How to Poop When Constipated on the Toilet? The Secret Positions - ExtraChai (2023)

How to poop when constipated on the toilet?

Constipation! Though it seems a menial issue, it can make your life hell, if left neglected. If you are constipated once in a blue moon then it is fine. But, if constipation is your ally that shows up once or twice in a month then it looks like life is tough on you.

Apart from the constant feeling of being stuck, chronic constipation makes pooping a horrifying nightmare. You struggle hard to feel lighter. Plus, toilet strain is something no one ever wants to experience.

If you are also a victim of this grief in disguise, then here we are to help you out.

What makes you constipated?

There are a lot of factors that give birth to this issue.

1. Blockage in your colon or rectum

One of the most common causes of chronic constipation is blockage in the colon or rectum. A lot of factors such as anal fissure, rectal cancer, colon cancer, bowel obstruction, rectum bulge, or narrow colon can lead to this issue.

2. Malfunctioning of colon and rectum nerves

Some sorts of neurological issues such as autonomic neuropathy, stroke, and spinal injury may also cause chronic constipation.

3. Strength of the muscles involved in stool elimination

If your stool elimination muscles are not strong then the odds are high that chronic constipation will hit you hard.

4. Change in the hormonal levels-

Hormones can create havoc at multiple levels. If you have some underlying health conditions such as diabetes, pregnancy, or hypothyroidism, there are chances of hormone imbalance that eventually leads to constipation.

Should you put strain during constipation?

As we all know that pooping during severe constipation is a tough task, some people have to put a lot of pressure while pooping. However, that should be avoided. Straining a lot increases intra-abdominal pressure and may cause harm to the soft tissues present in the abdomen and anus. If you keep doing this, over time, you may get issues such as prolapse, piles, and varicose veins.

What are the ideal positions to ease out bowel movements during constipation?

Passing stool during constipation is a highly painful affair. As the stools become hard, you have to put a lot of strain to push it out. However, one can ease down the process by adopting the below mentioned sitting positions and techniques.

1. The semi-squatting position

You must be a big fan of squatting as it helps to shed those extra kilos. But, do you know that this can also help you to reduce the strain when constipated?

Yes, you read it right. Sitting on your toilet seat in a semi-squatting position is a great way to pass stool easily. To maintain this position, make sure that your knees are at a higher position than your hips. That simply means that you shouldn’t be hovering over the toilet seat. Rather you should be seated on the toilet with a stool below your feet.

By doing so, you ensure that your knees are higher than your hips that will eventually relax the pelvic floor muscles and make way for the stool to pass on. However, you shouldn’t be using this position if it isn’t comfortable or causes uneasiness. In addition to this, people who have gone through hip replacement surgery are not ideal candidates to practice this sitting position.

2. Leaning forward brings great relief

To reduce the strain while constipated, you can lean your upper body forward. By doing so, you can increase the pressure on your abdomen without straining much.

3. Try some relaxation technique-

There are a lot of relaxation techniques that make constipated pooping a fairly easy job. You can either opt for visualization or deep breathing. Even muscle relaxation techniques are exceptional and can help in passing stools easily. Try these therapies and choose the one that is comfortable and easy for you. Relaxation techniques have a calming effect on your mind and body and it helps to relax down. This further promotes easy stool passing.

If you want the best results from relaxation, then it is suggested that you should practice these techniques for a minimum of two and three times a day. Make sure that room is quiet enough so that you can concentrate properly. Then repeat the same technique while you are on your toilet seat. All these relaxation techniques help in reduction of hemorrhoids and prolapse. buy modalert tablets

4. Diaphragmatic breathing

Diaphragmatic breathing is a type of breathing wherein one breathes from the bottom of the lungs while keeping the mouth open. This type of breathing reduces strain and helps contract your pelvic floor muscles.

5. Brace your stomach

Bracing your stomach with a deep breath may help you to pass the stool out. To do this technique, you should dilate your stomach muscles in forward and backward directions while taking deep breaths. Make sure that you are not holding your stomach very tightly.

6. Relaxation of anal sphincter-

In case of any fecal incontinence and constipation, an anal sphincter exercise can bring you great relief. To do this exercise, start by sitting, standing, or lying down in a comfortable position, keep your legs slightly apart from each other. Now, try to squeeze your anal muscles till the time you are comfortable doing it. Make sure that you relax between two consecutive squeezes. Hold this position for 10 seconds and then come to relax position. This exercise will help you relax your anal muscles up to a great extent. Thus, you can feel comfortable on your toilet seat.

Simple tips and tricks on how to poop when constipated on the toilet?

Well, it takes a lot to deal with constipation. However, it is curable.

Here is our rundown of what you should do to have a relaxed bowel movement.

1. Early morning is the best time

Try to adopt an early morning bowel movement habit. As intestinal contractions are at the peak during this time period, passing stool during this time is easy and more relaxed in comparison to any other time of the day.

2. Have a heavy breakfast-

Make sure that your breakfast has good amount of healthy fatty foods. Healthy fatty foods are known to encourage gastrocolic reflexes that promote relaxed bowel movement.

3. Have fluids in abundant

Consuming ample amount of fluids will help you to loosen up your stool. You can either have plain water or drink fruit juices as well. Prune juice is an ideal drink to get some relief from constipation.

4. Fiber is profitable

Ensure that your food is rich in natural fibers. Natural fibers have the tendency to hold water inside the body for a longer time and prevent your stool to become hard. Beans, vegetables, fruits, whole grain cereals, and bran are some good sources of natural fibers.

5. Keep stress and tension at bay

Excessive stress can also disturb your body’s hormones that eventually causes irregular bowel movement. Thus, it is suggested to keep stress and tension at bay to enjoy well-being at the fullest.

6. Be active

Being lethargic makes things worse at each level. Make sure you are mobile and always do some light exercises like walking and jogging. Physical mobility promotes proper blood circulation in your abdomen facilitating regular bowel movement.

Though constipation is a devil, you can win over it by following the tips mentioned above. So if you are dealing with constipation, then it’s time to bid adieu to your issue.

Also recommended

How to Make Yourself Poop Immediately? 16 Home Remedies

10 Herbal Teas for Relieving Constipation and Make You Poop

12 Naturally Available Laxatives for Constipation-Which One Should You Take?


How do you poop instantly when constipated on the toilet? ›

How to Make Yourself Poop
  1. Drink coffee. Regarding drinks that make you poop immediately; coffee is probably the first that comes to mind. ...
  2. Squat when you poop. ...
  3. Use a fiber supplement. ...
  4. Take a stimulant laxative. ...
  5. Take an osmotic laxative. ...
  6. Take a lubricant laxative. ...
  7. Try a stool softener. ...
  8. Use a suppository.
Aug 2, 2022

What position should you be in the toilet when constipated? ›

Toilet positions To Relieve Constipation
  • Lean forward when you are sitting on the toilet with your hands resting on your thighs.
  • Make sure that your knees are bent and are higher than your hips (it may help to use a footstool if your toilet is high or you are not very tall)
Feb 10, 2023

How to make yourself poop immediately naturally while on the toilet? ›

Try squatting over the toilet when you think you might be ready to go. The squatting position can be mimicked by putting a stool under your feet to raise your knees up, says Peyton Berookim, MD, the director of the Gastroenterology Institute of Southern California in Los Angeles.

What is the simple trick to empty your bowels completely? ›

Movement and exercise can help you empty your bowels. Increasing activity will help you to improve your bowel function. Aim for 30 minutes of activity a day, for example, swimming, walking or gardening.

What is the best trick to poop? ›

If you aren't pooping as easily or often as you'd like, addressing these aspects can help.
  • Drink water. ...
  • Eat fruits, nuts, grains, and vegetables. ...
  • Add fiber foods slowly. ...
  • Cut out irritating foods. ...
  • Move more. ...
  • Change your bathroom posture. ...
  • Keep your bowel movements in mind.

How long should you sit on the toilet when constipated? ›

When you're constipated, your body may need more time in the bathroom, not less. Try to sit on the toilet for 15 minutes at the same time each day, even if you can't “go.” It can relax your digestive system and cue your body for a bowel movement.

How do you manually remove impacted stool? ›

Manual Disimpaction

A lubricated, gloved index finger is inserted into the rectum and the hardened stool is gently broken up using a scissoring motion. The finger is then moved in a circular manner, bent slightly and removed, extracting stool with it.

Does heat help constipation? ›

But heat can be mentally and physically relaxing. It may help relax your intestinal muscles so they function better. That can help with bowel movements. Be sure to use heat for short periods of time.

Should you move when constipated? ›

Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water your body absorbs from the stool. Hard, dry stools are harder to pass.

How much time does constipation last? ›

The normal length of time between bowel movements varies widely from person to person. Some people have them three times a day. Others have them just a few times a week. Going longer than 3 or more days without one, though, is usually too long.

Why do I feel like I have to poop but nothing comes out? ›

Tenesmus is a frequent urge to go to the bathroom without being able to go. It usually affects your bowels, but sometimes your bladder. Severe inflammation that irritates the nerves involved in pooping or peeing is often the cause. Your nerves overreact, telling your muscles that you constantly have to go.

What happens if you have severe constipation? ›

Constipation should not be ignored. If it is left untreated, serious complications may arise such as hemorrhoids, anal fissure, fecal impaction and rectal prolapse as well as other related diseases that affect to general health in a long run.

What is the fastest home remedy for constipation? ›

Here are 13 natural home remedies to relieve constipation.
  1. Drink more water. ...
  2. Eat more fiber, especially soluble, non-fermentable fiber. ...
  3. Exercise more. ...
  4. Drink coffee, especially caffeinated coffee. ...
  5. Take Senna, an herbal laxative. ...
  6. Eat probiotic foods or take probiotic supplements. ...
  7. Over-the-counter or prescription laxatives.

Does a spoonful of olive oil help constipation? ›

Olive oil – consuming a teaspoon of olive oil in the morning on an empty stomach can encourage stool to flow through the gut. The oil acts as a lubricant in the digestive system, meaning it's easier for solids to slide through. It also softens up the stool, making it easier to empty your bowels completely.

What positions help you poop? ›

Squatting, or sitting with your knees raised and your legs slightly spread, may indeed be the most natural and most effective way to empty your bowels.

How much baking soda should I take for constipation? ›

To make a baking soda solution, add about a tablespoon of baking soda to a glass of water and mix it well. Once the baking soda dissolves, drink the solution. However, in addition to not necessarily being an effective treatment, there may be risks for people who use baking soda for constipation.

Does apple cider vinegar make you poop a lot? ›

Some people may find that drinking diluted apple cider vinegar helps them have a bowel movement, but research does not support the effectiveness of this remedy. People can try a wide range of other natural remedies instead of apple cider vinegar.

How long is too long on the toilet? ›

Most professionals recommend spending no more time on the toilet than it takes to pass a stool. Studies have shown that the average bowel movement takes 12 seconds. Sometimes it does take longer, however, so at maximum, you should not spend more than 10 minutes on the toilet.

When should I go to ER for impacted bowel? ›

“It would be an emergency if you hadn't had a bowel movement for a prolonged time, and you're also experiencing major bloating or severe abdominal pain,” notes Dr. Zutshi. Slight symptoms will not take you to the emergency room. You should go to the emergency room if your symptoms are severe.

How do you soften an impacted stool quickly at home? ›

To soften impacted stool quickly, you would most likely need to take an oral laxative, use an anal suppository, or do water irrigation.

How do you massage impacted stool? ›

Slide the hand up the abdomen towards the ribcage, then across the abdomen and then down the left hand wall. This will assist in propelling faecal matter along the gut. This should be a firm, deep pressure throughout. Continue for about 2 minutes.

Should I drink hot or cold water when constipated? ›

This constipation can make bowel movements painful and may cause other problems, including hemorrhoids and bloating. Drinking hot water helps to break down food faster than drinking cold or warm water. It reduces the risk of constipation by supporting regular bowel movements.

Is it good to drink hot water when constipated? ›

May help relieve constipation

Staying hydrated helps soften stool and makes it easier to pass. Drinking hot water regularly may help keep your bowel movements regular.

Why can't I poop even after taking laxatives? ›

If you take laxatives too often, you could keep your body from “knowing” when it's time to have a bowel movement. Your body will be less likely to respond to the urge to go, and stool may build up in your colon or rectum.

Can you push too hard when constipated? ›

Constipation may cause you to push too hard during a bowel movement. The pressure from pushing may cause the rectum to come through the anus. A chronic condition can cause problems that lead to a prolapse.

Is it bad to push too hard when you're constipated? ›

In some cases, straining to poop can lead to a condition called rectal prolapse. This happens when you push so hard that your rectum drops through your anus, Dr. Schnoll-Sussman says.

Should you push on your stomach when constipated? ›

Abdominal massage for constipation relief

Research shows abdominal massage can be effective in treating chronic constipation. Studies have found it can: increase the frequency of bowel movements. decrease colonic transit time.

What's the longest time constipated? ›

Doctors in China have removed nearly 13kg of faecal matter from the intestine of a 22-year-old man, who was constipated since birth, reports said. The unnamed man is believed to have been suffering from a rare congenital disease known as Hirschsprung.

How do you stop the never ending wipe? ›

Several methods can improve feelings of cleanliness after a bowel movement.
  1. Use wet wipes. Wet wipes can help you avoid irritation from dry toilet paper. ...
  2. Check the direction. ...
  3. Rinse clean with a bidet or rinse bottle. ...
  4. Avoid 'aggressive' or excessive wiping. ...
  5. Wear an incontinence pad.
Jan 12, 2021

Where do you push your stomach to poop? ›

Make a fist with your right hand and place it on your abdomen at hipbone level. Press firmly into your belly and slide your hand in a circular motion up toward your ribs, across your belly, down to your left hip bone, and back across the bottom of your belly.

Why is there a second pee after I poop? ›

When you do pass stool however, the relaxation of the stronger anal sphincter also decreases tension in the weaker urinary sphincter, allowing urine to pass at the same time.

How does the ER treat constipation? ›

The physician will many times insert a tube to help decompress the bowel which also provides the patient with significant relief. All in all, it is imperative to learn and understand that the stool is waste matter.

What is the strongest natural laxative? ›

Magnesium citrate is a powerful natural laxative. Magnesium citrate has been shown to be more bioavailable and better absorbed in the body than other forms of magnesium, such as magnesium oxide. Magnesium citrate increases the amount of water in the intestinal tract, which causes a bowel movement.

What is the best immediate laxative? ›

Dulcolax® Liquid Laxative works faster than MiraLAX. Dulcolax® works in as little as 30 minutes (30 minutes to 6 hours) while MiraLAX works in 1–3 days (based on product labeling).

What is the nurses cocktail for constipation? ›

When all else fails, nurses often resort to a constipation remedy called "Power Pudding." It contains bran, applesauce and prune juice.

How to relieve constipation in 30 minutes? ›

First, try drinking a cup of warm water, wait 30 minutes, and then gently massage your lower abdomen to try to stimulate the area. If that doesn't seem to help, take a hot shower, with the water concentrated on your lower back.

How to relieve constipation in 5 mins? ›

Here are a few suggestions:
  1. Drink plenty of water.
  2. Try an over-the-counter laxative.
  3. Do a brief yoga session using poses for constipation relief.
  4. Go for a jog or try other light exercise.
  5. Use an osmotic laxative to soften your stool.
Jul 14, 2021

Is Peanut Butter good for constipation? ›

Peanut butter contains fiber, which may help people avoid constipation. However, people should try to choose brands that do not contain added salt, sugar, or fat. Including certain foods in the diet can help to keep bowel movements regular. These include vegetables, legumes, and whole grains.

Does water help constipation? ›

Along with fiber, water helps your body pass stool. Drink an extra 2 to 4 glasses of water a day if you're constipated. There's no magic number for how much fluid you should get in an average day.

Should I shower when constipated? ›

Aids good digestion

You may not initially place a bath or shower in the 'helps with digestion' category; however, studies have shown that a benefit of a warm bath is that it can aid in alleviating constipation.

Is hot or cold water better for constipation? ›

Drinking hot water helps to break down food faster than drinking cold or warm water. It reduces the risk of constipation by supporting regular bowel movements.

How do you pass hard stools? ›

Hard stool treatment
  1. Abdominal massage. Sometimes a stomach massage can help stimulate the bowels if they're not moving enough to help stool digest more quickly. ...
  2. Drink more water. ...
  3. Eat more fiber. ...
  4. Avoid empty-calorie, low-fiber foods. ...
  5. Exercise.
Oct 17, 2018

What not to do when constipated? ›

Eating When you Have Constipation. Try these things to relieve your constipation: Do not skip meals. Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.

Can you soften stool that is already hard? ›

A warm mineral oil enema is often used to soften and lubricate the stool. However, enemas alone are not enough to remove a large, hardened impaction in most cases. The mass may have to be broken up by hand.

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