How to massage abdomen to relieve constipation

Constipation is a common condition that affects people of all ages. People with constipation have very few bowel movements, such as once every three days, or may have hard, dry, few, painful, or difficult stools. ^{[1] X Trusted Source National Institute of Diabetes and Digestive and Kidney Diseases Go to the source} Constipation is not usually dangerous, and most people only have it for a short time.

Table of Contents

Abdominal massage to relieve constipation

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Understand the benefits of abdominal massage. When you are constipated, you will feel discomfort, even pain. Abdominal massage not only helps relieve constipation, but also provides other benefits, including: ^{[2] X Research Source}

Reduces the need for long-term laxatives.
Breathe in the belly
Reduced likelihood of resorting to medical treatment for constipation
Helps you relax and loosen up your muscles so you can have easier bowel movements. ^{[3] X Research Sources}

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Find a comfortable place to get a massage. You can lie down while massaging your abdomen. The lying position will help you relax and also make it easier to massage than when standing. Allow at least 30 minutes to prepare and massage. Haste will often make you more stressed and can counter the effect of constipation. ^{[4] X Research Sources}

Self-massage your belly in a comfortable and quiet place, such as your bedroom. Turn off the lights and keep the noise to a minimum for a more relaxing feel.
Consider lying in a warm bath. Warm water helps you relax, thereby reducing constipation. ^{[5] X Research Sources}

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Start massaging the abdomen. The intestines are located between the hip bones in the lower abdomen. You can massage your abdomen with any movement or pattern you like, but usually circular motions can be more effective in treating constipation.

Massage the small intestine with the tip of your index finger in a clockwise circular motion around the navel. Repeat this circular motion 3-5 times.

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Continue the massage sequence. This will help move the waste down the intestines. Please continue as follows:

Swiping belly from left to right
Day hands and fingers around navel area
Use one hand to make a circle just below the navel, then quickly use the other hand to make another circle
Place one hand on top of the other, repeatedly rubbing counter-clockwise
Use your fingertips to massage in small circular motions
Rub from the sides of the abdomen inward and downward

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Repeat the massage. You need to massage your abdomen for 10-20 minutes to stimulate the intestinal tract. Continue the sequence of movements for 10-20 minutes and then stop. Take a break and listen to see if you need a bowel movement. If not, try the massage again or wait a while. ^{[6] X Research Source}

Avoid swiping or pressing too hard. Such movements can compress the stool and make it even more difficult to pass. ^{[7] X Research Sources}
Continue massaging your abdomen daily to relieve constipation, even if you need to use another method to have a bowel movement. A daily abdominal massage routine can prevent episodes of constipation or bloating.

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Foot movement. The movement of the legs toward the abdomen will put pressure on the intestines. You can alternately bend each knee toward your belly or to the sides while massaging your belly. This move can stimulate the bowels and relieve constipation. ^{[8] X Research Sources}

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Don’t ignore feeling sad about having a bowel movement. You may need to have a bowel movement during the massage. Don’t hold back or ignore the urge to have a bowel movement. Let’s go to the toilet and solve. ^{[9] X Trusted Source Mayo Clinic Go to Source} Otherwise, you may experience the following conditions:

Hard stools
Straining when having a bowel movement
Hemorrhoids
Pain ^{[10] X Research Source}

Combine massage with other natural therapies

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Drink a lot of water. Constipation is often related to dehydration in the large intestine. Drink 8 cups of 240 ml of water a day (equivalent to 2 liters of water) to rehydrate and relieve constipation. ^{[11] X Cleveland Clinic Trusted Source Go to Source}

Drink tap or bottled water. Avoid soft drinks and flavored water, as both can produce gas and cause additional bloating. ^{[12] X Research Source}

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Try drinking fruit juice. If water doesn’t help with constipation, you can try drinking fruit juice. Drink 60 – 120 ml of prune or apple juice with meals. You may need to take more if it doesn’t work. ^{[13] X Trusted Source Mayo Clinic Go to Source}

Mix one part juice with one part water if you find the juice too strong in flavor. You can also drink the juice with ice if you like. ^{[14] X Trusted Source HealthyChildren.org Go to Source}

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Eat foods rich in fiber. In addition to drinking water and/or juice, eat foods that are high in fiber. This can loosen stools and irritate the bowels. You should aim to eat 14 grams of fiber for every 1,000 calories you take in. ^{[15] X Trusted Source Mayo Clinic Go to Source} Here are some fiber-rich foods that can ease constipation, especially when combined with massage: ^{[16] X Research Source}

Beans
Prunes
Pear
Plum
Dig
Broccoli
Bean
Brussels sprouts
Linseed
Carrot
Pineapple
Whole grains
Thank you

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Body movement. Movement and physical activity can irritate the gut. Do some gentle exercises to relieve constipation. Consider combining it with an abdominal massage for faster constipation relief. ^{[17] X Research Source}

Find patterns or exercises that are good for constipation relief. However, it is best to choose gentle exercises. You can try jogging, walking, cycling and swimming. Yoga exercises can also help relieve constipation. ^{[18] X Research Sources}
Move as much as you can. Even 15 minutes of exercise can help stimulate the bowels. ^{[19] X Research Source}

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Be careful when using mineral oils, laxatives and enemas. There are mixed opinions about using natural oils, laxatives, and enemas to treat constipation. These therapies can cause chronic constipation, damage to the muscles in the large intestine and anus, and lead to dependence on laxatives. You should ask your doctor if any of these methods are safe and right for you. ^{[20] X Research Sources}

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Drink castor oil. As a long-used home remedy, castor oil acts as a natural laxative. Castor oil will break down into a substance that stimulates the intestines, which in turn can relieve constipation. Combining taking castor oil with an abdominal massage can help you relieve constipation faster. ^{[21] X Research Source}

Take 1-2 teaspoons of castor oil on an empty stomach. This can help you have a bowel movement within 8 hours.
Mix castor oil with a sweetener like sugar or orange juice. That way you can overpower the unsightly taste of castor oil. ^{[22] X Research Source}
Avoid taking castor oil in excess of the recommended dosage. Symptoms of an overdose of castor oil include: abdominal cramps, chest pain, dizziness, hallucinations, diarrhea, shortness of breath, skin rash, and throat constriction. If you have any of the above symptoms, call a poison control center right away. If you are in the US, you can call the national poison control hotline toll-free at 1-800-222-1222. The staff there will guide you on what to do. ^{[23] X Trusted Source MedlinePlus Go to Source}

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Add psyllium husks to your diet. Dietary fiber supplements can increase the effectiveness of abdominal massage therapy. Psyllium husks are very small fragments of psyllium bran. This type of fiber supplement can soften stools. Consider adding psyllium husks, sold under brand names like Metamucil, FiberCon, and Citrucel to your diet for constipation relief. ^{[24] X Trusted Source Mayo Clinic Go to Source}

Psyllium husk is available at nutrition and natural food stores.
Mix ½ teaspoon of psyllium husk with 240 ml of water and drink. You can drink it in the morning or at night. Only increase the dose if absolutely necessary.
Add psyllium husks to fruit smoothies if you like. Fruit can also complement the effects of psyllium husks and abdominal massage therapy.

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Use flaxseed to stimulate the intestinal tract. Flaxseed, flaxseed oil, and flaxseed meal can help relieve constipation. This type of food can also make up for nutrients lost due to constipation. Add flaxseed products to your meals throughout the day to stimulate the gut. Avoid taking more than 50 g (or 5 tablespoons) of flaxseeds per day. ^{[25] X Trusted Source Mayo Clinic Go to Source} You can supplement with flaxseed by:

Add 1 tablespoon ground flaxseed to your hot or cold breakfast cereal.
Mix 1 teaspoon ground flaxseed with mayonnaise or mustard on a sandwich.
Stir 1 teaspoon ground flaxseed into 240 ml of yogurt.
Use ground flaxseed in baked goods like cookies, bread, and muffins.

Warning

See your doctor if you have persistent constipation. ^{[26] X Trusted Source Mayo Clinic Go to Source}
If you have severe abdominal pain, you need to go to the emergency room right away.
See your doctor right away if you have diarrhea with abdominal pain.

Steps

Abdominal massage to relieve constipation

Combine massage with other natural therapies

Warning

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