Constipation is a common condition that affects all ages. People who are constipated rarely have a bowel movement, such as maybe once every three days. Or, their stools are hard, dry, small, painful, or difficult to pass. Usually, constipation is harmless and most people experience it even for a short time. You can relieve constipation with an abdominal massage as well as combine massage with home remedies.
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Part 1 of 2: Massaging the Stomach to Relieve Constipation
Step 1. Know the benefits of abdominal massage
Constipation may make you uncomfortable or even painful. Massage on the abdomen not only helps relieve constipation, but also brings several other benefits, such as:
- Minimizes the need for long-term use of laxatives
- Release gas
- Reducing the tendency to seek medical help to treat constipation
- Soothes you as well as the muscles, which can trigger a bowel movement.
Step 2. Find a comfortable place
You may need to lie down so that you can massage your stomach comfortably. The lying position relaxes you, it's also easier than standing. Get comfortable in the position for at least 30 minutes first, then start massaging. Rushing may actually make you more stressed, which in turn hinders the benefits of abdominal massage.
- Choose a quiet and comfortable place, such as a bedroom. Turn off the lights and keep the sound down to relax even more.
- Consider lying down in a hot tub. Warm water promotes relaxation which helps relieve constipation.
Step 3. Start massaging the abdomen
The intestinal tract is between the hipbone and lower abdomen. You can massage your belly in any motion or pattern. However, circular motions are better for reducing constipation.
Use the tip of your index finger to massage your small intestine in a clockwise circular motion, around your belly button. Repeat this rotation 3 to 5 times
Step 4. Continue with the next massage sequence
Massage encourages feces to move down the intestines. Continue the massage with the following movements:
- Rub the stomach from left to right
- Vibrate hands and fingers in the navel area
- Move one hand in a circle just below the navel and immediately follow it with another circular motion using the other hand.
- With both hands superimposed, repeat the movement counterclockwise continuously.
- Massage with fingertips in small circles
- Continue the movement from the side of the stomach inwards and downwards
Step 5. Repeat the rubbing motion
You need to massage your stomach for 10 to 20 minutes to stimulate the intestines. Continue the above sequence of movements for 10–20 minutes, then stop. During rest, feel whether you need to have a bowel movement. If not, try the massage again or wait for it to develop throughout the day.
- Do not rub or press too hard. Hard pressure will actually compact the dirt, making it more difficult to remove.
- Continue daily abdominal massage even if you use other methods to relieve constipation. If done daily, abdominal massage can prevent constipation or gas.
Step 6. Move the legs
Pointing the legs toward the stomach can put pressure on parts of the intestinal tract. While massaging your stomach, consider alternately lifting your knees toward your stomach or to your sides. This movement will further stimulate the intestines and relieve constipation.
Step 7. Don't ignore the urge to have a bowel movement
During the massage, you may feel the urge to urinate. If that happens, don't wait or ignore it. Go to the bathroom immediately. Not obeying the urge to have a bowel movement can cause:
- Dirt hardening
- The need to push
- Bawasir
- Pain
Part 2 of 2: Combining Massage with Natural Treatments
Step 1. Drink plenty of water
Constipation is usually associated with dehydration in the intestines. Get used to drinking 250 ml of water 8 times a day or the equivalent of 2 liters can restore body fluids and relieve constipation.
Choose water. Avoid carbonated or flavored drinks, which can cause gas and make bloating worse
Step 2. Try fruit juice
If plain water does not treat constipation, replace it with fruit juice. Drink 60–120 ml of dried plum or apple juice with meals. Maybe you need more if you don't feel the difference.
Mix one part juice and one part water if the pure juice is too thick. You can also drink juice mixed with ice if you like
Step 3. Eat high-fiber foods
In addition to drinking water and/or fruit juice, choose fiber-rich foods. High-fiber foods can release waste and stimulate bowel movements. Try to eat 14 grams of fiber for every 1,000 calories consumed. Examples of high-fiber foods that can treat constipation, especially when combined with massage, are:
- Peas
- Dried plum
- Pear
- Plums
- Peach
- Broccoli
- Nuts
- Brussels sprouts
- Linseed
- Carrot
- Pineapple
- Whole grains
- Wheat leather
Step 4. Move the body
Movement and physical activity can stimulate the intestines. Do low-impact exercise to help with constipation. Consider combining exercise with an abdominal massage for a quicker effect.
- Know that any movement or exercise is good for relieving constipation. However, light impact exercise is best. Consider running, walking, cycling, and swimming. In addition, yoga can also relieve constipation.
- Move your body as much as you can. Exercise, even if it's only 15 minutes, is enough to help stimulate bowel movements.
Step 5. Use mineral oil, laxatives and enemas with caution
There are various opinions about the use of mineral oil, laxatives, and enemas in their function to treat constipation. These products can actually cause chronic constipation, injure the muscles in the intestines and anus, and create dependence on laxatives. Ask your doctor if the product is suitable and safe for you.
Step 6. Consume castor oil
As a home remedy used for generations, castor oil acts as a natural laxative. In the body, this oil breaks down into substances that stimulate the intestines and relieve constipation. The combination of castor oil and massage can give a faster effect.
- Swallow 1-2 tsp. castor oil on an empty stomach. You will have a bowel movement in 8 hours.
- Mix castor oil with a sweetener like orange juice for a better taste.
- Do not exceed the recommended dose because it can cause an overdose. Symptoms of a castor oil overdose are stomach cramps, chest pain, dizziness, hallucinations, diarrhea, shortness of breath, skin rash, and a choking sensation. If you experience these symptoms, seek medical help.
Step 7. Try psyllium husk
Additional fiber supplements can enhance the effects of abdominal massage. Psyllium husk is a very fine powder of psyllium husk. This supplement can soften the stool. You can find them sold under the brand names Metamucil, FiberCon, or Citrucel, and add them to your diet to treat constipation.
- Get psyllium epidermis from a natural food or nutrition store.
- Mix½ tsp. psyllium husk with 250 ml of water. Drink in the morning or evening. Increase the dose only as needed.
- Add to juice if desired. Fruit can also add to the benefits of psyllium epidermis and abdominal massage.
Step 8. Use flaxseed to stimulate the intestines
Flaxseeds and their oil can help with constipation. Flaxseeds can also replace nutrients lost due to constipation. Add it to your daily diet to stimulate the intestines. Do not exceed 50 grams (or 5 tablespoons) of whole flaxseed per day. Flaxseeds can be processed by:
- Sprinkle 1 tbsp. flaxseed powder into hot or cold breakfast cereals
- Mix 1 tsp. ground flaxseed into mayonnaise or mustard used in sandwiches
- Stir 1 tsp. flaxseed powder into 250 ml yogurt
- Adding flaxseed powder to cake and bread dough.
Warning
- See a doctor if your constipation persists.
- If you have severe stomach pain, go to the ER immediately.
- See a medical professional if you have diarrhea with abdominal pain.
