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Constipation is usually defined as having a bowel movement fewer than three times per week. In addition to stress, certain lifestyle issues can lead to constipation. These include eating a low-fiber diet, not getting enough exercise, and not drinking enough water. Many people also experienceconstipation while traveling.
Research on Massage and Constipation
Even though massage isn’t a standard treatment for constipation, some scientific research shows that it may help in restoring regularity.
That same report also found that abdominal massage may help lessen colonic transit time, which is the amount of time it takes digested food to pass through your colon (i.e., the last segment of your digestive tract). In addition, the report determined that abdominal massage can help alleviate constipation-related pain and discomfort.
In clinical trials, people with constipation have also reported improvements in their quality of life after using an abdominal massage. However, some research (including a small clinical trial published in theInternational Journal of Nursing Studiesin 2009) suggests that using abdominal massage for constipation relief isn’t likely to lead to a decrease in the use oflaxatives(the most commonly used treatment for constipation).
How Long Does Constipation Last?
How to Use Massage for Constipation Relief
Several massage techniques may be helpful inrelieving constipationand promoting bowel movements. These are generally performed while lying down.
One popular technique involves placing your palm on your abdomen and then making small, circular, clockwise motions around your belly button. You can also widen these circles as you go so that the massage covers your entire abdomen.
To reap the full benefits of abdominal massage, try performing massage two times a day, aiming for a 20-minute session each time. Incorporatingdeep breathinginto each session may also help when using self-massage for constipation relief.
Before giving a massage or any other home remedy a try, it’s always a good idea to discuss it with your healthcare provider to see if it’s appropriate rather than attempting to self-treat. Pregnant women, for example, should avoid any type of massage on their abdomen. It should also be noted that constipation can sometimes signal an underlying health condition that requires medical treatment, such as an underactive thyroid. Other symptoms like abdominal pain may be present, but sometimes constipation may be the only symptom.
Other Ways to Relieve Constipation
Keep in mind that self-massage alone isn’t likely to treat constipation, and the goal should be toimprove overall digestionto keep things running smoothly. To stay regular, it’s essential to drink at least eight glasses of water each day, eat plenty of fiber-rich foods, and exercise regularly.
Several other alternative treatments may help fight constipation. These treatments include therapies likeacupressureand biofeedback, as well as natural remedies like probiotics. There are other natural constipation remedies available, but before trying any, consult your medical caregiver for advice.
Frequently Asked Questions
Rubbing your stomach in a clockwise motion is usually recommended for abdominal massage, but other techniques may slightly differ.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sinclair M.The use of abdominal massage to treat chronic constipation.J Body Mov Ther. 2011;15(4):436-45. doi:10.1016/j.jbmt.2010.07.007Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C.Effects of abdominal massage in management of constipation—a randomized controlled trial.Int J Nurs Stud. 2009;46(6):759-67. doi:10.1016/j.ijnurstu.2009.01.007National Health Service (NHS).Self-abdominal massage.Additional ReadingErnst E.Abdominal massage therapy for chronic constipation: A systematic review of controlled clinical trials.Forsch Komplementarmed. 1999;6(3):149-51. doi:10.1159/000021240McClurg D, Lowe-Strong A.Does abdominal massage relieve constipation?Nurs Times. 2011;107(12):20-2.Turan N, Atabek Aşt T.The Effect of Abdominal Massage on Constipation and Quality of Life.Gastroenterol Nurs. 2016;39(1):48-59. doi:10.1097/SGA.0000000000000202
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sinclair M.The use of abdominal massage to treat chronic constipation.J Body Mov Ther. 2011;15(4):436-45. doi:10.1016/j.jbmt.2010.07.007Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C.Effects of abdominal massage in management of constipation—a randomized controlled trial.Int J Nurs Stud. 2009;46(6):759-67. doi:10.1016/j.ijnurstu.2009.01.007National Health Service (NHS).Self-abdominal massage.Additional ReadingErnst E.Abdominal massage therapy for chronic constipation: A systematic review of controlled clinical trials.Forsch Komplementarmed. 1999;6(3):149-51. doi:10.1159/000021240McClurg D, Lowe-Strong A.Does abdominal massage relieve constipation?Nurs Times. 2011;107(12):20-2.Turan N, Atabek Aşt T.The Effect of Abdominal Massage on Constipation and Quality of Life.Gastroenterol Nurs. 2016;39(1):48-59. doi:10.1097/SGA.0000000000000202
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sinclair M.The use of abdominal massage to treat chronic constipation.J Body Mov Ther. 2011;15(4):436-45. doi:10.1016/j.jbmt.2010.07.007Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C.Effects of abdominal massage in management of constipation—a randomized controlled trial.Int J Nurs Stud. 2009;46(6):759-67. doi:10.1016/j.ijnurstu.2009.01.007National Health Service (NHS).Self-abdominal massage.
Sinclair M.The use of abdominal massage to treat chronic constipation.J Body Mov Ther. 2011;15(4):436-45. doi:10.1016/j.jbmt.2010.07.007
Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C.Effects of abdominal massage in management of constipation—a randomized controlled trial.Int J Nurs Stud. 2009;46(6):759-67. doi:10.1016/j.ijnurstu.2009.01.007
National Health Service (NHS).Self-abdominal massage.
Ernst E.Abdominal massage therapy for chronic constipation: A systematic review of controlled clinical trials.Forsch Komplementarmed. 1999;6(3):149-51. doi:10.1159/000021240McClurg D, Lowe-Strong A.Does abdominal massage relieve constipation?Nurs Times. 2011;107(12):20-2.Turan N, Atabek Aşt T.The Effect of Abdominal Massage on Constipation and Quality of Life.Gastroenterol Nurs. 2016;39(1):48-59. doi:10.1097/SGA.0000000000000202
Ernst E.Abdominal massage therapy for chronic constipation: A systematic review of controlled clinical trials.Forsch Komplementarmed. 1999;6(3):149-51. doi:10.1159/000021240
McClurg D, Lowe-Strong A.Does abdominal massage relieve constipation?Nurs Times. 2011;107(12):20-2.
Turan N, Atabek Aşt T.The Effect of Abdominal Massage on Constipation and Quality of Life.Gastroenterol Nurs. 2016;39(1):48-59. doi:10.1097/SGA.0000000000000202
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