Massage for constipation 

Massage therapy for constipation is actually a pretty common complaint from clients. Lots of people seek out massage to help with the bloating and lower back pain that can happen. Given our modern life it's pretty common for people to have GI discomfort. Massage therapy can be a natural non-invasive option for constipation. 

Let me go over briefly why constipation happens. People do not move enough throughout the day. Sitting most of your day at work and driving does not help your GI tract work properly. Try to find ways to add steps into your day such as

• Taking the stairs at work
• Parking far away from the entrance 
• Don’t use the drive through 

Food choices matter too.  My biggest food tip is keeping it really simple. Especially, when you are just starting out with a lifestyle change. You want to have success in the food department. If you make it too complicated you will fail and go back to your unhealthy food choices. So just start with one meal and as you get comfortable with meal prep add another meal. Or make a large enough dinner so you can have left overs for lunch and potential breakfast. I don’t like to make my food choices too complicated. Stresses me out and food isn’t so post to require too much thinking in my option. You don’t need to do all kinds of running around either for this healthy food. Just go to your local grocery store, I like Market Basket. Shop the outer perimeter. Buy different types of meat, eggs, produce and herbs. Really pretty easy, no need for a big shopping list.

What causes constipation?

Your GI system is actually pretty sensitive for emotional and physical stress. When the parasympathetic nervous system is active for too long. It does slow down the intestine  quite a bit. This is called slow intestinal motility. Various medications such as pain medication can cause constipation as well. This is why getting your steps in as much as possible during the day is important. Just moving around and not sitting too much moves your food through the GI tract easier. Staying hydrated is important, helps to soften the waste. Along with various sources of high fiber foods. Here is a list of high fiber food to start adding to your diet. High fiber foods is a topic I've research quite a bit for my own health. A high fiber diet so far has lowered my cholesterol and fasting glucose without medication,  

• Red/yellow potatoes with the skin on
• Apples/pears/kiwi with skin on
• Almonds/ Pistachio
• Homemade popcorn
• Artichoke

Make sure you add new sources of fiber into your diet slowly. Too much too fast can cause gas and bloating.  Another tip is to eat slowly. No need to inhale your food like a vacuum! Eating too fast adds to much air to the GI tract. Plus you tend to eat too much when you eat fast. Too much food too fast adds a lot of extra stress to digestion.  

How can massage help relieve constiapation 

Massage for constipation works by stimulating bowel movements through physical pressure. Massage therapists do get trained on how to work with the natural movement of digestion. A simple abdominal massage in the direction of digestion can help to relax the GI tract to help get things moving more regularly again. Massage helps to bring extra blood flow through the body and is super calming for the nervous system.   

Types of massages that may help constipation

When I have a client coming in for constipation I have 2 types of massages that are my standard suggestions. Craniosacral therapy and manual lymphatic drainage. 

Craniosacral therapy is one option. There is quite a bit of work done on the tail bone and hips. These small slight adjustments to the soft tissue can help to take pressure off the intestine. Helping with gas and bloating. There is also a hold where one hand is on the tail bone and the other hand rests on the stomach. This helps the therapist to be able to feel what is going on within the whole pelvic bowl. There are many ligaments and tendons that can go into spasm and squeeze on the intestines too much. 

Manual lymphatic drainage works by moving the extra fluid back into the heart and lungs. There is always abdominal work done multiple times during a session. If there is too much extra fluid in the abdominal cavities that also puts too much pressure on the GI tract. Think of manual lymphatic drainage as your pressure relief valve. 

Both sessions just for constipation will take about 30 minutes. You can also request just a standard abdominal massage to your Swedish massage. 

If you are experiencing a flare up. Weekly massages can help to calm down the inflammation in the GI tract. Once bowel movements start happening more frequently then biweekly or monthly session can be used for maintenance.  

What to do inbetween sessions?

You're at home, can't get an appointment right away and your symptoms are flaring up again. Here's what you can do. After every meal walk for 5-10 minuets. This helps to get your food moving through the GI track faster. If that still isn't helping. Use moist heat on your stomach for about 5 minutes. Then with gentle small circle going clock wise massage your stomach. Start at the bottom right side and massage all the way to the bottom left side. If your are not pregnant you can do this as much as you need. Essential oils such as peppermint and fennel added to a carrier oil can give your digestion an extra boost too. You add this essential oil blend to your at home stomach massage . You can also try a supplement call Naturally Calm at night. To help you have a bowel movement in the morning. Smooth Move herbal is also fine to use once in awhile, also take at night.  

When to message your doctor 

If your are not having a bowel movement for many days chronically. It's time to talk to your primary care doctor. Chronic constipation can actually give you lower back pain and into the hips. This is from all that built up pressure in the colon. And if you are taking a GLP-1 it's a good idea to have a plan in place with your doctor. That medication can cause chronic consitpation.  

Supplements to try 

• Benefiber
• Psyllium husk
• Magnesium oxide/citrate 
• Smooth Move tea

However this does not replace adding fruits and vegetable to ever meal. These supplements are meant to be used in addition to fiber from foods. Do not forget to drink more water. And no you don't need to drink a gallon of water a day. You drink the amount of water till your urine is light yellow to almost clear. Plus when you eat fruits and vegetables through out the day that also adds water to the intestines.   

What else to try 

Acupuncture is a great option to look into. Works nicely with massage. Both help to calm down the nervous system in different ways. A chiropractic adjustment can also be a helpful tool. Misalignments in the pelvis the lower back can also add to issues with constipation. You could honestly use acupuncture, chiropractic and massage at the same time. They don't compete with each other.    

FAQ about massage for constipation 

Massage for constipation can really help to get your digestion moving and grooving. All you need to do as part of your consolation with the massage therapist is to mention your digestion needs. As I've mention before abdominal massage is a part of massage therapy training in school, so it's easy enough to add into a regular session. Massage is a safe supportive option for constipation. 

Besides craniosacral therapy and manual  lymphatic drainage I mentioned above. You can also research John Barnes technique, Mayan abdominal massage and Ayurvedic remedies.  

Gentle abdominal and relation focused massage  can support your body natural digestion rhythm. Book your customized massage in West Boylston and let's create a treatment plan together that supports your entire body, not just the symptoms. Schedule your massage in West Boylston, MA. 

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