“The management of constipation by osteopathy is still little known to the public. However, a single session of visceral work, to relax the intestine, the colon and all the areas that surround them, generally makes it possible to relaunch the transit” explains Astrid Béguin, author of My bible of osteopath secrets (ed. Leduc. S). The osteopath sometimes recommends a second session to see if the results are maintained or to look more precisely for the cause of this constipation: severe back pain, poor support on the ground, a level of stress can indeed be at the origin of the problem.
To prevent constipation from becoming chronic, she also gives her advice on gently reviving transit.
When you wake up: activate the transit
“Get up 15 minutes earlier than usual to perform this series of energizing exercises” advise the osteopath.
• The candle : Lying on the ground, knees bent, the arms are placed on each side of the body. On an exhale, bring the knees towards the chest. We inspire and on another expiration, we lift the buttocks and raise the hips vertically, supporting them with the hands. We do 3 to 4 breaths while maintaining the posture then, on an exhalation, we bend the knees, we bring the thighs towards the belly before resting the buttocks and the feet on the ground.
• The child : seated on the knees, the buttocks on the heels, one places the arms along the body and one lets the shoulders and the head sag gently towards the ground. Inhale and exhale quietly in this so-called “child” posture. To free the stomach from any compression, you can also spread your knees and extend your arms when you sink to the ground.
Note that this is a position that can be adopted by pregnant women, who often suffer from constipation.
At lunch: we make an anti-constipation herbal tea
“Food is the first treatment” says Astrid Béguin. “Start by having three real meals a day at fixed times, making sure to eat enough fiber at each meal. Also drink small amounts of water regularly because a lack of hydration can explain the phenomenon of constipation.“.
The osteopath also suggests drinking an after-lunch herbal tea made from linseed or an infusion of oats.
• Recipe : Boil 25 cl of water for 3 minutes then remove from the heat and add 15 g of flax seeds. Let sit for a few minutes before straining and drinking.
• The variant : Boil 25 cl of water with 15 g of oat bran for 5 minutes. Turn off the heat, let stand before straining and drinking.
At bedtime: a self-massage with essential oils
Recipe :
- In a 10 ml bottle, mix 90 drops (approximately 3 ml) of essential lavender essential oil, 60 drops of Provence cypress essential oil, 30 drops of bourbon geranium essential oil and top up with sweet almond vegetable oil. .
- Apply 5 drops of this mixture on the stomach and massage the navel area in a clockwise direction.
“You can complete this massage with a false breathing exercise” advise the osteopath. In a lying position on the ground, exhale fully then close your mouth and pinch your nose before making the gesture of inhaling by inflating your stomach and then exhaling without expelling the air. This “false breathing” is practiced 4 to 5 times in a row before re-breathing normally through the nose.
Note that essential oils are not recommended for pregnant women, nursing mothers and children under 3 months.
We forget the laxatives
Laxative plants such as aloe, senna, rhubarb or buckthorn should be avoided. The only phytotherapy specialty that can be used daily without risk, in addition to Astrid Béguin’s advice: psyllium (also called ispaghul). In contact with water, its seeds form a gel in the stomach which increases the volume of the food bolus and facilitates its expulsion. This is called a “bulk” laxative that changes the consistency of the stool in the presence of water.
To try when you suffer from an irritable bowel and do not tolerate dietary fiber well. Psyllium can be found in pharmacies and health food stores, in the form of seeds or capsules. At a rate of 20 g in the evening, drinking plenty of water.
Read also :
- Foods to avoid if you don’t want to be constipated
- Infographic: anti-constipation solutions
- Constipation: good natural laxatives and those to avoid
- Constipation: am I eating enough fibre?
- Constipation: gentle remedies that work
