Sit on the toilet and relax your belly and pelvic floor
Lean forward slightly with feet supported (use a small stool if possible)
Take slow, deep breaths to reduce tension
Try to “bear down” gently on the exhale without straining hard
Drink a glass of warm water
Eat fiber earlier in the day (fruit, oats, beans) or use a small serving of prunes
Walk for 10–20 minutes to stimulate bowel movement
Establish a consistent toilet time, especially after meals
Use a footstool to achieve a more squatting position
If it’s been a while, consider an over-the-counter option like:
Osmotic laxative (polyethylene glycol) as directed
Stimulant laxative (senna or bisacodyl) as directed for short-term use
Glycerin suppository if stool is in the rectum (as directed)
If stool is hard and difficult, consider a stool softener (docusate) as directed
Stop if you feel sharp pain, dizziness, or worsening symptoms
Seek urgent care if you have severe abdominal pain, vomiting, blood in stool, fever, or inability to pass gas
Seek medical advice if constipation lasts more than 1–2 weeks or keeps recurring