{"id":851,"date":"2026-06-27T08:09:52","date_gmt":"2026-06-27T06:09:52","guid":{"rendered":"https:\/\/clinicaqo.es\/constipation-what-really-works-and-what-the-science-says-about-abdominal-massage\/"},"modified":"2026-06-27T17:12:30","modified_gmt":"2026-06-27T15:12:30","slug":"constipation-what-really-works-and-what-the-science-says-about-abdominal-massage","status":"publish","type":"post","link":"https:\/\/clinicaqo.es\/en\/constipation-what-really-works-and-what-the-science-says-about-abdominal-massage\/","title":{"rendered":"Constipation: what really works (and what the science says about abdominal massage)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">It&#8217;s one of those subjects almost nobody talks about out loud, yet it affects a great many people: between 12% and 20% of the population in Spain, especially women and older people. Constipation is lived in silence, surrounded by home remedies of dubious origin and, far too often, tackled straight away with laxatives when the solution usually lies elsewhere.<\/p>\n\n<p class=\"wp-block-paragraph\">Let&#8217;s bring some order, with evidence and without taboos \u2013 including the question many people ask: does massaging your belly actually do anything?<\/p>\n\n<h2 class=\"wp-block-heading\">What is constipation, really?<\/h2>\n\n<p class=\"wp-block-paragraph\">It isn&#8217;t simply &#8220;not going every day&#8221;. Professionals define it by a set of symptoms (the <strong>Rome IV criteria<\/strong>). Put simply, there is constipation if, recurrently, several of these occur:<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Fewer than three bowel movements a week.<\/strong><\/li>\n\n\n<li><strong>Excessive straining<\/strong> to pass stools.<\/li>\n\n\n<li><strong>Hard<\/strong> or pellet-like stools.<\/li>\n\n\n<li><strong>A sense of not fully emptying<\/strong>, or of a &#8220;blockage&#8221;.<\/li>\n\n\n<li>Needing <strong>manual manoeuvres<\/strong> to be able to pass stools.<\/li>\n\n<\/ul>\n\n<p class=\"wp-block-paragraph\">It&#8217;s very common, so if you recognise yourself, you&#8217;re not alone \u2013 nor do you necessarily have anything serious.<\/p>\n\n<h2 class=\"wp-block-heading\">Why does it happen?<\/h2>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" src=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-1024x572.avif\" alt=\"Ilustraci&#xF3;n del recorrido del masaje abdominal en el sentido del colon (sentido de las agujas del reloj).\" class=\"wp-image-789\" srcset=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-1024x572.avif 1024w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-300x167.avif 300w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-768x429.avif 768w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-1536x857.avif 1536w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/270626-clinica-qo-ilustracion-masaje-abdominal-colon-2048x1143.avif 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<p class=\"wp-block-paragraph\">Most cases are <strong>functional constipation<\/strong> (with no disease behind it) and are explained by lifestyle:<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Little fibre<\/strong> in the diet.<\/li>\n\n\n<li><strong>Poor hydration<\/strong> (without water, the colon dries out the stools).<\/li>\n\n\n<li><strong>A sedentary lifestyle<\/strong> (movement stimulates the gut).<\/li>\n\n\n<li><strong>Ignoring the urge<\/strong> as a habit.<\/li>\n\n\n<li><strong>Changes in routine and travel.<\/strong><\/li>\n\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Other times it&#8217;s <strong>secondary<\/strong>: certain <strong>medications<\/strong> (opioids, iron, some antidepressants), <strong>pregnancy<\/strong>, <strong>age<\/strong> or conditions such as hypothyroidism, diabetes or irritable bowel syndrome.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-tratamiento-abdomen-afc0169-1024x683.avif\" alt=\"Abdominal massage applied by a therapist at Cl&#xED;nica QO\" class=\"wp-image-575\" srcset=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-tratamiento-abdomen-afc0169-1024x683.avif 1024w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-tratamiento-abdomen-afc0169-300x200.avif 300w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-tratamiento-abdomen-afc0169-768x512.avif 768w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-tratamiento-abdomen-afc0169.avif 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">First line: habits with evidence (before laxatives)<\/h2>\n\n<p class=\"wp-block-paragraph\">The clinical guidelines agree: the first thing isn&#8217;t pills, but these changes, which are safe and go to the root of the problem.<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>More fibre, little by little<\/strong> (target, 25\u201331 g\/day): fruit \u2013 kiwi and prunes work especially well \u2013, vegetables, pulses, wholegrains. Increase it slowly to avoid gas.<\/li>\n\n\n<li><strong>Drink enough<\/strong> (1.5\u20132 litres): raising your fibre without water can make it worse.<\/li>\n\n\n<li><strong>Move<\/strong>: aerobic exercise stimulates the colon.<\/li>\n\n\n<li><strong>Build a habit<\/strong>: go to the toilet at the same time, ideally 15\u201345 min after breakfast (make the most of the natural reflex after eating), and <strong>don&#8217;t hold it in<\/strong> when the urge comes.<\/li>\n\n\n<li><strong>Posture on the toilet<\/strong>: a small <strong>stool<\/strong> that raises your feet mimics the squatting position and makes passing stools much easier.<\/li>\n\n<\/ul>\n\n<blockquote class=\"wp-block-quote cqo-dato is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>Did you know \u2026?<\/strong> A trick as simple as resting your feet on a stool when you go to the toilet has a physiological basis: it relaxes the muscle that &#8220;closes&#8221; the rectum and makes emptying easier. Cheap, with no side effects and surprisingly effective.<\/p>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">Abdominal massage and visceral osteopathy: let&#8217;s be honest<\/h2>\n\n<p class=\"wp-block-paragraph\">Many people look for manual therapies for this, so we need to be clear about what the evidence says, without selling smoke:<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Abdominal massage<\/strong>: has <strong>good-quality evidence<\/strong>. Systematic reviews conclude that it can increase the frequency of bowel movements, soften the stools and improve quality of life in chronic constipation. What&#8217;s more, it&#8217;s a technique you <strong>can learn and apply to yourself<\/strong>.<\/li>\n\n\n<li><strong>Visceral osteopathy<\/strong>: is <strong>promising but with limited, low-quality evidence<\/strong>. Some small studies suggest improvement, but more solid research is needed to confirm it.<\/li>\n\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Honest conclusion: abdominal massage is a good supporting tool; visceral osteopathy may help some people, but it isn&#8217;t backed with the same strength. <strong>And neither replaces medical assessment<\/strong>, especially if there are warning signs.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Quick summary \u2013 what each one does<\/strong><\/p>\n\n<figure class=\"wp-block-table\"><table>\n<thead><tr><th>Measure<\/th><th>Backing<\/th><\/tr><\/thead>\n<tbody>\n<tr><td>Fibre, water, activity, routine<\/td><td>First line, good evidence<\/td><\/tr>\n<tr><td>Stool (posture)<\/td><td>Simple and effective<\/td><\/tr>\n<tr><td>Abdominal massage<\/td><td>Quality evidence as support<\/td><\/tr>\n<tr><td>Visceral osteopathy<\/td><td>Promising, limited evidence<\/td><\/tr>\n<tr><td>Laxatives<\/td><td>Under supervision, not routinely<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">Laxatives: when and which<\/h2>\n\n<p class=\"wp-block-paragraph\">If habits aren&#8217;t enough, the doctor may recommend laxatives in the short term. <strong>Bulk-forming<\/strong> ones (such as psyllium) and <strong>osmotic<\/strong> ones (polyethylene glycol, lactulose) are the first choice and the safest for somewhat longer use. <strong>Stimulant<\/strong> ones (senna, bisacodyl) are powerful but not for regular use, because the gut can &#8220;get used&#8221; to them. That&#8217;s why they should be used with judgement and supervision.<\/p>\n\n<h2 class=\"wp-block-heading\">Warning signs: here you mustn&#8217;t wait<\/h2>\n\n<p class=\"wp-block-paragraph\">Most of the time constipation is trivial. But certain signs make it essential to rule out something serious (including colorectal cancer):<\/p>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>\u26a0\ufe0f See a doctor without delay if there is:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Blood in the stools<\/strong>, or black, tarry stools.<\/li>\n\n\n<li><strong>Weight loss<\/strong> with no explanation.<\/li>\n\n\n<li>A <strong>recent and persistent change<\/strong> in bowel habit, especially <strong>from the age of 50<\/strong>.<\/li>\n\n\n<li><strong>Anaemia<\/strong> from iron deficiency.<\/li>\n\n\n<li><strong>Severe abdominal pain<\/strong>, vomiting or being unable to pass wind.<\/li>\n\n\n<li>A family history of <strong>bowel cancer<\/strong>.<\/li>\n\n<\/ul>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">When to see someone?<\/h2>\n\n<p class=\"wp-block-paragraph\">Book an appointment if the constipation is severe or <strong>doesn&#8217;t improve<\/strong> after several weeks of good habits; if you often need <strong>laxatives<\/strong> to be able to go; or if it significantly affects your quality of life. And, of course, at any warning sign. Osteopathy and massage can support, but don&#8217;t replace medical assessment.<\/p>\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n<p class=\"wp-block-paragraph\">Let&#8217;s go back to the subject nobody talks about. Now you have the map: constipation is tackled first with simple, well-tested things \u2013 more fibre and water, moving, a routine and even a stool \u2013 before laxatives. Abdominal massage is a good ally with scientific backing; visceral osteopathy, a promising but more modest option in terms of evidence. And, above all, there are warning signs that aren&#8217;t up for negotiation: faced with blood, weight loss or a recent change in habit from the age of 50, the doctor is the first stop.<\/p>\n\n<p class=\"wp-block-paragraph\">Looking after your gut isn&#8217;t a matter of a miracle remedy, but of a few consistent habits \u2013 and of knowing when to ask for help.<\/p>\n\n<blockquote class=\"wp-block-quote cqo-cta is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>Constipation that doesn&#8217;t improve with the usual?<\/strong> At Cl\u00ednica QO (Alicante) we guide you with lifestyle advice and supporting techniques, and tell you clearly when medical assessment is advisable, in your language.<\/p>\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcde <a class=\"cqo-cta-tel\" href=\"tel:+34656589740\"><strong>+34 656 58 97 40<\/strong><\/a> \u00b7 <a class=\"cqo-cta-btn\" href=\"https:\/\/clinicaqo.es\/en\/book-an-appointment\/\">Book your first appointment<\/a><\/p>\n\n<\/blockquote>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><em>This content is informational and does not replace medical consultation. If you have warning signs, see your doctor.<\/em><\/p>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>How often do you have to go to the toilet to not be constipated?<\/summary>\n\n<p class=\"wp-block-paragraph\">There&#8217;s no single &#8220;normal&#8221; number. We talk about constipation when there are fewer than three bowel movements a week along with straining, hard stools or a sense of not emptying. What matters is the set of symptoms, not just the frequency.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>What is most effective against constipation?<\/summary>\n\n<p class=\"wp-block-paragraph\">Lifestyle measures: more fibre (gradually), good hydration, physical activity, a toilet routine and a suitable posture (stool). They&#8217;re the first line, before laxatives.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>Does abdominal massage work?<\/summary>\n\n<p class=\"wp-block-paragraph\">Yes, it has quality evidence as support: it can increase the frequency of bowel movements and improve quality of life. What&#8217;s more, you can learn to apply it yourself.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>And visceral osteopathy?<\/summary>\n\n<p class=\"wp-block-paragraph\">It&#8217;s promising, but its evidence is limited and of low quality. It may help some people as support, but it doesn&#8217;t replace lifestyle measures or medical assessment.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>When should I worry about constipation?<\/summary>\n\n<p class=\"wp-block-paragraph\">If there&#8217;s blood in the stools, unexplained weight loss, a recent change in bowel habit (especially from the age of 50), anaemia, severe pain or vomiting. These are warning signs to see a doctor without delay.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<\/details>\n\n<h3 class=\"wp-block-heading\">Sources and reference guides<\/h3>\n\n<ul class=\"wp-block-list\">\n\n<li>NICE \u2014 <em>Constipation<\/em> (Clinical Knowledge Summaries): https:\/\/cks.nice.org.uk\/topics\/constipation\/<\/li>\n\n\n<li>Criterios de Roma IV (trastornos funcionales gastrointestinales): https:\/\/theromefoundation.org\/<\/li>\n\n\n<li>Cochrane \/ revisiones sistem\u00e1ticas sobre masaje abdominal y estre\u00f1imiento, v\u00eda PubMed\/NIH: https:\/\/pubmed.ncbi.nlm.nih.gov\/<\/li>\n\n\n<li>World Gastroenterology Organisation \u2014 <em>Constipation<\/em>: https:\/\/www.worldgastroenterology.org\/<\/li>\n\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Constipation is treated first with habits: fibre, hydration, activity and routine. We explain what works, the real role of visceral osteopathy and when to see a doctor.<\/p>\n","protected":false},"author":1,"featured_media":733,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[],"class_list":["post-851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing-and-prevention"],"_links":{"self":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts\/851","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/comments?post=851"}],"version-history":[{"count":0,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts\/851\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/media\/733"}],"wp:attachment":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/media?parent=851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/categories?post=851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/tags?post=851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}