What is Constipation?

Constipation occurs when bowel movements become infrequent or difficult to pass. It’s generally defined as having fewer than three bowel movements a week, but it can also refer to consistently hard, dry stools that are challenging to pass.

Common causes of constipation include:

• Lack of fiber in the diet
• Dehydration
• Lack of physical activity
• Certain medications (like opioids or some antidepressants)
• Stress or anxiety
• Changes in routine or travel
• Ignoring the urge to have a bowel movement
• Hormonal changes (such as during pregnancy or menopause)
• Certain medical conditions (like hypothyroidism or irritable bowel syndrome)

Understanding the root cause of your constipation can help you prevent future occurrences. However, when you’re on the toilet and need immediate relief, try these 14 methods to get things moving.

How to Relieve Constipation on the Toilet Immediately

1. Adjust Your Sitting Position

One of the simplest and most effective ways to relieve constipation immediately is to adjust your sitting position on the toilet. The modern toilet design isn’t ideal for our natural anatomy when it comes to bowel movements.

You can lean forward with your elbows on your knees and raise your feet slightly off the ground. Plus, You can use a small stool or a stack of books to elevate your feet. This position, known as the “squatting position,” aligns your rectum and anus, making it easier for stool to pass.

The science behind this is fascinating. When we sit in a normal position on the toilet, there’s a slight kink in our rectum that prevents complete emptying. By squatting, we straighten this kink, allowing for a clearer path for stool to exit the body.

If you find this position helpful but uncomfortable to maintain, consider investing in a toilet stool. These specially designed stools can help you achieve the optimal position for bowel movements.

2. Perform a Gentle Abdominal Massage

Massaging your abdomen can help stimulate bowel movements by encouraging muscle contractions in your intestines. This technique is especially effective when combined with deep breathing.

Here’s how to do it:

• Place your hands on your lower right abdomen.
• Using gentle pressure, massage in a circular motion, moving upwards towards your ribs.
• Move across your upper abdomen to the left side.
• Then massage downwards on the left side.
• Repeat this circuit several times.

This massage follows the path of your large intestine, helping to move stool along its natural route. As you massage, focus on taking deep, calming breaths. This not only helps you relax but also increases the oxygen flow to your digestive system.

Remember to be gentle – you’re not trying to force anything, just encouraging your body’s natural processes. If you feel any pain or discomfort, stop immediately.

3. Try the Valsalva Maneuver

The Valsalva maneuver is a breathing technique that can help create pressure in your abdomen, potentially stimulating a bowel movement. It’s named after Antonio Maria Valsalva, a 17th-century Italian physician who first described the technique.

To perform the Valsalva maneuver:

• Take a deep breath and hold it.
• Bear down as if you’re having a bowel movement, but don’t strain excessively.
• Hold this for a few seconds, then release your breath slowly.
• Repeat a few times if needed.

The Valsalva maneuver works by increasing intra-abdominal pressure. This can help stimulate the natural reflexes that lead to a bowel movement. However, it’s important to use this technique carefully, as excessive straining can lead to other health issues such as hemorrhoids.

4. Use Acupressure Points

Acupressure is an ancient healing practice that involves applying pressure to specific points on the body. This technique is based on the same principles as acupuncture but uses finger pressure instead of needles. Several acupressure points may help relieve constipation.

Try these points:

• The Sea of Energy Point (CV6): Located about three finger-widths below your navel. Apply gentle pressure for 1-2 minutes.
• The Joining Valley Point (LI4): Found in the webbing between your thumb and index finger. Massage this point for 1-2 minutes on each hand.
• The Sea of Vitality Point (B23 and B47): Located on either side of your spine, just below the ribcage. Apply gentle pressure to these points simultaneously for 1-2 minutes.

While the scientific evidence for acupressure is mixed, many people find it helpful and relaxing. This can indirectly aid in relieving constipation. When using acupressure, remember to be gentle and stop if you feel any pain or discomfort.

5. Hydrate, Hydrate, Hydrate

While this tip might not provide instant relief on the toilet, it’s crucial for preventing and alleviating constipation. If you’re already on the toilet, try sipping some warm water.

Water is essential for proper digestion and bowel function. When you’re dehydrated, your body absorbs more water from your food waste, leading to hard, dry stools that are difficult to pass. By staying well-hydrated, you help ensure that there’s enough water in your stool to keep it soft and easy to pass.

Try to make it a habit to drink plenty of water throughout the day. Aim for at least 8 glasses, and more if you’re active or in a hot climate. If you find plain water boring, try infusing it with fruits or herbs for added flavor. Herbal teas, especially those containing senna or other natural laxatives, can also be helpful.

Remember, while hydration is crucial, it’s possible to overdo it. Drinking excessive amounts of water can lead to electrolyte imbalances. As with all things, moderation is key.

6. Use a Toilet Stool

If adjusting your sitting position helps but you find it uncomfortable to maintain, consider investing in a toilet stool. These specially designed stools elevate your feet while you’re on the toilet, mimicking a squatting position.

Popular brands like Squatty Potty have made these tools mainstream, and many users report significant improvement in their bathroom experiences.

When choosing a toilet stool, look for one that’s the right height for your toilet and body. Most stools are adjustable or come in different sizes. They’re typically easy to clean and can be stored discreetly when not in use.

7. Try a Warm Compress

Applying warmth to your abdomen can help relax your muscles and stimulate bowel movements. If you’re on the toilet and have access to a warm compress, try placing it on your lower abdomen for a few minutes.

The heat from the compress can help in several ways:

• It relaxes the muscles in your abdomen, which can ease any cramping or discomfort.
• It increases blood flow to the area, which can stimulate bowel activity.
• The warmth can be soothing and help you relax overall. This is important for successful bowel movements.

If you don’t have a hot water bottle handy, a warm, damp washcloth can work in a pinch. Some people even find relief by running warm water over their hands while on the toilet.

Just be careful not to use anything too hot, as you don’t want to risk burning your skin. Always test the temperature of your compress before applying it to your skin. Never fall asleep with a heating pad or hot water bottle on your body. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

8. Practice Deep Breathing

Stress and anxiety can contribute to constipation by causing tension in your muscles, including those in your digestive tract. Deep breathing exercises can help you relax and potentially stimulate bowel movements.

Try this simple breathing exercise:

• Inhale deeply through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 6.
• Repeat this cycle several times.

This technique, known as “4-4-6 breathing” or “box breathing,” can help calm your nervous system and relax your body, potentially making it easier to have a bowel movement.

Remember, the key to effective deep breathing is to focus on your breath and try to clear your mind of other thoughts.

If you find your mind wandering, gently bring your attention back to your breath. With practice, this technique can become a powerful tool not just for constipation relief, but for overall stress management.

9. Use Toilet Paper or Wipes to Apply Gentle Pressure

Sometimes, a little external assistance can help get things moving. Using toilet paper or a wet wipe, apply gentle pressure to the area between your anus and genitals. This can help stimulate the rectum and encourage a bowel movement.

The perineum is rich in nerve endings and applying pressure here can stimulate the nerves that control bowel movements. This technique, sometimes called “perineal self-acupressure,” is very effective in some studies.

When trying this technique:

• Use clean materials to avoid any risk of infection.
• Apply firm but gentle pressure – you shouldn’t feel pain.
• Try making small circular motions with your fingers.
• Continue for about a minute, or until you feel the urge to have a bowel movement.

Remember to be gentle and stop if you feel any pain or discomfort. While this technique can be helpful, it’s not a substitute for addressing underlying causes of chronic constipation.

10. Try a Quick Walk or Jog in Place

Physical activity is a great way to stimulate your digestive system. While you can’t exactly go for a run while on the toilet, you can try some simple movements:

• Stand up and do a quick jog in place for 30 seconds.
• Try a few squats or lunges.
• Do some torso twists while seated.

These movements can help get things moving internally and may provide the stimulation needed for a bowel movement.

A study published in the Scandinavian Journal of Gastroenterology found that physical activity was associated with a lower risk of constipation.

While these quick exercises might provide immediate relief, remember that regular physical activity is key for long-term digestive health. Aim for at least 30 minutes of moderate exercise most days of the week.

11. Use Over-the-Counter Remedies

If you’re still struggling, there are several over-the-counter options that can provide quick relief:

• Glycerin suppositories: These small, cone-shaped inserts are placed directly into the rectum and can stimulate a bowel movement within 15-30 minutes. They work by drawing water into the rectum, which softens the stool and creates pressure that stimulates the urge to go.
• Stimulant laxatives: Products like Dulcolax (bisacodyl) can provide relief within 6-12 hours. These work by stimulating the muscles in your intestines to contract, moving stool along. However, they’re not recommended for long-term use as your body can become dependent on them.
• Stool softeners: While not providing immediate relief, these can help make future bowel movements easier. They work by drawing water into the stool, making it softer and easier to pass.
• Osmotic laxatives: Products like Miralax (polyethylene glycol) work by drawing water into your colon, which softens stool and increases bowel movements. These typically work within 1-3 days and are considered safe for longer-term use.

Always read the instructions carefully and consult with a healthcare provider if you’re unsure about using these products. While they can provide relief, it’s important to address the underlying causes of constipation rather than relying on these products long-term.

12. Try the “Toilet Yoga” Twist

This simple twist can help stimulate your digestive system and potentially relieve constipation:

• While seated on the toilet, place your right hand on your left knee.
• Twist your torso to the left, looking over your left shoulder.
• Hold for 30 seconds, then repeat on the other side.

This gentle twist can help massage your internal organs and encourage bowel movements.

While there isn’t specific scientific research on “toilet yoga,” gentle twisting poses are often recommended in yoga practices for digestive health. A study published in the International Journal of Yoga found that a regular yoga practice, which included twisting poses, improved symptoms in patients with irritable bowel syndrome.

13. Use Visualization Techniques

The mind-body connection is powerful, and visualization can be a useful tool for relieving constipation. While on the toilet, try this visualization exercise:

• Close your eyes and take a few deep breaths.
• Imagine your intestines as a long, winding river.
• Visualize the river flowing smoothly and easily, carrying everything along with it.
• Picture any blockages dissolving and being swept away by the flowing water.

While it might sound a bit unconventional, many people find that this kind of visualization can help relax their bodies and encourage bowel movements.

Remember, the key to effective visualization is to engage all your senses. Try to not only see the flowing river but also hear the sound of the water and feel its movement. The more vivid and detailed your visualization, the more effective it may be.

14. Consider Your Diet

While this tip won’t provide immediate relief on the toilet, it’s crucial for long-term management of constipation. Ensure your diet includes plenty of fiber-rich foods like:

• Fruits (especially prunes, pears, and apples)
• Vegetables (leafy greens, broccoli, carrots)
• Whole grains (oats, brown rice, quinoa)
• Legumes (beans, lentils, chickpeas)

Fiber is essential for healthy digestion because it adds bulk to your stool and helps it move through your intestines.

Additionally, try to limit foods that can contribute to constipation, such as:

Remember to increase your fiber intake gradually to avoid gas and bloating. Also, as you increase your fiber intake, drink plenty of water to help the fiber do its job effectively.

When to See a Doctor?

While many cases of constipation can be managed at home, certain symptoms indicate a need for medical attention. Consult a healthcare professional if you experience any of the following:

• Constipation lasting more than three weeks
• Severe or persistent abdominal pain
• Blood in your stool (whether bright red or dark and tarry)
• Unexplained weight loss
• Alternating bouts of constipation and diarrhea
• Persistent changes in bowel habits
• Severe straining or pain during bowel movements
• Constipation accompanied by fever
• Nausea or vomiting along with constipation
• Constipation with bloating and a swollen abdomen

Remember, these symptoms could indicate a more serious underlying condition. It’s always better to err on the side of caution when it comes to your health.

Don’t hesitate to seek medical advice if you’re concerned about your symptoms or if your constipation is significantly affecting your quality of life. Early detection and treatment of any underlying issues can help improve your overall health.