Content

• Steps
• Warning

Constipation is a common condition that affects many people of all ages. People with constipation have very little bowel movements, such as just once every three days or may have hard, dry, little, painful or difficult stools to pass. Constipation is usually not dangerous, and most people get it in the short term.

Steps

Part 1 of 2: Abdominal massage to relieve constipation

1. 

   Understand the benefits of abdominal massage. When you are constipated, you will experience discomfort, even pain. Abdominal massages not only help relieve constipation, but also have other benefits, including:
   • Reducing the need to use long-term laxatives.
   • Exhaust gas in the abdomen
   • Reduced ability to use medical treatment to treat constipation
   • Helps you relax and loosen the muscles, so you can have a better bowel movement.

2. 

   
   
   Find a comfortable place to massage. You can lie down while massaging your abdomen. Lying down will help you relax and also massage easier than standing. Take at least 30 minutes to prepare and massage. Haste will often put more strain on you and may counteract constipation.
   • Massage yourself into a quiet, comfortable place, such as your bedroom. Turn off all the lights and minimize noise for a more relaxing feeling.
   • Consider staying in a warm bath. Warm water works to help you relax, thereby also relieving constipation.

3. 

   
   
   Start with a belly massage. The intestine is located between the hip bones in the lower abdomen. You can massage your abdomen in whatever movement or style you like, but usually a circular motion can help relieve constipation more effectively.
   • Massage the small intestine with your fingertips in a clockwise circular motion around the navel. Repeat this circular movement 3-5 times.

4. 

   
   
   Continue the chain of massage. This will help waste move down the intestines. Please continue to do the following:
   • Swipe stomach from left to right
   • Day the hands and fingers around the navel area
   • Use one hand to rub a circle just below the navel, then quickly rub another circle with the other
   • Place one hand on top of the other, rubbing continuously counterclockwise
   • Massage using your fingertips in small circular motions
   • Rub from the sides of the abdomen inwards and downwards

5. 

   Repeat the massage. You need to massage your abdomen for 10-20 minutes to stimulate your intestines. Continue the sequence of movements for 10-20 minutes and then stop. Take a break and hear if you need a bowel movement. If not, try the massage again or wait a while.
   • Avoid swiping or pressing too hard. Such movements can cause the stools to compact and make it even more difficult to pass out.
   • Continue with a daily abdominal massage to relieve constipation, even if you need to use other methods to have a bowel movement. A routine of massaging your abdomen every day can prevent constipation or flatulence attacks.

6. 

   Foot movement. The movement of the legs toward the abdomen will press on the intestines. You can alternately bend each knee toward your abdomen or sides during abdominal massage. This action can stimulate the bowels and relieve constipation.

7. 

   Don't ignore the sad feeling of having a bowel movement. You may need to have bowel movements during the massage. Don't hold back or let go of the feeling of having a bowel movement. Get to the restroom and settle. Otherwise, you may experience the following conditions:
   • Hard stools
   • Squeeze when having a bowel movement
   • Hemorrhoids
   • Pain
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Part 2 of 2: Combining massage with other natural therapies

1. 

   Drink a lot of water. Constipation is often related to dehydration in the large intestine. Drink 8 cups of 8 oz of water a day (equivalent to 2 liters of water) to rehydrate and relieve constipation.
   • Drink tap water or bottled water. Avoid soft drinks and flavored drinks, as both can produce gas and cause extra gas.

2. 

   Try fruit juice. If the water doesn't help relieve your constipation, you can try drinking juice. Drink 60 to 120 milliliters of prune or apple juice with meals. You may need to drink more if it doesn't work.
   • Mix one part juice with one part water if you find the juice tastes too strong. You can also drink juice with ice if you like.

3. 

   Eat foods high in fiber. In addition to drinking water and / or juices, eat foods high in fiber. This can loosen stool and irritate the bowels. Aim to eat 14 grams of fiber for every 1,000 calories you eat. Here are some high-fiber foods that can help relieve constipation, especially when combined with a massage:
   • Beans
   • Prunes
   • pear
   • Plum
   • Dig
   • Broccoli
   • Bean
   • Brussels sprouts
   • Linseed
   • Carrot
   • Pineapple
   • Whole grains
   • Bran thin

4. 

   Be physically active. Movement and physical activity can stimulate the intestines. Do some gentle exercises to relieve constipation. Consider incorporating a abdominal massage for faster relief of constipation.
   • Find movements or exercises that are good for relieving constipation. However, it is best to choose gentle exercises. You can try running, walking, cycling and swimming. Yoga exercises can also help relieve constipation.
   • Move as much as you can. Even 15 minutes of exercise can help stimulate the bowels.

5. 

   Be careful when using mineral oils, laxatives, and enemas. Opinions vary about the use of natural oils, laxatives, and enemas to treat constipation. These therapies can cause chronic constipation, damage the muscles of the large intestine and anus, and lead to a dependence on laxatives. Ask your doctor if any of the above methods are safe and right for you.

6. 

   Drink castor oil. As a long-used home remedy, castor oil acts as a natural laxative. Castor oil breaks down into a substance that stimulates the bowels, which in turn can reduce constipation. Combining castor oil with an abdominal massage can help relieve constipation faster.
   • Drink 1–2 teaspoon of castor oil on an empty stomach. This can help you have a bowel movement for up to 8 hours.
   • Mix castor oil with a sweetener such as sugar or orange juice. This way you can drown out the tough taste of castor oil.
   • Avoid taking castor oil in excess of the recommended dosage. Symptoms of castor oil overdose include: abdominal cramps, chest pain, dizziness, hallucinations, diarrhea, shortness of breath, skin rash, and throat spasm. If you experience any of the above symptoms, call poison control right away. In the US, you can call toll-free to the national poison hotline at 1-800-222-1222. The staff there will guide you on what to do.

7. 

   Add psyllium husks (psyllium husks) to your diet. Adding fiber to your diet can increase the effectiveness of abdominal massage therapy. Psyllium husk are very small pieces of psyllium bran shells. This fiber supplement can soften stools. Consider adding psyllium husks, sold under brand names like Metamucil, FiberCon, and Citrucel to your diet to help relieve constipation.
   • Psyllium husk is available in natural food and nutrition stores.
   • Mix ½ teaspoon of psyllium husk with 8 ounces of water and drink. You can drink it in the morning or in the evening. Only increase the dosage if absolutely necessary.
   • Add psyllium husks to a fruit smoothie if you like. Fruit can also complement psyllium husks and belly massage therapies.

8. 

   Use flaxseed to stimulate the intestinal tract. Flaxseed, flaxseed oil and flaxseed meal can help relieve constipation. These foods can also make up for nutrients lost from constipation. Add flaxseed products to your meals throughout the day to help stimulate your gut. Avoid drinking more than 50 g (or 5 tablespoons) of flaxseed per day. You can get more flaxseeds by:
   • Add 1 tablespoon ground flaxseed to hot or cold breakfast cereal.
   • Mix 1 teaspoon of ground flaxseed with mayonnaise or mustard sandwiches.
   • Stir 1 teaspoon ground flaxseed into 8 ounces of yogurt.
   • Use ground flaxseed in baked goods such as cookies, breads, and muffins.
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Warning

• See your doctor if you experience persistent constipation.
• If you have severe abdominal pain, you should go to the emergency room right away.
• Seek medical attention right away if you have diarrhea with abdominal pain.