I can’t poop tips

Dealing with constipation can be both uncomfortable and frustrating. If you’re having trouble with irregular or challenging bowel movements, there are numerous natural remedies and lifestyle adjustments that can provide relief. These tips will help improve your well-being.

  1. Relieve constipation by massaging your abdomen, a practice used for centuries. Position yourself on your back, with your knees supported by a pillow. Rest your hands on the upper left side of your abdomen beneath the ribcage. Make small circular motions with your hands, moving downward towards your leg, across your belly button, up the right side of your stomach, and then across. Perform this pattern 10 times to aid the movement of the stool in your intestines. Apply pressure with a closed fist instead of an open palm to effectively release stubborn gas bubbles and knots. Before: If you have spinal injuries, irritable bowel syndrome (IBS), or inflammatory bowel disease, consult your doctor before attempting self-abdominal massage.Avoid this method if you’re pregnant1.
  2. Employ a heating pad to help relax tense muscles and facilitate easier bathroom trips. Relax by lying on your back and using a heating pad on your abdomen. Keep it on for approximately 15 minutes and assess if you experience any improvement. Watch a movie, listen to a podcast, or try an audiobook to distract yourself from the discomfort.
  3. Engage in physical activity to stimulate your intestines and promote movement. Give yoga, walking, dancing, swimming, or a quick bike ride a try. Small actions can have a big impact.Aim for at least 30 minutes of moderate exercise per day1.
  4. Consume Prunes: They naturally alleviate constipation. These have a high fiber content and contain sorbitol, a natural laxative. Eating1.
  5. Keep yourself hydrated by consuming ample amounts of water throughout the day. When dehydrated, stools can become harder and harder to pass. Make sure to drink a minimum of 8 cups of water every day.
  6. Boost your fiber intake by incorporating more high-fiber foods like fruits, veggies, whole grains, nuts, and seeds into your diet. Fiber increases stool volume and encourages regular bowel movements.
  7. Make sure to exercise regularly to maintain healthy bowel movements. A simple daily walk can have an impact.
  8. To prevent constipation, steer clear of dairy and processed foods. Reduce your consumption of dairy products and processed foods.

Keep in mind that each person’s body is unique, so discover what suits you best. If constipation continues or becomes severe, seek medical advice.