How To Relieve Lower Back Pain From Constipation? A Comprehensive Guide

By Gary Little

Updated On

Lower back pain and constipation – two common ailments that can leave you feeling uncomfortable, frustrated, and desperate for relief. While they may seem like separate issues, constipation and lower back pain are often closely connected.

 When constipation strikes, the strain and pressure on your lower back can cause intense pain, making daily activities a challenge. In this blog post, we’ll explore the causes of lower back pain from constipation and provide you with practical tips and natural remedies to find relief and improve your overall well-being.

Key Takeaways

  1. Constipation can lead to lower back pain due to increased pressure and strain on the lower back muscles and nerves.
  2. Lifestyle changes, such as maintaining a healthy diet rich in fiber and staying hydrated, can help alleviate constipation and lower back pain.
  3. Natural remedies and seeking professional help for persistent pain are essential steps in managing lower back pain from constipation.

Understanding The Causes Of Lower Back Pain From Constipation

When you’re constipated, your bowel movements become infrequent, and your stools become hard and difficult to pass. This buildup of waste in your colon can put extra pressure on your lower back, leading to pain and discomfort. The straining and pushing during bowel movements can also cause muscle tension and inflammation in the lower back region, further exacerbating the pain.

According to the National Institute of Neurological Disorders and Stroke, “Constipation can cause low back pain by causing the muscles and nerves in the pelvis and lower back to become irritated or inflamed.”

Moreover, constipation can cause the muscles in your pelvic floor to work harder, leading to muscle spasms and pain that radiates to your lower back. The longer you remain constipated, the more likely you are to experience lower back pain and discomfort.

Lifestyle Changes To Relieve Lower Back Pain

To find relief from lower back pain caused by constipation, it’s essential to make some simple yet effective lifestyle changes. Here are a few key strategies to help you get started:

1. Eat a fiber-rich diet

Incorporating plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, into your daily diet can help promote regular bowel movements and prevent constipation. Fiber adds bulk to your stools, making them easier to pass and reducing the strain on your lower back.

2. Stay hydrated

It’s vital to drink a sufficient amount of water throughout the day to support healthy bowel movements. Aim to drink at least 8 glasses of water per day to help soften your stools and prevent constipation. You can also try drinking warm water with lemon in the morning to stimulate your digestive system.

3. Exercise regularly

Engaging in regular physical activity can help stimulate bowel movements and reduce the risk of constipation. Strive to engage in at least 30 minutes of moderate exercise, like brisk walking or swimming, on most days of the week. Exercise also helps strengthen your core and back muscles, reducing the likelihood of lower back pain.

4. Incorporate stretching and strengthening exercises

Specific exercises targeting your lower back and abdominal muscles can help alleviate pain and improve your overall posture. Try gentle stretches, such as knee-to-chest stretches or cat-cow poses, to release tension in your lower back. Strengthening exercises, like bridges and planks, can help support your spine and reduce the risk of future pain.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends “getting regular physical activity and doing exercises to strengthen abdominal muscles” to help prevent constipation.

Natural Remedies For Constipation And Lower Back Pain Relief

In addition to lifestyle changes, several natural remedies can help alleviate constipation and provide relief from lower back pain:

  1. Herbal teas: Drinking herbal teas, such as senna, ginger, or chamomile tea, can help stimulate bowel movements and reduce inflammation in the digestive tract. Be cautious with senna tea, as overuse can lead to dependence and worsen constipation in the long run.
  2. Prunes and prune juice: Prunes and prune juice are natural laxatives that can help soften your stools and promote regular bowel movements. The sorbitol content in prunes draws water into the colon, making stools easier to pass and reducing the strain on your lower back.
  3. Flaxseeds: Flaxseeds are rich in fiber and omega-3 fatty acids, which can help ease constipation and reduce inflammation in the body. Try adding ground flaxseeds to your smoothies, yogurt, or oatmeal for a natural constipation remedy
  4. Probiotics: Probiotics are beneficial bacteria that help maintain a healthy balance in your gut. Consuming probiotic-rich foods, such as yogurt, kefir, or sauerkraut, or taking a probiotic supplement can help regulate bowel movements and reduce the risk of constipation.
  5. Maintain a regular bowel movement routine: Establishing a regular bowel movement routine can help train your body to have more predictable and comfortable bowel movements. Try to schedule a specific time each day for a bowel movement, such as after breakfast, and give yourself ample time to relax and let nature take its course.

When To Seek Professional Help For Persistent Lower Back Pain?

While lifestyle changes and natural remedies can be effective in managing lower back pain from constipation, it’s essential to seek professional help if your pain is severe, chronic, or accompanied by other concerning symptoms. Consulting a healthcare professional can help rule out any underlying medical conditions and provide you with a personalized treatment plan.

Your doctor may recommend the following:

  1. Physical therapy: A physical therapist can teach you specific exercises and stretches to help alleviate lower back pain and improve your overall posture and mobility.
  2. Chiropractic care: Chiropractic adjustments can help realign your spine, reduce muscle tension, and alleviate lower back pain caused by constipation.
  3. Medications: In some cases, your doctor may prescribe medications, such as stool softeners or laxatives, to help manage constipation and relieve lower back pain.
  4. Addressing underlying medical conditions: If your constipation is caused by an underlying medical condition, such as irritable bowel syndrome or hypothyroidism, your doctor will work with you to manage these conditions and alleviate your symptoms.

Also Read: Neck Pain From Workout: Tips For Immediate And Long-Term Relief


Lower back pain from constipation can be a frustrating and uncomfortable experience, but by making simple lifestyle changes, trying natural remedies, and seeking professional help when needed, you can find relief and improve your overall well-being. Remember to prioritize a healthy diet, stay hydrated, exercise regularly, and listen to your body’s signals.

If your lower back pain persists or worsens despite your best efforts, don’t hesitate to consult a healthcare professional. With the right combination of self-care and medical guidance, you can overcome the discomfort of lower back pain from constipation and get back to enjoying your daily life to the fullest.


1. How long does lower back pain from constipation usually last?

The duration of lower back pain from constipation can vary depending on the severity of the constipation and the effectiveness of the treatment. Generally, the pain should subside once the constipation is relieved, which can take a few days to a week with proper self-care and treatment.

2. Can stress contribute to constipation and lower back pain?

Yes, stress can play a role in both constipation and lower back pain. Stress can cause muscle tension, disrupt healthy bowel movements, and exacerbate existing pain. Managing stress through relaxation techniques, such as deep breathing, meditation, or yoga, can help alleviate constipation and reduce lower back pain.

3. Is it safe to use over-the-counter laxatives for constipation?

While over-the-counter laxatives can provide temporary relief from constipation, it’s essential to use them cautiously and as directed. Overuse of laxatives can lead to dependence and worsen constipation in the long run. It’s always best to consult with a healthcare professional before using laxatives, especially if you have chronic constipation or other medical conditions.

4. When should I seek immediate medical attention for lower back pain and constipation?

Seek immediate medical attention if your lower back pain is severe, does not improve with self-care measures, or is accompanied by other concerning symptoms, such as fever, unexplained weight loss, or blood in your stool. These symptoms may indicate a more serious underlying condition that requires prompt medical evaluation and treatment.

Gary Little

Gary Little is a well-respected Pain Specialist known for his unique approach to pain management. With over a decade of experience in the field, Gary has dedicated himself to empowering individuals to take control of their health and well-being. Through his innovative methods and personalized strategies, he teaches people how to eliminate Chronic Pain on their own. Gary's mission is to transform lives by providing practical solutions and fostering self-reliance in pain management. His compassionate guidance and expertise have earned him recognition as a trusted authority in the field.

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