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Natural Ways to Address, Treat and Prevent Constipation
By Elizabeth Stryker, PT, DPT, PCES
Constipation can range from a rare occurrence to a constant, chronic issue for people. It can crop up on vacation, from a change in routine, with dehydration or with an increase in stress. It can also be the culprit behind a new onset of urinary leakage in a child. Constipation can cause pain, bloating, loss of appetite, and a decreased desire to socialize.
Why should we care? Why is this topic so important?
In 2023, OTC revenue of laxatives in the United States reached around 1.93 billion U.S. dollars. According to the most recent data, constipation is one of the more frequent reasons for visits to the gastrointestinal doctor, with at least 2.5 million people seeing their healthcare provider each year for this condition. It’s very common! And, so, what can we do about it?
While there are various causes of constipation, the aim of this article is twofold:
- How do we prevent constipation?
- What can you do to help yourself if you encounter constipation?
Prevention
1. Stay hydrated: Current recommendations are to drink about half your body weight in water daily
2. Exercise: Movement is essential for gut motility – ideally strive for 20-30 minutes of walking daily to keep your GI tract churning
3. Chew: If you are making a smoothie in the morning, throw some berries in your mouth and start chewing! Chewing food will help the GI system wake up and start moving
4. Fiber: Make sure you have adequate fiber intake. Ideally, speak to a dietitian or nutritionist for a plan tailored to your specific needs
5. Listen: Listen to the “call to stool.” When you feel the urge to have a bowel movement, try your best to not delay getting to the bathroom. Delaying the call can result in the system slowing down
6. Pooping posture: Use a step-stool to prop your feet up for bowel movements. This increases your anorectal angle, allowing a more relaxed pelvic floor, improving the ease with which stool can be evacuated
Proper Pooping Posture
Constipated? How to help yourself
1. Bowel massage: There are 2 ways to perform a bowel massage. Ideally lying down, start on the right lower belly and do small circles up towards the ribs, across the lower ribs, and down the L side of the belly. I do this slowly taking about a minute to make the arch around. Do 3-5 times. OR you could try the “ILU” (or I love you) massage. The “I” is 5 moderate pressure swipes up the right side of the belly, the “L” is then 5 swipes up the right side and across the lower ribs, then the “U” is 5 swipes up the right side, across lower ribs and down the left side. See picture for details or feel free to reach out with questions on this!
2. Trunk rotation: I find following the bowel massage with trunk rotation for a minute or two to be very beneficial. Knees bent lying on back and rotate knees together side to side slowly
3. Take the time: Ideally you will perform the bowel massage and trunk rotation when you know the following 30 minutes or so will leave you with adequate time to have a bowel movement – rushing or delaying your BM can further exacerbate the issue
How To Perform Bowel Massage
Most of us reading this have suffered from constipation or have someone close to us that suffers from this condition on a regular basis. Share this information with them! Not knowing how to help yourself, feeling dependent on medication or laxatives to manage symptoms can feel overwhelming and stressful. That stress can further exacerbate the symptoms. Having these tools in your toolbox can help you feel confident you can help yourself! Pelvic health PT is a great option for you to find out what specifically is happening with your body. Are there fascial restrictions, muscle imbalances, postural issues, etc potentially contributing to your symptoms? An individual assessment can be very helpful for this condition.
There are a variety of online communities out there to get support as well. One such example is Olvi Health –– founded by female GIs with a mission to empower women to live their best lives by validating and promoting digestive wellness throughout their entire hormonal journey.
You do not have to feel alone in your struggles with constipation. Talk to a healthcare provider, work on the above prevention strategies, and use the management tools above to address any symptoms that arise.
Elizabeth Stryker, PT, DPT, PCES, owner of Pelvic Stability PT, is located in Bedminster, New Jersey. Elizabeth has always had a passion for women’s health and pelvic floor awareness, starting her pelvic health career in the outpatient department at the Cleveland Clinic Foundation where she specialized in pelvic floor dysfunction and neurological impairments. In her 16 years as a physical therapist, over 5 years and counting have been dedicated to pelvic health.
