Constipation is a common digestive issue characterized by infrequent bowel movements or difficulty passing stool. It affects a significant portion of the adult population, with estimates suggesting up to 27% experience symptoms.
Typically, constipation means having fewer than three bowel movements per week. Individuals may also experience hard, dry, or lumpy stools, straining during defecation, or a feeling of incomplete emptying. This can lead to discomfort.
Optimal Laying Position for Constipation Relief
For individuals seeking relief from constipation, lying on the left side can be a helpful position. This recommendation stems from the specific anatomy of the large intestine, also known as the colon.
The colon is a muscular tube responsible for forming stool. It consists of several parts, including the ascending colon (right side), transverse colon (upper abdomen), and descending colon (left side), which leads to the rectum.
When lying on the left side, gravity assists stool movement through the colon. Waste moves from the ascending colon, through the transverse colon, to the descending colon on the left side. This provides a more direct path for stool towards the rectum. It can also facilitate waste passage from the small to large intestine. This encourages more efficient bowel movements, especially upon waking.
Additional Body Positions for Relief
Other body positions and movements can encourage bowel movements. Gentle abdominal massage, performed in a clockwise direction, can stimulate the intestines and help move stool along. Tracing “I,” “L,” and “U” on the abdomen, following the colon’s path, can encourage peristalsis (the muscle contractions that move waste).
Adopting a squatting position during defecation can also be effective. This posture, often achieved by using a footstool to elevate the knees above the hips while seated on a toilet, straightens the rectum and allows for easier and more complete bowel emptying.
Certain yoga poses can also provide relief by gently compressing and massaging the digestive organs. Twisting poses, such as seated or supine spinal twists, and poses like the Wind-Relieving Pose, can help stimulate intestinal activity and release trapped gas.
Beyond Position: Lifestyle and Dietary Aids
While specific body positions can offer immediate relief, long-term management of constipation often relies on consistent lifestyle and dietary adjustments. Adequate hydration is important, as water helps soften stool for easier passage.
Dehydration causes the large intestine to absorb more water from waste, leading to hard, dry stools. Adults are advised to consume around 9 cups of fluids daily for women and 13 cups for men, including from foods.
Increasing dietary fiber intake is another important strategy, as fiber adds bulk to stool and promotes regular bowel movements. Women should aim for 25 to 30 grams of fiber per day, while men should target 30 to 38 grams. Increase fiber gradually to prevent gas or bloating. Sources include whole grains, fruits (apples, bananas, prunes), vegetables (leafy greens, broccoli), and legumes. Both soluble and insoluble fiber are beneficial.
Regular physical activity also plays a crucial role in preventing and alleviating constipation. Exercise stimulates the muscles of the intestines, encouraging contractions that move stool through the digestive tract more efficiently. Aiming for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling, can significantly improve bowel regularity. Establishing a consistent bathroom routine helps train the body for predictable bowel movements. Attempting to have a bowel movement at the same time each day, ideally 20 to 40 minutes after a meal, can foster regularity.
When to Seek Medical Attention
While many cases of constipation respond to home remedies and lifestyle adjustments, certain symptoms warrant medical evaluation. Consult a healthcare provider if constipation persists for more than two to three weeks or does not improve with dietary and lifestyle changes. Seek medical attention promptly if you experience severe abdominal pain, cramping, or painful bowel movements that do not subside.
Other signs include blood in the stool (bright red or black, tarry). Unexplained weight loss, a new onset of constipation, especially in someone who has always had regular bowel habits, or any significant changes in the size, shape, or consistency of your stool also require professional assessment. These symptoms could indicate an underlying medical condition that may require diagnosis and treatment.