You can use abdominal massage for constipation relief. Massage can help stimulate peristalsis waves in your colon. Peristalsis (movement of an internal organ) helps move the stagnant fecal matter out of your colon.
Caution: If you have undiagnosed abdominal pain or any conditions affecting abdominal organs, do NOT massage your abdomen without the OK of your healthcare provider.
Do the following colon massage lying down for the best leverage. You could also stand in the shower and use a soapy solution for glide over your belly.
Take three to five minutes to do this massage. Notice if any areas feel slightly painful or tender. At first, use gentle pressure, although you may want to use more pressure after a few days. If you have tender or slightly painful areas, the discomfort will probably decrease with daily massages.
If you have deep pain, STOP the massage. If the pain persists, consult a healthcare provider.
Massage for constipation:
Here's a video demonstrating self-massage for constipation:
To help prevent constipation, eat the recommended 25 grams or more of fiber each day (the average American eats only half that much) and drink lots of water. Whole grains, beans, and most vegetables and fruits are good sources of fiber. If needed, take a fiber supplement. If you haven't been eating much fiber, add it slowly to reduce side effects such as gas.
Also, be aware some medications can cause constipation, as can some supplements (such as iron). Taking magnesium can help relieve constipation (or even cause loose stools). Seeking professional advice is a good idea.
Photo Credit: MassageNerd