Self-massage for constipation is an ancient technique that is gaining strength today. This is because constipation affects almost 27% of the population. In addition, pharmacological measures, such as laxatives or enemas, can have adverse effects.
This type of massage focuses on stimulating the mobility of the intestine. This way, the feces are propelled along their journey to the outside.
However, knowing how to do it is essential when doing a self-massage for constipation. We explain it to you below.
What is self-massage for constipation?
Before explaining what self-massage for constipation consists of, it is valuable to know the definition of this situation. Constipation can be occasional or chronic. The first is short-lived and is associated with changes in diet, stress, a drug we take, etc.
On the contrary, chronic constipation occurs when the situation lasts over time, for more than three months. There are some criteria, called the Rome Criteria, which briefly define chronic constipation as follows:
- presence of hard stools in 25% of defecations,
- the sensation of incomplete evacuation or obstruction in 25% of attempts to defecate,
- need to push hard to expel feces.
What happens is that, in chronic constipation, laxatives or enemas lose their effectiveness. Also, they can cause side effects.
That is why seeking alternative measures to these conventional treatments is essential. One of them is self-massage.
How is self-massage for constipation performed?
Self-massage for constipation is a technique that has been used since ancient times. Therefore, there are different types and ways of doing it. A German study found that the most effective was the classic, followed by a kind called Mayr Kur.
What is sought with this procedure is to facilitate the peristaltic movement. That is, a series of contractions that occur in the digestive tract to push the content out. We explain the steps you must follow.
Preparation for self-massage for constipation
Before starting, it is recommended to drink a glass of water. In addition, the ideal is that two hours have passed since the last meal. We must have a slight idea of how the intestines are located within the abdomen to focus attention on the regular transit of feces.
Find a comfortable area to lie on your back with your legs stretched out. You can use a bed or a sofa.
Make it a quiet and pleasant place to focus on the process. The self-massage will last, at most, 25 minutes.
Massage Begins
It would help if you focused on your breathing. Try to inhale deeply, making the abdomen participate in the process. Do not breathe only with the ribcage. Then, place your hands on the stomach, making soft caresses on the skin.
Later, the pressure of the hands on the abdomen begins to increase. The idea is that you draw a circle with your hands in a clockwise direction. Perform this movement slowly, as many times as you need.
Other types of self-massage
Instead of drawing continuous circles, you can apply pressure at different points. First, place your hand at the top right and draw a horizontal line to the left. Then, press the upper left part of the abdomen and go down to the corresponding iliac fossa. This way, you will also stimulate the different sections of the colon ( large intestine ).
Extra tips to prevent constipation
Self-massage is a safe technique that does not usually have any adverse effects and can be performed as often as necessary. However, it must be noted that it should not be practiced in pregnant women or when there is abdominal pain.
The idea is always to consult a doctor in a situation like this. Knowing the cause of constipation helps direct treatment. In addition, the pathology depends to a large extent on other factors, such as diet or exercise.
To defecate correctly, you have to have proper habits. Always eating at the exact times and having a routine to go to the bathroom can help you.
Meals should consist of high-fiber foods. In the same way, you have to try to reduce ultra-processed foods.
Drinking enough water during the day is another fundamental aspect. It is recommended to take between 1.5 and 2 liters daily. If it is tough for you to comply, you can try infusions.
We must remember that exercise is one of the most influential factors. When we walk or run, we cause intestinal transit to activate. Also, keeping your abdominal muscles strong can help you have a better bowel movement.
