Dealing with the bloat, pain, and discomfort that comes with constipation? You’re certainly not alone. Up to 16 percent of adults have symptoms of constipation — and for those older than 60, this number jumps to 33 percent. Whether the culprit is a low-fiber diet, a new prescription, or simply not sipping enough water during your day, the good news is that massage could help you get things moving.
Research suggests that massage may help boost digestion both over the short and long term, and the best part is that it’s easy to try at home. Read on to learn about the benefits of massage for constipation, plus answers to common questions and four simple self-massages to try.
What Causes Constipation?
There are many factors that can play a role in slowed digestion, and it’s not always possible to control all of them. But in the modern era, the standard American diet (which tends to be highly processed and lacking in fluid and fiber) can be a major factor.
Fiber is a gut-friendly type of carbohydrate that helps with digestion, and it’s plentiful in fruits, veggies, and whole grains — but there’s not much (or any) of it in meats, dairy, or highly-processed foods. Plus, the lack of exercise in modern life can also contribute to slower digestion and constipation symptoms.
Diet and lifestyle can add to constipation, but they’re certainly not the only causes. Other reasons for slow digestion might include:
- Prescriptions, such as opiate-based pain medicine and some blood pressure medications
- Not feeling like you have enough privacy to use the bathroom
- High levels of stress, anxiety, or depression
- A recent change in your lifestyle, such as starting a new job, moving to a new place, or changing your diet
- Medical conditions affecting the digestive tract, hormones, or other organs
- Pregnancy
How Does Massage Help Constipation?
When you feel constipated, your first instinct might be to drink a cup of water, take a laxative, or simply wait it out. But if you’re looking for another remedy, massage therapy may be worth a try. It can help combat constipation by:
Stimulating the Digestive System
A good massage can stimulate the digestive system and support abdominal blood flow, which can help your system get things moving. Plus, massage following the natural motion of your intestines and colon may promote wave-like muscle contractions called peristalsis. These contractions are a natural part of the digestive process that help your intestines move waste forward.
Relaxing the Body
Massage can also help shift your body into “rest and digest” mode by activating your parasympathetic nervous system — and this can help with constipation in a few key ways.
Stress hormones like cortisol can cause your muscles to tense up, which can add to constipation symptoms. Beyond that, stressful emotions can also be perceived in the bowels through certain neurotransmitters. So, by giving yourself a soothing massage, it can signal to your bowels that it’s OK to relax — and in turn, help your digestive system get back on track.
Is There Any Research on Massage for Constipation?
Massage has been used for decades for constipation relief, and recent research suggests that it may provide some very real benefits.
One four-week-long 2022 study looked at whether abdominal massage could help with functional chronic constipation. The researchers recruited 74 participants and split them into two groups:
- Group one received massage plus lifestyle advice
- Group two received ultrasound therapy plus lifestyle advice
Both groups experienced benefits by the end of the study, but those in the massage group had the most significant changes in their symptoms.
In addition, a 2023 meta-analysis found that massage may help with constipation by increasing bathroom use frequency, making it easier to pass stool, and boosting overall quality of life.
Before You Get Started
For most people, trying massage for constipation is generally safe, but it’s important to note that it might not be right for everyone. For example, those with certain health conditions should always talk to their doctor before trying massage, since pressure in the wrong spots can cause or worsen symptoms.
That said, be sure to check with your healthcare team first if you are pregnant or have:
- Inflammatory bowel disease (IBD), as abdominal pressure may worsen discomfort or irritation for some people
- Any health conditions affecting the colon or digestive tract
- Cancer
- An unstable spinal injury
- A stomach wound or are recovering from any form of abdominal surgery
It’s also key to remember that some therapies and medications can impact your body’s response to massage. So, be sure to ask a healthcare professional ahead of time if you’re taking prescriptions or receiving any treatments.
How To Try Massage for Constipation: 4 Ways
Once you’ve got the all-clear to try massage for constipation, here are four easy techniques to relax your gut and help get your digestion moving:
ILU Massage Technique
The ILU massage technique is one of the easiest hands-on options for relief from constipation, cramps, and abdominal comfort. The goal of this massage is to follow the natural direction of your large intestine in order to promote healthy gut motility.
You can try it while sitting, lying down, or even standing in the shower. It can also be done over clothes or directly over the skin with the help of lotion or soap. To try it:
- Start with the letter “I.” Begin by using one or both hands to gently press and glide downward under your left rib cage toward your left hip bone. Repeat 8–10 times.
- Next, it’s time for the letter “L.” Gently press under your right rib cage, glide to the left, and sweep downward to the left hip bone. Repeat another 8–10 times.
- Finally, you’ll massage in a “U” motion. Start by applying gentle pressure just above the right hip bone. Then, glide upward toward the right ribs. Stop just underneath the right ribs, and sweep to the left side of your abdomen. Finally, glide down toward the left hip bone to finish the “U” shape. Repeat another 8–10 times.
Simple Circular Abdominal Massage
While ILU is one easy method to try for constipation relief, a simple circular colon massage can be helpful, too.
For this method, simply lay or sit, take a deep breath, and allow your belly to relax. Then, use one hand and gentle pressure to massage your abdomen in soothing clockwise motions. To stimulate the small intestine, you can use smaller, more focused circular motions on the area just around the belly button.
Try a Therapeutic Body Massager
When you think of massage tools, you might think of massage guns or foot massagers — but they’re not the only options out there. For home massage that can help with constipation and whole-body relief, the MedMassager Body Massager Plus is one gentle yet powerful tool to try.
It uses restorative oscillating motions and is built to be user-friendly — whether you prefer to use it handheld or stationary for a passive, relaxing massage.
If you have any health concerns, be sure to check with your doctor before getting started. With their green light, here’s how you could try it for constipation:
- Start your MedMassager to its lightest pressure setting.
- Align it with your lower right belly area, and gently circle it in clockwise motions for 3–5 minutes (Tip: Keep in mind the “U” shape from the ILU method to ensure you’re following the natural flow of your digestive tract.)
- As an optional step, you can position it behind you and lean back for an additional 10-minute back massage.
Hand and Foot Reflexology or Acupressure
Although less researched than belly massage for digestion, hand and foot massage are both popular choices for easing constipation.
In particular, many people enjoy hand and foot reflexology — an ancient type of massage that targets pressure points believed to be connected to other parts of the body. The idea is that by stimulating points linked to the liver, intestines, or other organs, it could help with slow or blocked digestion.
While there aren’t a ton of studies on reflexology and digestion yet, early results have been promising so far. For example, one 2020 review of seven small studies found that reflexology may ease certain constipation-related symptoms. And at the very least, if you’re someone who loves a good hand or foot rub, it can be a great way to shift your body into rest and digest mode.
What Points Should You Focus On?
L3, located a few inches down in the space between your big and middle toes, is one pressure point that many believe to help with digestion. Another point to try is LI4, or the hand valley point, which can be found in the webbing between your thumb and pointer finger.
Tips To Get the Most Relief
Before trying self-massage for constipation, here are some tips to help you stay comfortable while getting the most relief:
- Use massage when you are relaxed, like while you’re in bed or taking a warm bath.
- Pay attention to your body’s response, and be sure to avoid any techniques that seem to worsen your discomfort.
- Combine it with other remedies. Gentle movement, stretching, or light exercise can also work hand-in-hand with massage to help get your digestion moving.
- Try not to massage right after eating. It’s a good idea to wait at least 1–2 hours after meals to give your body a chance to digest some food first.
Frequently Asked Questions About Massage for Constipation
Here are some of the most common questions surrounding massage for constipation and better digestion:
- What type of massage is best for constipation? Generally, the “ILU” massage is one of the best techniques to boost your digestion. Many people find that it works well because it follows the natural flow of the digestive tract, all while promoting muscle contractions to help move things along.
- Which direction should you massage your belly for constipation? For a simple belly massage, always remember to massage in a clockwise motion. Start at the bottom right side of your belly, glide up toward your right ribs, then to the left, and finally to the left hip bone. When in doubt, just remember that you should be massaging downward on the left side, since this is where your descending colon is.
- How long does it take for a massage to start helping? A quick massage may bring some relief in as little as 15–30 minutes. But research shows that regular massage may help with constipation over the long term, too.
Other Tips and Home Remedies for Constipation Relief
Massage can be helpful when you want to give your digestion a quick boost. But there are many other trusted tips that can help you promote healthier digestion, both quickly and over the long haul.
From big-picture lifestyle changes to quick-fix remedies, here are a few steps you can take to curb constipation symptoms:
Stay Hydrated
Being dehydrated is a major (and sometimes overlooked) cause of constipation. When you don’t have enough water in your system, it can result in harder stool, and in turn, make it more difficult to pass through the colon. So, if you deal with constipation often, you might see a big difference by upping your water intake.
Adjust Your Diet
Aside from staying hydrated, what you eat also plays a major role in your digestive health. A diet high in ultra-processed meats, flours, and oils might also be low in fiber and hydration, which can add to digestion troubles.
Luckily, adding more fiber to your diet can be relatively simple — and a bonus is that foods high in fiber also often happen to be high in water, too.
Some high-fiber, high-water content foods to try include fruits like raspberries, pears, and apples, as well as veggies like broccoli, cabbage, and leafy greens. In addition, nuts, seeds, legumes, and whole grains can also help boost your fiber intake.
Try Caffeinated Coffee
Caffeine — and coffee in particular — can be a surprisingly powerful tool to help get your bowels moving. How does it work? In short, a cup of coffee can cause your body to release a hormone called gastrin, which may trigger the gastrocolic reflex. This reflex can speed up digestion by helping your colon contract.
Exercise Regularly
Have you noticed that your constipation worsens during times when you’re not moving much? You aren’t alone. Staying active is key in keeping your abdominal muscles strong, and it also plays a role in stimulating digestion. “Basically,” as a 2023 Harvard Health article puts it, “the colon responds to activity.” Plus, regular exercise can help relieve stress that might be making it harder to go to the bathroom.
Building an exercise routine might feel daunting, but it can be surprisingly easy to start. A brisk walk around the block, a quick yoga session, or a 10-minute bodyweight workout are all good ways to get moving. No matter what you choose, sneaking a little more movement into your daily life could help you see a positive change in your digestion.
Use Laxatives To Help Soften Stool
For some people with constipation, laxatives can be a good temporary solution. The main types of laxatives out there generally work by doing one or more of the following:
- Stimulating the muscles in the digestive tract
- Increasing bulk in stool
- Softening stool
- Drawing more water into the intestines
It’s important to note that laxatives might not be a good fit for those with certain health problems, and they’re generally not recommended for children. So, if you have any questions, be sure to get the OK from your doctor before trying them out.
When To See a Doctor for Constipation
Constipation due to a lifestyle change, recent stress, or dietary habits often passes on its own with the help of home remedies. But in some cases, constipation may be linked to a more serious health condition. Check with your doctor if you have:
- Severe pain in your belly or abdomen
- Unintentional weight loss
- Blood or other concerning changes in stool
- Sudden constipation after never experiencing it before
The Bottom Line
With everything from stress to a new job to not drinking enough water being potential causes of digestive troubles, constipation can be complicated. Fortunately, self-massage is one simple home remedy that could help support your system in getting back on track.
The best techniques — such as the ILU method or clockwise abdominal massage — are incredibly simple and easy to try. But if you want to benefit from long-term massage while helping your body settle into “rest and digest” mode more often, a therapeutic home body massager could help.
Check out the MedMassager Body Massager Plus today to get started, or learn more about the many soothing ways to use it.
