes. These foods add bulk to the stools and promote regular bowel movements.

2. Stay Hydrated: Drink plenty of water throughout the day to keep yourself hydrated. Opting for warm fluids like herbal teas or warm water with lemon in the morning can also help stimulate bowel movements.

3. Regular Exercise: Engage in gentle exercises like walking or swimming to stimulate intestinal contractions and improve digestion. Consult your healthcare provider before starting any new exercise routine.

4. NEVER DELAY A BOWEL MOVEMENT: If an urge is suppressed, fecal matter is pushed back up into the colon where water is removed from the stool. Making stool more solid and in turn harder to pass.

5. Using your Voice and Breath: Low-toned humming and singing can help to relax the pelvic floor muscles. (Moo to Poo) Relaxed breathing helps to massage the abdominal organs, suppress the sympathetic nervous system and promote the parasympathetic nervous system - rest and digest. Use visualization simultaneously.

6. Avoid Constipation Triggers: Limit consumption of processed foods, caffeine, and refined sugar. These can exacerbate constipation. Also, check with your healthcare provider if you need to adjust your iron supplement dosage.

While osteopathy is not a cure-all for constipation, it offers a holistic approach that can complement traditional medical interventions. By targeting the musculoskeletal system, improving circulation, reducing stress, and addressing structural imbalances, osteopathy can play a beneficial role in alleviating constipation and promoting a healthier digestive system.

Empower Osteopathy welcomes patients from all nearby locations ranging from Robina, Burleigh, Mudgeeraba, Elanora, Palm Beach, Currumbin, Tugun, Coolangatta and the rest of the Gold Coast to Tweed, Murwillumbah, Casuarina, Cabarita, Pottsville, and the rest of the northern NSW rivers region.