Constipation & Wellness: My Experience and Tips

It’s funny how life works… I spend my days working in a spine clinic, yet I often find myself at home laying flat on my back because even our office chairs are tough on the spine. And just like with my back pain, I’ve learned how closely our gut health is connected to how we feel day to day—especially when it comes to constipation.

This is a subject not everyone likes to talk about, but it’s something so many of us deal with. For me, constipation has been a chronic issue since my injury and disability. I want to share my experience, along with what I’ve learned, in the hope that it helps someone else feel less alone and more empowered to manage it.

Symptoms of Constipation

Constipation doesn’t look the same for everyone, but there are some common signs to pay attention to:

Infrequent bowel movements — typically fewer than three times a week. Hard or dry stools that are difficult to pass. Straining during bowel movements. Feeling of incomplete emptying even after going. Abdominal pain or bloating. Secondary symptoms like irritability, fatigue, or even referred pain.

In my own case, the secondary symptom shows up as lower back pain. It can be so intense that I thought it was strictly arthritis or my disability—until I realized how directly it was connected to constipation. Once I go, that back pain eases.

What Causes Constipation?

Constipation isn’t just “not going.” It’s a condition that can have many different causes, and often several factors work together. Some common reasons include:

Not moving enough — a sedentary lifestyle or limited mobility can slow digestion. Not drinking enough water — dehydration makes stools harder and more difficult to pass. Not eating enough — low food intake means less bulk to stimulate the bowels. What you eat — diets low in fiber or heavy in processed foods can lead to irregularity. Bowel blockages — in some cases, structural issues may prevent normal bowel movements. Medications — many prescriptions, including pain medicines, can cause constipation as a side effect.

For me, the surprising piece has been back pain. I used to think the ache in my lower back was connected to my disability or arthritis—but I discovered that it was actually due to constipation. Once I have a good bowel movement, the pain goes away.

Remedies for Constipation

The good news is, there are many ways to find relief when constipation shows up. Some are simple lifestyle adjustments, and others are tools or products that can make a big difference.

Hydration — Drinking enough water throughout the day helps soften stools and keep things moving. Herbal teas can be soothing too. Fiber — Adding more fruits, vegetables, beans, and whole grains to your diet increases stool bulk and promotes regularity.

Movement — Gentle exercise like walking, stretching, or even chair exercises (for those with limited mobility) can stimulate the bowels.

Routine — Establishing a bathroom routine (such as going after breakfast) trains your body to stay regular.

Massage or gentle patting — Lightly massaging or patting your abdomen (in the direction of the intestines) can encourage the bowels to move.

Over-the-counter remedies — Stool softeners or mild laxatives may help, but should be used sparingly and under guidance.

Stress management — Breathwork, meditation, and relaxation can ease tension that impacts gut health. Tools that help — I personally use a Squatty Potty—and I love it. Elevating your feet while on the toilet creates a more natural position for your body, which can make elimination easier and more complete.

Constipation may still happen, but having these remedies in place makes it easier to find relief when it does.

How to Stay Regular

Once you find relief from constipation, the next step is to keep things moving consistently. Staying regular is about small daily habits that support your digestive system:

Hydrate daily — Aim for enough water each day to keep stools soft and moving. Eat fiber consistently — Build meals around fruits, vegetables, beans, and whole grains.

Keep moving — Even gentle daily exercise (or stretching at your own pace) helps stimulate digestion.

Maintain a routine — Try to go at the same time each day, especially after meals when your bowels are naturally more active.

Listen to your body — Don’t ignore the urge to go. Delaying can make constipation worse.

Track your patterns — I personally use an app where I track everything: Urination — amount (by count), color, and time.

Bowels — consistency, amount, and time.

Food & Drink — what I eat and drink, the time, and the amount.

This helps me see patterns, connect causes to symptoms, and stay ahead of problems before they get too uncomfortable.

Support your gut health — Consider probiotics (through foods like yogurt or supplements) to encourage a balanced digestive system.

Lower stress — Stress impacts the gut. Incorporating breathwork, meditation, or quiet moments can help regulate both body and mind.

For me, when I stay mindful of hydration, fiber, and using my Squatty Potty, I feel lighter, more comfortable, and even notice less back pain. Regularity isn’t just about gut health—it’s about whole-body wellness.

Closing Reflection

Constipation is more common than most people admit, and it can affect your health in ways you might not expect. For me, learning that my lower back pain wasn’t only from arthritis but also from constipation was eye-opening. It reminded me how interconnected our bodies are.

By paying attention to what I eat and drink, using tools like a Squatty Potty, and tracking my patterns through an app, I’ve found ways to manage it better. It’s not always perfect, but the relief of staying regular is worth every small effort.

🌻 If you’re struggling with constipation, know that you’re not alone—and it’s okay to talk about it. Kindness to your body begins with awareness.