Constipation is a common issue in the UK, affecting one in seven adults at any time. Women are more likely to experience constipation than men, possibly due to longer digestive systems.
However, knowing you’re not alone doesn’t necessarily make the condition easier to bear.
Fortunately, surgeon, lecturer, and author Dr Karan Rajan has shared a simple massage method to help get your bowel movements back on track.
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In his video, Dr Rajan explains that the pendulum method—swaying your torso while sitting on the porcelain throne—is an effective way to unblock your bowels. He also suggests imagining you’re blowing up a balloon as you attempt to go number two.
Dr Rajan adds, “There’s evidence that abdominal massages in a sweeping clockwise motion can help.” He advises, “Always ensure you’re going from right to left,” as this mimics the direction of our intestines and stimulates peristalsis, the movement that helps stool pass through the system.
The doctor references a 2022 randomized placebo-controlled study, which found that “Abdominal massage should be one of the first-line conservative approaches in the management of functional chronic constipation.”
In addition to this massage technique, the NHS recommends eating a fiber-filled diet with plenty of fruits and vegetables, drinking enough water, exercising, and avoiding alcohol to improve your toilet routine.
They also suggest adopting a squat position to make the passage more efficient: “To make it easier to poo, try resting your feet on a low stool while going to the toilet. If possible, raise your knees above your hips,” the health service advises.
Per the NHS, you should see a GP about the condition 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 how you poo (your bowel habits)
- have tummy pain.
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