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Constipation Relief Tips

Constipation is a condition where stool is hard and painful to excrete; it affects people for different reasons. If you are not consuming the right foods and liquids with the right amount of exercise, you may have a hard, painful stool that is difficult to move. Constipation is often accompanied by abdominal cramping, rectal cramping and hard, small stool that is lighter in color. Most bouts of constipation can be dealt with easily by diet and exercise. For chronic issues lasting more than two weeks, seek a doctor's advice.

  1. Diet

    • Make sure you are consuming a high-fiber diet. There are two types of fiber: soluble and insoluble. While both have great health benefits, insoluble fiber will help create more mass that passes through the colon and make bowel movements easier. Insoluble fiber is easy to add to your diet. You can find it in whole-grain cereals and breads. Make sure you are consuming at least five servings of fresh fruits and vegetables daily. Items such as prunes and prune juice can alleviate constipation symptoms. Also make sure to drink at least two quarts of water and non-caffeinated drinks each day.

    Warming Muscles Up

    • When you are constipated, the muscles in the rectum and abdomen become constricted and tense. Regular exercise will help to keep muscles warmed up and improve the ability for the stool to move down the colon and rectal areas. Another way to alleviate constipation symptoms is a warm bath with baking soda. This can also warm the muscles of the rectum to promote moving the stool down. It will also help to reduce the pain from cramping.

    Laxatives, Enemas and Suppositories

    • Laxatives are orally ingested to loosen stool. You may take something such as milk of magnesia to reduce pain and help relieve constipation symptoms. Suppositories and enemas will attack the problem from the opposite end. These are effective methods to cleanse the colon from impacted and hard fecal matter. Do not use enemas or suppositories for more than two treatments without consulting a physician.

    Seek Medical Help

    • Constipation can lead to minor tears in the rectum with bright red blood streaks in the stool. If there is more than just a streak of blood in the stool, if you are having severe cramping or if you cannot have a bowel movement without a laxative, enema or suppository, see your doctor or go to emergency care.

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