Best massage techniques for constipation

Constipation is a common condition causing irregular bowel movements or difficulty passing stool. Constipation can be acute — short term — or chronic — lasting longer than 6 months.

If you have constipation, you may seek ways to relieve your discomfort. Massage may be one of the options.

Massage involves pressing, rubbing, and kneading the muscles, tendons, and ligaments. This helps ease the tension and pain which cause discomfort.

This article explores the research on the benefits of massage for constipation and provides tips and guidelines for where and how to use massage for constipation relief.

Does massage work for constipation relief?

Research suggests that massage may be an effective technique to relieve constipation in some people.

An older review from 2011 found that abdominal and colon massage can:

• reduce how long stools stay in the colon
• increase the number of times stool passes out of the body
• reduce feelings of discomfort associated with constipation
• stimulate muscle movement within the colon to help bowel movement

A 2020 review of 10 studies suggests that abdominal and colon massage may improve constipation symptoms, although further research is needed.

Similarly, a 2022 randomized controlled trial in 74 people with constipation indicated that abdominal massage increased stool frequency and consistency significantly more than placebo interventions.

Massage is not a substitute for treatment, though. If constipation has a connection with an underlying condition, such as bowel obstruction or nerve disorder, then it is essential to seek immediate medical attention. 

A healthcare team can also help you determine if there are other ways to improve bowel movements. Some of the ways may include:

• eating more fiber
• drinking more water
• avoiding certain foods

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Abdominal massage for constipation

Abdominal massage targets the muscles and organs in the abdomen. The exact method will depend on what feels comfortable to you.

Massage techniques for constipation may include softly stroking in a circular motion. You can try different pressure levels so you find one that feels comfortable.

Try these tips for abdominal massage for constipation relief:

1. Start by lying down or sitting in a comfortable position.
2. Apply slightly warm massage oil or lotion to your abdomen.
3. Place your hands on your right lower abdomen.
4. Start making small clockwise circular movements with your fingertips while you move upward.
5. Gradually move your hands up toward your ribs and then across your belly.
6. Finally, move your fingers down toward your left pelvic bone, continuing to make circular movements.
7. Repeat this process for 5–10 minutes, as tolerated.

Colon massage for constipation

Colon massage is a massage technique that targets superficial areas of the large intestine and tries to move intestine contents toward the rectum.

Like the abdominal massage, you can tailor the motions and pressure to your needs.

These tips may help you perform colon massage for constipation relief:

1. Start by lying down or sitting in a comfortable position.
2. Apply warm massage oil or lotion to your abdominal area.
3. Use your fingertips to apply downward pressure to your lower left abdomen, where the descending colon is present, which is the closest area to the rectum.
4. Slowly move your fingertips in a clockwise circular motion, pressing slightly downward as if you were trying to push something out or empty that part of the colon.
5. Gradually move up toward your ribs, still making clockwise circular movements in a downward direction.
6. Finally, move your fingertips toward your pelvic bone, continuing to make circular movements.
7. Repeat this process on your lower right abdomen, where the ascending colon is present. This time, focus on upward and sideway movements as if you were trying to move something toward the descending colon.
8. Repeat this process for 5–10 minutes, as tolerated.

Foot massage for constipation

Foot massage targets the muscles of the feet. Reflexology is a type of foot massage that applies pressure to specific points on the feet based on the theory that these points link to the corresponding parts of your body. In this sense, massaging these points would also affect the targeted body parts.

A 2020 review suggests that reflexology may be an effective therapy for functional constipation, although the existing research is limited. Functional constipation refers to difficult or painful bowel movements that do not have a chronic condition as the root cause.

A small 2020 study with 60 older adults living in a nursing home also found that reflexology did improve symptoms of constipation among this group. Specifically, researchers found that reflexology massage increased bowel movement frequency and decreased the severity of symptoms.

But these results were not replicated among infants and children in a 2020 review exploring the overall health effects of reflexology in this population.

Although massaging your feet, in general, may help you experience some constipation relief, finding a licensed reflexology therapist is recommended for this purpose.

Professional massage for constipation

Working with a licensed massage therapist trained in gastrointestinal massage may be more effective for some people as an alternative to self-massage methods.

A trained massage therapist can perform tailored techniques to target your specific symptoms. They can also teach you suitable movements and pressure levels that you can use at home.

You may want to consult with your healthcare team before starting a massage therapy routine. This practice may not be suitable for people with underlying conditions or in some situations. Letting your massage therapist know about medications, chronic conditions, and other ongoing therapies is also highly advisable.

Summary

Research suggests that massage may help relieve constipation symptoms. For instance, abdominal and colon massage may increase bowel movements more than usual, and foot massage may benefit older adults.

Although constipation relief is possible, you may want to discuss your symptoms with a healthcare professional to rule out a medical cause that may need a different approach.

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