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How to Relieve Lower Back Pain from Constipation

Constipation is a common digestive issue, but it can cause discomfort that extends beyond the gut. For some people, being constipated leads to lower back pain, creating a dull ache or pressure that can be difficult to ignore. Although it might feel alarming, this type of back pain is usually nothing serious and can be eased with simple self-care.

Understanding how constipation and lower back pain are connected, and what you can do to relieve both, can help you feel more in control and more comfortable.

Why Constipation Can Cause Lower Back Pain

When you are constipated, stool builds up in the colon. As the bowel becomes fuller and more distended, it can press against the nerves and muscles in your lower back. This pressure may cause a dull, aching pain that is felt in the lower spine or across the hips. For some, the discomfort is more noticeable when sitting or trying to go to the toilet.

Constipation can also cause bloating, cramping and a feeling of heaviness, which may make your posture more hunched or stiff, contributing to backache.

In most cases, once the bowel is emptied and normal movement returns, the back pain eases on its own. However, ongoing constipation can become uncomfortable and may need proper attention to avoid repeated symptoms.

Recognising the Signs

Alongside lower back discomfort, signs of constipation include infrequent bowel movements, passing hard or lumpy stools, straining, or feeling like you have not fully emptied your bowels. You might also feel bloated, nauseous or sluggish.

Back pain caused by constipation is usually felt as a general ache in the lower part of the back. It tends to come and go depending on how constipated you are and often improves once you have passed stool.

If your back pain is severe, comes on suddenly or is accompanied by symptoms such as fever, vomiting, blood in your stool or an inability to pass urine, seek medical help immediately. These could be signs of a more serious condition.

How to Relieve Constipation and Ease Back Pain

The most effective way to relieve back pain linked to constipation is to treat the constipation itself. Increasing your fibre intake helps to soften stool and encourage more regular bowel movements. Foods rich in fibre include wholegrains, fruits, vegetables, pulses and oats.

Staying well hydrated is equally important. Aim to drink 6 to 8 glasses of water a day, more in hot weather or if you are active. Fluids help to move waste through the bowel and reduce the likelihood of hard stools forming.

Regular physical activity stimulates bowel function and reduces the build-up of pressure. Even a gentle walk or stretching routine can help ease discomfort in both the abdomen and lower back.

If dietary changes do not bring relief, a short course of a mild laxative may help. Options include bulk-forming laxatives (which increase stool size), osmotic laxatives (which draw water into the bowel) or stimulant laxatives (which encourage the bowel muscles to contract). Always follow the instructions and speak to a pharmacist or GP if you’re unsure which type is suitable for you.

A warm bath can relax the muscles in the lower abdomen and back, easing the ache and helping your body feel more comfortable. You can also try applying a warm compress to the lower back or massaging the area gently in circular motions.

Improving Your Toilet Routine

Sometimes constipation is made worse by poor habits in the bathroom. Give yourself time when you go to the toilet and try not to rush. Using a small footstool to raise your knees above your hips while sitting can help position the bowel more effectively for easier passing of stool.

Try to respond to your body’s natural urges and avoid holding in bowel movements, as this can lead to harder stool and more difficulty later on.

When to Speak to a GP

If your constipation lasts more than a few days, becomes frequent or is accompanied by unexplained weight loss, bleeding, persistent back pain or fatigue, seek advice from your GP. They may check for underlying conditions such as irritable bowel syndrome (IBS), medication side effects or thyroid problems.

You should also get medical advice if you are relying on laxatives regularly or if constipation is affecting your daily life.

Emotional Impact

Being constipated can be uncomfortable and even embarrassing, especially when it causes back pain or affects your confidence at work or in social situations. It can feel isolating or frustrating if it happens often. If your digestive symptoms are affecting your mood or mental health, speak to your GP. Support is available and there are strategies that can help you feel more in control.

Final Thoughts

Lower back pain caused by constipation is often temporary and manageable at home. By improving your diet, staying active and making small changes to your bathroom habits, you can relieve pressure in the bowel and ease the strain on your lower back. If problems persist, speak to your GP to explore further treatment or underlying causes. With the right support, both your digestion and back health can get back on track.