Simple Techniques for Helping Constipation Through Stomach Massage

Back in 1999, a review of clinical trials found no evidence supporting the effectiveness of massage for constipation. However, recent research shows that certain massage methods can stimulate muscle contractions that aid in moving food through the digestive system.

Understanding Constipation

Constipation is characterized by infrequent bowel movements and difficulty passing stool. It often involves straining and a feeling of incomplete evacuation. In the USA, about 16 out of every 100 adults experience constipation symptoms.

If you experience constipation symptoms, consult your doctor, as they can assess your medical history and rule out any serious underlying conditions.

Stomach Massage Techniques for Constipation

A 2009 study revealed that abdominal massage increased bowel movements in participants with constipation. You can perform self-abdominal massage easily without the need for a professional. Follow these steps:

1. Lie on your side or back.
2. Apply gentle pressure with both hands starting from the lower abdomen and moving in a circular motion towards beneath your ribs.
3. Repeat this motion 5-10 times as part of your daily routine.

This technique can help stimulate stomach muscles involved in bowel movements and may take up to a week to show results.

Perineal Massage for Constipation

Perineal massage, targeted at the area between the anus and genitals, showed improvement in bowel function in a study involving adults with functional constipation. You can perform perineal massage on your own by following these steps:

1. Clean the perineal area and find a private space to sit.
2. Using your index finger, gently press the perineal area.
3. Repeat until you feel the urge to defecate.

Foot Massage for Constipation

Reflexology, a foot massage technique, showed promising results in a study involving children with constipation. You can try massaging your own feet by following these steps:

1. Sit comfortably and start massaging from the heel to the toes.
2. Massage the sides and inner/outer edges of your feet.

If flexibility is an issue, seek assistance from a reflexologist or someone who can help.

Additional Tips for Constipation

In addition to massage, other strategies can help with constipation. Stay hydrated, limit caffeine intake, engage in regular physical activity, manage stress, and consume fiber-rich and probiotic foods like fermented vegetables.

Combining massage with a healthy lifestyle can enhance the effectiveness of constipation management. Consult your doctor for personalized advice on addressing constipation issues effectively.