Constipation can be frustrating and even painful but there are some easy tricks you can try at home to help you go to the toilet
A doctor has shared three easy techniques you can try at home if you are experiencing constipation. With many contributing factors that can cause the unpleasant phenomenon, it is something experienced by many Brits at some point.
While making changes to these factors, such as altering your diet, could be one way to put a stop to the symptoms, it might not be enough. If this is the case, the expert is on hand to offer some potential alternative solutions.
Speaking on social media platform TikTok, Doctor Karan Rajan – who is best known online as Dr Raj – revealed three things you could try. He gave his advice in reaction to another creator suggesting people try a vibration plate that moves your body from side to side.
Although Dr Raj said this might actually work, he added that it’s “expensive and highly impractical”. Instead, he shared his three “convenient methods” to get your bowels moving.
Pendulum technique
Dr Raj recommended generating oscillation yourself using the pendulum technique. “This involves you generally rocking back and forth on the toilet,” he said.
“This movement can trigger mechanical stimulation to increase colonic motility. And the leaning forward phase of the rocking motion relaxes your pelvic floor muscle because it somewhat mimics the physics of a shallow squat position.”
Massaging the stomach
Massaging your abdomen in a specific direction can help you go to the toilet. Dr Raj explained: “You can also be your own massage therapist.
“There’s evidence that abdominal massages in a sweeping clockwise motion can help. But always ensure you’re going right to left in the path of your intestines to stimulate peristalsis and the forward motion of your nuggets of chocolate gold.”
Breathing out
Finally, he advised strong breaths out, as if you’re blowing up a balloon. “Another simple technique involves strengthening the connection between your gut and brain,” he added.
“This one requires you to emphasise breathing out. A simple cue for this is to imagine you’re blowing up a balloon or blowing out candles. This diaphragmatic breathing technique stimulates your vagus nerve to help better coordinate the relaxation of your pelvic floor muscles so you strain less.”
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The NHS lists the most common causes of constipation as:
- Not eating enough fibre, which is found in fruits, vegetables and cereals
- Not drinking enough fluids
- Not moving enough and spending long periods sitting or lying down
- Being less active and not exercising
- Often ignoring the urge to go to the toilet
- Changing your diet or daily routine
- A side effect of medicine
- Stress, anxiety or depression
You should see your GP if you:
- Are constipated and it’s not getting better with treatment
- Are regularly constipated
- Are regularly bloated
- Have blood in your poo
- Have lost weight without trying
- Are constipated and feel tired all the time
- Are taking medicine that’s causing constipation – such as opioid painkillers
- Notice sudden changes in the how you poo (your bowel habits)
- Have tummy pain
