We’ve all been there before – sitting on the toilet, straining and pushing, but nothing comes out. You feel bloated, uncomfortable and just want some relief. Constipation is no joke, and it can really put a damper on your day.

The good news is there are several remedies you can try at home to get things moving again. And no, you don’t need to reach for the stimulant laxatives just yet. Often simple changes in diet, posture and lifestyle can make all the difference.

In this post, we’ll walk through 6 proven home remedies to help you poop when you’re backed up. From drinking more water, to using the right toilet posture, you’ll learn several safe and effective ways to stimulate a bowel movement and get that sweet relief you’ve been waiting for.

While an occasional bout of constipation happens to everyone, if you find it’s becoming a regular occurrence, be sure to see your doctor. There may be an underlying cause that needs to be addressed. But for those random instances when you just can’t go, try the following tricks to get things flowing again.

Massage Your Tummy

Gently massaging your abdomen in a circular, clockwise motion can help stimulate bowel movements. The gentle pressure helps move stool through your intestines, sending signals that it’s time to head for the exit.

Use your fingers and palm to rub the area around your navel using light, clockwise circles. Start slowly and gradually increase pressure. Do this for 5-10 minutes and see if you feel any urges to use the bathroom.

This is a safe, non-invasive way to help get your digestion back on track when it’s temporarily out of whack. The bonus: it feels good too!

Use the Right Toilet Posture

The sitting position we typically use on toilets is not ideal for allowing maximal passage of stool.

When you sit with your knees at a 90 degree angle, it creates a kink in the rectum that can inhibit defecation. Think of it like putting a kink in a garden hose – it restricts flow.

To allow freer movement of the rectum and relaxation of the puborectalis muscle, you need to better simulate a squat or crouching-type position.

The easiest way to achieve this is to use a footstool or squatty potty. Simply place your feet on a stool about 6-8 inches high while sitting on the toilet. This allows you to widen your knees and achieve closer to a squatting/crouching posture.

Many people find this small change allows much easier bowel movements, so it’s worth a try!

Stay Hydrated

Making sure you drink enough fluids is key for maintaining regular bowel function.

Dehydration leads to harder, drier stools that are more difficult to pass. It also reduces the fluid volume in your intestines that helps sweep waste along on its journey out.

So be sure to drink plenty of water throughout the day. Herbal teas are also great choices, especially warming spices like cinnamon or ginger, which can help stimulate digestion.

Coffee and tea also count towards your fluid intake. So if you’re already feeling backed up, enjoy a nice warm caffeinated beverage which may help get things moving!

Eat More Fiber

Dietary fiber helps add bulk to stool and softens it, allowing easier passage through the intestines. Soluble fiber in particular helps absorb water, creating softer, more gel-like stool that’s easier to push along.

Some great high fiber foods include:

• Fruits like pears, prunes, apples, oranges
• Vegetables such as broccoli, artichokes, carrots
• Whole grains and cereals (oatmeal, bran, whole wheat bread)
• Nuts and seeds
• Legumes (beans, peas, lentils)

You can also take a fiber supplement if you’re having trouble getting enough from foods alone.

Psyllium husk is a common, gentle fiber supplement. Always make sure to take fiber with plenty of water.

Consider a Laxative

For occasional constipation, taking a laxative may help provide some relief when other remedies just aren’t cutting it.

There are several types of laxatives that work in different ways:

• Stool softeners: These increase the water content in the stools to make them softer and easier to pass. Docusate sodium is one example.
• Osmotic laxatives: These draw water into the intestines via osmosis to help soften the stool. Examples include magnesium citrate and milk of magnesia.
• Stimulant laxatives: As the name suggests, these stimulate contractions of the intestinal muscles to move the stool along. Bisacodyl and senna are common stimulant laxatives.
• Lubricant laxatives: These coat the intestinal wall to allow smoother passage of stool. Mineral oil is an example.

For stubborn, occasional constipation, a gentler type like a stool softener or osmotic agent may provide relief without strong side effects.

However, talk to your doctor before taking any laxative if you have chronic constipation or an underlying medical condition.

Try an Enema

If you just can’t get any results with any other methods, a saline enema may do the trick.

An enema involves gently squirting a liquid solution into the rectum to help loosen up stool and stimulate a bowel movement.

Saline enemas (which contain salt water) help draw additional fluid into the intestines, softening up any hardened stool in the process.

To administer an enema, lie on your side and gently insert the applicator tip into the anus, squeezing the bottle to empty the contents. Try to retain the liquid for at least 5 minutes before sitting on the toilet to expel.

Enemas can provide quick relief when you’re really backed up. But they aren’t recommended for frequent use due to risks like fluid/electrolyte imbalance. Always consult a doctor before trying one.

When to See a Doctor

Occasional constipation usually isn’t anything to worry about. But if you find it’s becoming a chronic problem, see your doctor.

Some signs it may be time for professional help include:

• Not being able to have a bowel movement for 3+ days
• Hard, painful stools
• Abdominal pain/cramping
• Bloating
• Nausea
• Weight loss
• Constant straining when trying to poop

Chronic constipation may be a sign of an obstruction or underlying condition that needs medical attention.

Don’t Suffer – Poop Better!

Nobody enjoys being constipated. Thankfully, simple remedies like staying hydrated, proper toilet posture, fiber, massage and the occasional laxative can often help you get back on track when nature calls!

Hopefully these tips provide some “relief” the next time you’re having trouble pooping. Just make sure to consult your doctor if problems persist. Get that bowel moving and start feeling better!