Home remedies and tips for constipation (plus exercises that help)

Prefer not to talk about your bathroom habits? You’re not alone. But your bowel movements (or lack thereof) play a big role in your health. Having healthy bowel movements (i.e., not being constipated) impacts how you feel, your energy, digestion, and more. So it’s something you really should be talking — or doing something  — about. 

What is constipation? Constipation is defined as having hard, dry stools that are difficult to pass, or having fewer than three bowel movements in a week. If that’s you, read on to learn more about what causes constipation and home remedies for prevention and treatment — especially with exercises from our Hinge Health physical therapists.

Causes of constipation

Constipation is common and can be due to many different factors, such as: 

• Dehydration

• Too much or too little fiber in your diet

• Certain medications

• Stress

• Lack of physical activity

• Tight pelvic floor muscles

• Pregnancy or breastfeeding

• Improper toileting techniques or posture

• Delaying bowel movements when you feel the urge to go

Constipation and your pelvic floor

Chronic constipation makes having bowel movements more difficult. And then straining to go to the bathroom can weaken your pelvic floor muscles, put stress on your pelvic organs and nerves, and lead to other bowel and bladder problems (like incontinence and urinary frequency). Pain related to constipation can cause stress and anxiety, leading to more pelvic muscle tension and an ongoing cycle of constipation.

Constipation home remedies

Because constipation can be due to many factors, you may need to try a variety of approaches to find what helps with constipation for you. Here are some common home remedies for constipation that can both treat and prevent constipation.

Physical activity  

Exercise can help manage constipation by reducing stress, speeding up digestion, and stimulating intestinal activity, which helps move stool through your system. Studies show that moderate to high levels of physical activity significantly reduces your risk of constipation. The combination of core muscle strengthening with aerobic exercise may be especially helpful.

In addition to being active in general, some targeted exercises for your pelvic floor and surrounding muscles can help ease constipation by promoting pelvic floor muscle relaxation, gently engaging your core muscles, and stimulating your bowels. The following exercises are recommended by physical therapists to help prevent and ease constipation.

These exercises may not relieve constipation immediately or trigger bowel movements, but doing them regularly helps stimulate intestinal activity and maintain good pelvic floor function, which can play a role in preventing constipation. A physical therapist can help you develop an exercise program to ease constipation and strengthen or relax your pelvic floor muscles. 

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Toilet techniques

Proper toileting techniques can make it easier to have a bowel movement. Try these tips if you’re dealing with constipation:

• Use the bathroom when you feel the urge. Don’t delay a bowel movement if possible.

• Place a small stool or box underneath your feet. Rest your feet on something that makes your knees sit higher than your hips. This relaxes your pelvic floor muscles and makes it easier to pass stool. 

• Sit up straight. Rather than slouch, lean forward and rest your hands or elbows on your thighs. 

• Take a few slow, deep breaths. Inhale, expanding your rib cage and belly. Then keep your belly expanded as you gently exhale. You can try making a “shhh” sound as you exhale. This will help your pelvic floor muscles stay relaxed and help you go. It may also help to imagine yourself having a bowel movement. 

• Don’t strain or push too hard. This can weaken your pelvic floor muscles and lead to hemorrhoids and incontinence. If you don’t have a bowel movement within 10 minutes, leave the bathroom and return when you feel the urge again. 

Fiber

Fiber is the tough part of plants your body can’t digest. It’s found in almost all fruits, vegetables, and whole grains. Fiber plays an important role in digestion and adds bulk to your food, which helps you feel full after eating. There are two types of fiber, each with different effects on your digestion:

Soluble fiber dissolves in water, forming a gel-like substance that slows digestion. This helps your body absorb carbohydrates more gradually, preventing rapid blood sugar spikes. It helps you form solid stools, reduces diarrhea, and nourishes gut bacteria. Foods high in soluble fiber include:

• Legumes

• Broccoli

• Carrots and other root vegetables

• Apples

• Avocados

• Oats and barley

Most people benefit from eating more soluble fiber. But too much can make your stool too hard. If that’s a problem for you, try eating more foods high in insoluble fiber (below).  

Insoluble fiber doesn’t dissolve in water. Instead, it absorbs water, adding volume and softening your stool. This can reduce constipation or hard stools, and make bowel movements easier to pass. It can also improve pelvic symptoms related to constipation or hard stools. Foods high in insoluble fiber include: 

• Whole grains

• Tomatoes

• Bananas

• Kiwi fruit

• Nuts and seeds

• Zucchini

• Green beans

• Cauliflower

• Celery

• Potatoes

Women should aim for 25-30 grams of fiber per day; men should aim for 30-35 grams per day. Gradually increase your fiber intake to avoid bloating or discomfort, and drink plenty of water. If it’s difficult to get enough fiber from your diet, consider supplements, but prioritize food sources and discuss your fiber needs with your healthcare provider. Be mindful that too much fiber (especially soluble fiber) can lead to gas and bloating, and make constipation worse. 

Bowel massage

Bowel massage is an external belly massage technique that encourages the movement of food through your large intestine. Studies show that it may speed bowel movements, improve your gastrointestinal function, and reduce chronic constipation.

The numbers in the diagram show the direction that digested food moves (from 1 to 5) in your bowel. It travels up the right side of your abdomen, across your belly (just beneath your rib cage), and down the left side. Like a one-way road, proper direction is key. Follow these steps to help move stool through your bowel:

• Step 1: Start at 1 (half way between your hip and belly button) and use the pads of your fingers to gently press down (a half inch or so) and release. Repeat 10 times.

• Step 2: Use your finger pads to massage 10 times in small circles at 1, 2, 3, 4, and 5.

• Step 3: Repeat Step 2.

It may help to practice bowel massage right after a meal. Your body has a natural reflex to move food out of your bowel when new food enters your stomach.

What else helps with constipation? 

The following lifestyle tweaks may also help relieve constipation. 

• Drink up. Hydration is key to regular bowel movements. Aim to drink half your body weight in ounces of water each day. (If you weigh 150 pounds, that’s 75 ounces.) If that’s too challenging, start with a more achievable goal and work up to it. 

• Have a warm breakfast and warm beverage in the morning to help stimulate digestion.

• Avoid constipating foods. Unripe bananas, white rice, apples (without the skin), white toast, alcohol, caffeine, and processed foods may contribute to constipation.

• Set aside time for undisturbed visits to the toilet, such as after breakfast or dinner. But don’t just sit on the toilet unless you really have to go.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Akbar, A., & Shreenath, A. P. (2021). High Fiber Diet. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559033/ 

2. Çalişkan, N., Bulut, H., & Konan, A. (2016). The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial. Gastroenterology Nursing, 39(5), 340-7. doi:10.1097/SGA.0000000000000181

3. Cleveland Clinic. (2019). Constipation  | Cleveland Clinic. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/4059-constipation

4. Constipation. (n.d.). Hopkins Medicine.  https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation

5. Constipation and the pelvic floor muscles - Bidmc of Boston. (2016). Retrieved from https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/rehabilitation-services/all_about_constipation_booklet_2016_05_rev.pdf 

6. Cui, J., Xie, F., Yue, H., Xie, C., Ma, J., Han, H., Fang, M., & Yao, F. (2024). Physical activity and constipation: A systematic review of cohort studies. Journal of global health, 14, 04197. doi:10.7189/jogh.14.04197

7. Gao, R., Tao, Y., Zhou, C., Li, J., Wang, X., Chen, L., Li, F., & Guo, L. (2019). Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scandinavian journal of gastroenterology, 54(2), 169–177. doi:10.1080/00365521.2019.1568544 

8. Gandhi, R., & Gunjal, S. (2023). Effect of aerobic exercise along with core muscle strengthening in young individuals with constipation: randomized controlled trial. International Journal of Research in Medical Sciences. doi:10.18203/2320-6012.ijrms20232412 

9. National Institute of Diabetes and Digestive and Kidney Diseases. (2019, November 25). Treatment for Constipation | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment

10. USDA. (2020). Dietary guidelines for Americans 2020 -2025. In Dietary Guidelines for Americans. USDA. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

11. What’s the Difference Between Soluble and Insoluble Fiber? (2021, February). Cleveland Clinic; Cleveland Clinic. https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber