
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 will not 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.
Sources
The information in this section comes from the following sources, some of which may be clinically complex or not available to the general public
World Gastroenterology Organisation – Constipation: A global perspective, retrieved June 2017
Australian Prescriber – Managing constipation in adults (https://www.nps.org.au/australian-prescriber/articles/managing-constipation-in-adults), retrieved June 2017
Page reference: 56761
Review key: HICSA-13804