Constipation and pain: how to relieve them?

Constipation is a disorder of bowel function that can be temporary or chronic. It manifests in two forms, which may or may not occur together:

• Transit constipation: Stools move slowly through the colon, reducing their frequency.

• Terminal constipation: by remaining in the colon for too long, stools harden, making their passage more difficult and sometimes painful.

Bowel movement frequency varies from person to person, but a normal frequency is estimated to be between 3 bowel movements per day and 3 bowel movements per week. Although anyone can experience episodes of occasional or chronic constipation, women and older adults are more commonly affected.

Constipation can have many causes, often related to lifestyle habits, but sometimes to physiological or medical factors:

Constipation and lifestyle

An insufficient intake of fruits and vegetables can lead to chronic constipation, as fibre is essential for the proper functioning of the digestive system. Not drinking enough water prevents the intestines from functioning properly, making stools harder and more difficult to pass. Lack of physical activity slows down bowel movements, worsening constipation. Finally, holding in a bowel movement for too long allows the colon to absorb more water from the stool, making it harder to pass.

Psychological factors and changes in routine

Stress activates the sympathetic nervous system, which inhibits digestion. This slows down intestinal transit and can cause constipation. Life changes such as travel, prolonged bed rest, or a change in diet can cause occasional constipation.

Physiological and mechanical causes

The progesterone secreted during pregnancy slows down bowel motility, and the pressure of the foetus on the organs can worsen constipation. Irritable Bowel Syndrome (IBS) often causes alternating episodes of constipation and diarrhoea.

Medical conditions and medication use

Constipation can be associated with conditions such as diabetes, hypothyroidism, Parkinson’s disease, or multiple sclerosis. Certain medications, including opioid-based pain relievers, anti-inflammatories, and antidepressants, can cause constipation.

Constipation can be accompanied by various symptoms, including:

• Infrequent bowel movements: Bowel transit is slowed, reducing the frequency of bowel movements to below normal—that is, fewer than 3 per week.

• Hard, dry stools that are difficult or even painful to pass: Excessive water absorption by the colon makes stools more compact, making it harder to pass them.

• Significant straining: Passing stools requires more effort than usual, often due to their hard consistency.

• Feeling of rectal fullness even after a bowel movement: the sensation that the bowel has not been completely emptied persists, causing discomfort.

• Abdominal pain (cramps, contractions, spasms): Slow bowel transit can cause painful contractions of the bowel.

• Bloating and flatulence: The accumulation of gas in the bowel causes bloating, often linked to stool stagnation.

• Swollen and tight abdomen: The buildup of gas and stool can cause abdominal distension, creating a sensation of a swollen belly.

• Haemorrhoids: Frequent and prolonged straining can cause or worsen haemorrhoids, swollen and painful veins around the anus.

Constipation is often accompanied by pain due to the pressure exerted by stool trapped in the colon. This can cause abdominal pain, as well as cramps, contractions, and spasms, mainly located in the lower abdomen, with possible radiation to the sides. Constipation can also cause anal pain. Excessive straining to pass stool puts intense pressure on the muscles of the anus, which can lead to injury. In addition, the pressure exerted on the veins around the anus promotes their dilation, which can lead to the development of haemorrhoids. Haemorrhoids can cause pain, itching, and bleeding during bowel movements.

A number of easily accessible natural solutions have proven effective for abdominal pain caused by constipation, whether it is occasional or chronic:

Digestive Mint Herbal Tea

Its unique blend combines 7 herbs known to aid digestion and promote well-being after meals. A deliciously effective herbal tea to soothe digestive discomfort. We recommend enjoying a cup of this herbal tea after your main meals.

Discover Organic Digestive Mint Herbal Tea

Plant-Based Activated Charcoal

If you want to reduce bloating and limit intestinal gas, vegetable charcoal is just the thing. Thanks to its high absorption capacity and detoxifying properties, it absorbs excess gas and cleanses the intestines. It’s perfect for relieving digestive discomfort and getting a flat stomach.

Discover France BIO Plant-Based Activated Charcoal - 120 capsules — Dietary supplement

Organic Golden Psyllium

Organic blond psyllium of the highest quality, 99% grade. Also known as Ispaghul, blond psyllium husks are rich in fibre and mucilage, which swell upon contact with water. Known for supporting healthy bowel function, its gentle mechanical action helps regulate bowel movements, whether they are too slow or too fast. Packaged as 100% whole husks in a doypack, for flexible dosing and easy consumption in a glass of water. For optimal effectiveness, it is important to drink enough water.

Discover our Organic Blond Psyllium - 300 g - Dietary Supplement

Other home remedies to relieve constipation and associated pain

Psyllium: Psyllium is rich in soluble fibre and mucilage, making it a gentle, non-irritating natural laxative. It helps regulate bowel movements while protecting the intestinal lining, making it ideal for people with sensitive intestines. To use it, mix 1 teaspoon into a glass of water and drink immediately before the gel forms.

Mallow: Thanks to its mucilage, mallow also has mild laxative properties. It can be consumed as a herbal tea: steep 1 to 2 g of dried plant material for 10 minutes to enjoy its benefits.

In addition to the natural remedies mentioned above, adopting this routine can help you say goodbye to constipation-related abdominal pain:

1. Increase your fibre intake: Incorporate more fibre into your diet by eating green vegetables, fruits, whole grains, and legumes. Fibre promotes bowel movement by increasing stool volume and making it easier to pass.

2. Drink enough water: Make sure to drink at least 1.5 to 2 litres of water per day to keep stools hydrated and help them move through the colon. Water is essential for preventing constipation.

3. Get regular exercise: Exercise daily—even a 30-minute walk—to stimulate bowel movements. Physical activity helps regulate bowel function.

4. Massage the abdomen: Gently massage your abdomen in circular motions to promote stool movement through the colon and relieve cramps associated with constipation.

5. Avoid holding it in: Go to the bathroom as soon as you feel the urge. Delaying this can make stools harder and make it harder to pass them, which increases pain.

6. Adopt a good position on the toilet : When you’re on the toilet, try slightly elevating your feet by placing a small stool under your legs. This position, which mimics a squatting posture, helps align the rectum optimally and facilitates bowel movements, thereby reducing straining and pain.

7. Take a probiotic supplement: if constipation is chronic, consider consulting a healthcare professional about taking probiotics specifically designed to rebalance the gut microbiota and improve digestion over the long term.

Take care of your digestive health with our recipes to improve digestive comfort:

Vegetable activated charcoal: due to its absorbent properties, vegetable charcoal should be taken at least two hours apart from birth control pills or other medications. 

If you experience sudden constipation, notice blood in your stool, or feel unable to pass gas, it is essential to see a doctor promptly. These symptoms may indicate more serious issues requiring medical attention.

Amandine is a writer specialising in natural health. Passionate about alternative medicine, she is currently training to become a naturopath. Through her articles, she shares her knowledge in an accessible way, helping readers explore simple ways to bring more balance and wellbeing into their everyday lives.