Constipation during pregnancy: Gentle ways to find relief
Learn about the symptoms of constipation during pregnancy, plus ways to relieve it, especially with gentle exercises recommended by physical therapists.
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Struggling to go during pregnancy? Constipation during pregnancy is common, especially in the third trimester. Research suggests it affects more than 25% of pregnant people. “Beyond impacting how you feel, constipation can sometimes lead to issues like hemorrhoids,” says Amy Bock, PT, DPT, a Hinge Health physical therapist.
Constipation is defined as having hard, dry stools that are difficult to pass — or having fewer than three bowel movements in a week. You might also feel like you haven’t fully finished going during a bowel movement.
Understanding why you’re getting backed up or having issues passing stool can help you manage your constipation symptoms and get things moving regularly again. “Simple at-home treatments, like gentle exercises, eating more fiber, and increasing your fluid intake may help alleviate constipation during pregnancy,” says Dr. Bock.
Learn more about what contributes to constipation during pregnancy, and how you can get relief from the comforts of home, especially with gentle pelvic floor exercises to ease constipation recommended by Hinge Health physical therapists.
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Causes of constipation during pregnancy
Pregnancy brings a lot of changes to your body — like shifts in hormones and changes in daily habits — that can affect your digestion, and in turn, contribute to constipation. For example, later in your pregnancy, you may have less energy to exercise or get physical activity, and lack of movement can contribute to irregular bowel movements (aka, constipation). Common reasons for constipation during pregnancy include:
Hormonal changes. Certain hormones increase during pregnancy, sometimes making bowel movements slower or less frequent. “Progesterone, which increases throughout pregnancy and is highest in the third trimester, is known to slow down the digestive tract,” says Dr. Bock.
Crowding from your growing uterus. As your pregnancy progresses, your growing uterus takes up more space, which can affect your digestive tract. This can make it harder for stool to move through the intestines, explains Dr. Bock.
Changes in diet or fluid intake. Pregnancy can bring changes to what you eat and drink, especially if you’re dealing with food aversions or nausea. These shifts can affect your digestion and make it harder to have regular bowel movements. Drinking less water than usual — which is understandable if you’re tired of frequent trips to the bathroom to pee — can also play a role in constipation.
Less movement. Moving your body regularly helps keep your digestion on track. “When you’re feeling tired or uncomfortable during pregnancy, it’s natural to be less active, but this can contribute to constipation,” says Dr. Bock. Engaging in easy and gentle movement, like light yoga stretches, can support healthy bowel habits.
Taking iron supplements. Many prenatal vitamins contain iron — and some people need extra iron during pregnancy. One side effect of iron supplementation is constipation. If you notice changes in your bowel habits while taking iron, talk to your healthcare provider.
Pelvic floor changes. As your body supports a growing uterus, your pelvic floor muscles may become weaker or more tense. These shifts can sometimes make it more challenging to relax your pelvic floor fully when you have a bowel movement.
Symptoms of pregnancy constipation
Constipation is typically characterized by difficulty passing or infrequent bowel movements, but symptoms can vary from person to person. During pregnancy, it’s common to experience:
Infrequent bowel movements (less than three times a week)
Straining during defecation
Hard or lumpy stools
Feeling of incomplete evacuation
Bloating or abdominal discomfort
Manual evacuation (needing to remove trapped stool from your rectum)
Treatments for constipation during pregnancy
In many cases, constipation during pregnancy can improve with a few simple at-home strategies — like drinking more fluids, eating more fiber-rich foods, and doing gentle movement. If you’re finding it hard to stay regular, these small changes to your routine may help get things moving again.
Stay active. Gentle physical activity is one of the best ways to help relieve constipation during pregnancy. Motion is lotion — for your muscles and your intestines. “It’s hard for your bowels to move if you’re not moving, so finding activities you enjoy can really help,” says Dr. Bock. Even a short daily walk — just 15 or 30 minutes — can make a big difference in how you feel. One study found that people who did at least 150 minutes of moderate-intensity exercise per week were up to 31% less likely to experience constipation compared to those who were less active.
Try targeted exercises. Targeted exercises can help alleviate tension in your pelvic floor muscles, which can help you use the restroom more comfortably. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Drink plenty of water. Staying hydrated keeps your digestive system moving and makes it easier for stool to pass. As a general rule, aim to drink about half your body weight in ounces of water each day. (For example, if you weigh 150 pounds, aim for at least 75 ounces daily.) Sipping on warm beverages, like herbal tea or warm water with lemon, may also help keep things moving. Try to spread your fluid intake throughout the day to support healthy, regular digestion.
Eat high-fiber foods. Including plenty of fiber-rich foods — like fruits, vegetables, beans, and whole grains — in your meals can help keep your digestion regular by softening stool and making it easier to pass. You may also consider talking to your healthcare provider about fiber supplements.
Pay attention to toilet posture. How you sit on the toilet can make a difference when it comes to bowel movements. Try resting your feet on a small stool or footrest so your knees are higher than your hips. This position can help relax your pelvic floor muscles and make it easier to go.
Consider over-the-counter stool softeners if needed. If home remedies aren’t bringing enough relief, talk to your doctor about whether an over-the-counter stool softener could be a safe option during pregnancy. (Always check with your healthcare provider before starting any new medication.)
Exercises to help with pregnancy constipation
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- Standing child’s pose
- Seated pelvic tilt
- Seated diaphragmatic breathing
- Sitting reverse Kegel
Movement is one of the best ways to manage constipation during pregnancy. Several of these movements relax your pelvic floor muscles, which can help you pass a bowel movement more comfortably. Consider trying all of these moves when you feel backed up.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
How to prevent pregnancy-related constipation
Simple strategies like gentle movement and mindful eating can go a long way in preventing constipation and supporting comfort during pregnancy. These approaches include:
Engage in regular physical activity. Staying active during pregnancy — especially in the third trimester — can be challenging, so it’s important to go at your own pace and listen to your body. Gentle movement can help relieve constipation by getting your digestion moving and making it easier for stool to pass through your system. Even light activities like walking or stretching can help.
Check your supplements. If you’re experiencing constipation during pregnancy, check in with your doctor about your prenatal vitamins or any extra iron supplements. They can help you find the right balance so you’re getting what you need without making constipation worse.
Establish a regular bathroom routine. Try to respond to your body’s urge to have a bowel movement as soon as you feel it. “If you wait too long to go, the urge may pass and it can be harder to go later,” says Dr. Bock. Creating a regular bathroom routine can help your body get into a more comfortable rhythm.
Chew your food well. Chewing is the first step to healthy digestion. Try to eat mindfully, taking your time to chew slowly and thoroughly. This helps your body break down food more easily and supports regular, comfortable digestion.
Increase your soluble fiber intake. Soluble fiber is found in foods like pears, avocados, oats, and beans. This type of fiber dissolves in water and helps keep things moving smoothly in your gut by making stool easier to pass, compared to insoluble fiber, which mostly adds bulk to stool. Incorporate more foods with soluble fiber or supplements like psyllium husk into your diet, especially if you want to prevent constipation.
When to see a doctor
Constipation during pregnancy often improves on its own with simple treatments. But if your constipation is causing difficulty with daily activities or causing pain, see a healthcare provider. It’s also a good idea to get care if you have:
Severe abdominal pain or cramping
Blood in stool or rectal bleeding
Sudden change in bowel habits or inability to pass stool for several days
Signs of dehydration
Fever or vomiting
Symptoms worsening despite home remedies
PT tip: Breathe as you use the restroom
If you’re finding it hard to go to the bathroom due to constipation, try not to hold your breath. “Take a few deep breaths and make a gentle ‘shh’ sound as you breathe out,” says Dr. Bock. This can help relax your pelvic floor muscles and make it easier to have a bowel movement.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Salari, N., Mohamadi, S., Hemmati, M., Fallahi, A., Rasoulpoor, S., Zarei, H., Shohaimi, S., & Mohammadi, M. (2024). Global prevalence of constipation during pregnancy: a systematic review and meta-analysis. BMC pregnancy and childbirth, 24(1), 836. doi:10.1186/s12884-024-07057-y
Akbar, A., & Shreenath, A. P. (2021). High Fiber Diet. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559033/
Çalişkan, N., Bulut, H., & Konan, A. (2016). The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial. Gastroenterology Nursing, 39(5), 340-7. doi:10.1097/SGA.0000000000000181
Constipation and the pelvic floor muscles - Bidmc of Boston. (2016). Retrieved from https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/rehabilitation-services/all_about_constipation_booklet_2016_05_rev.pdf
Cui, J., Xie, F., Yue, H., Xie, C., Ma, J., Han, H., Fang, M., & Yao, F. (2024). Physical activity and constipation: A systematic review of cohort studies. Journal of global health, 14, 04197. doi:10.7189/jogh.14.04197
Wang, Z., Quanhong Lv, Liu, L., & Zhu, Z. (2025). Psyllium Husk Powder improves constipation by remodeling gut microbiota and improving intestinal metabolites. Food Bioscience, 64, 105828–105828. doi:10.1016/j.fbio.2025.105828