HealthInfo Canterbury
Self-care for constipation
There are many things you can do yourself to try to deal with your constipation. Try the self-help advice below. If it doesn't make a difference within four to six weeks, see your GP or practice nurse.
- Eat a diet high in fibre and drink plenty of fluids. This can help relieve constipation and stop you getting constipated again. If you're already eating plenty of fibre-rich foods and drinking plenty of fluid, adding more probably won't help. In this case, see your GP.
- Find ways of being more active. This is important for your general health and wellbeing and may also help you keep your bowels regular.
- Go to the toilet when you get the urge to move your bowels. If you hold on, it might be more difficult to go later.
- Don’t sit on the toilet too long. Sitting for longer than 10 minutes can put pressure on your rectum and cause haemorrhoids or a rectal prolapse (when the large part of your large intestine slips outside your anus).
- Sit in the correct position:
- Sit comfortably on the toilet seat with your knees about hip distance apart and your feet flat on the floor.
- Your knees should be slightly higher than your hips. If the toilet seat is quite high you could use a small footstool or a pile of books under your feet.
- Lean forward a little and rest your forearms or elbows on your knees.
- As you lean forward make sure your spine is straight.
- Try to breathe to the bottom of your lungs with your mouth slightly open to prevent straining.
- Relax and push out your stomach.
- If you continue to have trouble with constipation after trying this advice, talk to your GP about medicines to treat constipation.
- Keep in contact with your GP to monitor your progress and adjust medicines if needed.
Written by HealthInfo clinical advisers. Last reviewed July 2021.
SourcesReview key: HICSA-13804
