Tips to Help Combat Constipation

Tips to Help Combat Constipation

Posted on September 12, 2023

Imagine, there is an entire aisle dedicated to digestive aids in your local pharmacy. That speaks volumes. According to a 2020 study sited in The American Journal of Gastroenterology, between 9% and 20% of adults in the USA are effected by chronic constipation. 

At Lotus Physical Therapy for Women, PLLC, I frequently see patients coming in to be treated for chronic constipation. It is also often revealed upon their evaluation that they suffer from constipation although it is not their primary complaint.  

Constipation can range from being a mild annoyance to something that significantly influences a person's lifestyle.


Chronic constipation can be uncomfortable. It can create abdominal bloating and gas. It can cause a sensation of pelvic pressure. It can also contribute to urinary frequency and incontinence because a bowel filled with stool that has not emptied can put pressure on the bladder.  

Some helpful tips to help reduce constipation are:

1. Keep yourself hydrated. Drink plenty of water throughout the day.

2. Be sure to eat a diet rich in fiber. Foods that contain soluble and insoluble fiber are important to help trap and remove waste from your system. An example would be a combination of vegetables, fruits and whole grains. A fresh vegetable juice, with green leafy vegetables or a fruit smoothie are other examples of ways to obtain fiber and nutrients. They are also quick and easy for those with busy schedules. Foods rich in Omega-3 fatty acids may also help. 

3. Exercise, exercise, exercise! Walking or other forms of repetitive exercise like cycling, rowing, jogging can stimulate muscles and circulation that assist with digestion of food. Stretching exercises like those found in yoga can also be helpful to stimulate bowel movements.

Always check with your doctor or appropriate healthcare provider before starting a new exercise program.

4. Relaxation techniques. Stress and the demands of a busy lifestyle have been shown to slow down digestion which can lead to constipation. Relaxation techniques like slow, deep breathing performed regularly, meditation and progressive relaxation can help calm the nervous system down and promote a healthier gut. 

To learn more about treatment for chronic constipation and how physical therapy may help you, contact me to schedule your appointment. Information in the contact section. 

How Can I Help You?

Feel free to reach out to me if you have any questions, inquiries, or if you're ready to embark on a journey towards improved well-being. Your path to holistic health and vitality starts here. I am here to provide you with personalized guidance, answer your queries, and assist you in taking the next steps on your transformative journey.