Adults only (18+)

How to Relieve Stomach Pain from Constipation

Stomach pain from constipation can feel frustrating, uncomfortable and at times quite distressing. It often builds slowly, creating a heavy or crampy sensation that can last for hours or even days. While constipation itself is common and usually not serious, the pain and pressure that come with it can interfere with daily life, appetite and mood. The good news is that in most cases, this discomfort can be eased with simple home remedies, lifestyle changes and support from your GP when needed.

Understanding what causes the pain and how to safely relieve it can help you feel more comfortable and restore regular bowel habits.

What Causes Constipation-Related Pain

Constipation happens when your bowel movements become infrequent, hard or difficult to pass. This can cause a build-up of waste in the colon, which stretches and irritates the bowel wall, triggering pain and bloating. The longer stool remains in the bowel, the drier and harder it becomes, making it more uncomfortable to pass.

The pain is usually felt in the lower abdomen but can also radiate through the back or upper belly. It may come and go or feel like a dull, constant ache. Cramping, bloating and a general feeling of fullness are also common.

Constipation may be caused by a number of factors, including a low-fibre diet, dehydration, lack of physical activity, stress, medication side effects or ignoring the urge to go. It can also be linked to hormonal changes, irritable bowel syndrome or other digestive conditions.

How to Relieve the Pain Safely at Home

If your stomach feels sore from constipation, the first step is to support your body in moving things along naturally. Increasing your fluid intake is essential. Water helps soften stools, making them easier to pass and reducing the pressure in your gut. Aim to sip water regularly throughout the day, even if you do not feel thirsty.

Applying a warm compress or hot water bottle to your lower abdomen can ease pain by relaxing the muscles and reducing cramping. Lie down with a warm compress for 15 to 20 minutes while taking slow, deep breaths. This may help stimulate bowel movement and reduce tension in the gut.

Gentle movement can make a big difference. A short walk or some light stretching can help stimulate the digestive tract and encourage natural bowel activity. Avoid lying down for long periods, as this may slow things down further.

If you feel able to eat, choose foods that are naturally rich in fibre, such as porridge oats, wholegrain bread, fruit, vegetables and pulses. These add bulk to your stool and support a healthy bowel rhythm. If you have not had much fibre recently, increase it gradually to avoid making symptoms worse at first.

Over-the-counter remedies like mild laxatives, fibre supplements or stool softeners can help relieve constipation. Speak to a pharmacist about which type is best for your situation, especially if you are taking other medication or have an ongoing health condition.

When to See a GP

Constipation is usually nothing to worry about, but you should speak to a GP if the pain is severe, if you have not had a bowel movement for more than a week or if you are regularly needing to use laxatives. You should also seek medical advice if you notice blood in your stool, unexplained weight loss or a sudden change in your usual bowel habits.

Your GP may ask questions about your diet, lifestyle and medical history, and in some cases, arrange further tests or refer you to a specialist. For many people, a few small changes and the right support can bring long-lasting relief.

Preventing Future Pain from Constipation

Keeping your digestive system healthy starts with staying hydrated and eating a balanced diet. Aim to include a mix of soluble and insoluble fibre in your meals, along with enough water to help it move through the gut. Regular exercise can also support a more active bowel.

Try to go to the toilet as soon as you feel the urge, and give yourself time to go without feeling rushed. Avoid straining, as this can make things worse. Creating a routine, such as going after breakfast when the gut is naturally more active, may also help.

If you are prone to constipation due to medication or a health condition, your GP may be able to adjust your treatment or suggest alternatives that are gentler on your digestive system.

Emotional and Physical Impact

Constipation can affect more than just your gut. It can lead to tiredness, irritability and poor sleep, especially when pain or discomfort builds up. The pressure and bloating can make people feel sluggish or self-conscious. If constipation becomes a frequent issue, it may also create anxiety around eating or going to the toilet. Talking to a healthcare professional about your concerns can make a real difference, both physically and emotionally.

Final Thought

Stomach pain from constipation is a common but manageable problem. With increased hydration, gentle movement, a fibre-rich diet and timely support, most people find relief within a few days. If the pain persists or becomes a regular issue, it is important to speak to a GP to rule out underlying causes and find the right long-term approach. You do not have to live in discomfort, and with a few simple changes, your digestive health can become more regular and more comfortable.