Relieving constipation can be a process of finding which remedy or remedies work the most effectively. There are many natural methods for relieving mild to moderate constipation which can be less harsh on the system without the presence of harsh chemicals.
Add more fiber to the diet. Select fruits and vegetables such as apples, peaches, lentils, cabbage, sweet potatoes, squash and citrus fruits which are high in fiber. If you don't like to eat fruits and vegetables, add fiber in the form of fiber supplements which are available in powders, tablets and wafers. Don't use fiber if you are chronically constipated as this only worsens the severity and the duration of the constipation.
Exercise for thirty minutes each day. Exercise may include vigorous exercise such as weight lifting while sitting in a chair, or more intense weight exercises such as bodybuilding, or may be as simple as yoga, walking or aerobics. Exercise stimulates contractions in the digestive tract which move waste along and out of the digestive tract during a bowel movement.
Massage the abdomen in a kneading motion. Begin in the lower left of the abdomen and move across in a clockwise direction. Massaging can help to relieve mild cases of constipation when you have a strong but unproductive urge to defecate. Massaging the abdomen can help to stimulate the muscles of the digestive tract to move waste along the digestive tract and into the rectum for emptying. Massaging can be effective while you're actually seated on the toilet undergoing a difficult bowel movement.
Remember that the definition of normal bowel movements varies from one person to the next. Lack of one or more bowel movements each day doesn't necessarily mean you are constipated. If you notice pain, difficulty having a bowel movement, or discomfort in the abdomen such as bloating and swelling, you may be constipated. If you notice a feeling of incomplete evacuation of stool, you may also be constipated.