Everybody has had constipation at some point, and it may be annoying, particularly if it begins to impact other body parts. As someone who frequently bakes and tries out various ingredients, I am aware of the significant impact nutrition has on digestion. And let's face it, the last thing you want is a persistent lower back ache brought on by something as trivial as consuming too many refined carbohydrates or not drinking enough water when you're standing all day in a workplace.
Constipation can cause back pain, which is less commonly discussed, even though most people only relate it to bloating and discomfort in the abdomen. You're not dreaming if you've ever experienced lower back pain following digestive difficulties. The two are directly related, and I'll explain why it occurs, what to look out for, and—most importantly—how to repair it in this article.
What is Constipation?
Your bowel motions slow down when you have constipation, which makes it harder to pass feces. Although everyone's "normal" is different, it is generally understood to be less than three bowel motions per week. Other typical indicators are:
- Struggling to use the restroom
- Hard, lumpy stools
- Feeling as though your bowels haven't been completely cleared
- Abdominal pain and bloating
Now, if you’ve ever experienced a nasty bout of constipation, you might’ve also noticed an unusual symptom: back pain. But how can that even happen?
Can Constipation Cause Back Pain?
Constipation can indeed cause back pain, especially in the lower back. Although spinal problems, injuries, and muscular strains are more frequently linked to back pain, constipation may also play a role. Constipation can either cause or worsen back pain in the following ways:
1. Increased Abdominal Pressure
Ever have to strain particularly hard when using the bathroom? That extra effort puts a lot of pressure on the abdominal muscles and, in turn, the lower back. Your lower back muscles may get stiff and uncomfortable if this occurs frequently.
💡 My Advice: Don't try too hard. Try drinking some warm water or a small cup of coffee (which can naturally stimulate the bowels) if you feel like you need to strain too much.
2. Bowel Distention and Gas
Bowel distention, in which your intestines become excessively full of stool, can result from severe constipation. This may result in:
- A bloated belly
- A feeling of heaviness
- Pain that radiates to the lower back
The discomfort may worsen if gas accumulates since it may increase pressure in the surrounding areas.
💡 What I've Noticed: My digestion slows down when I don't drink enough water while baking. Additionally, I may feel bloated and lethargic if I consume too many refined carbohydrates (such as croissants and pastries) without counterbalancing them with fiber.
3. Nerve Compression
Because your intestines are located so close to your spine and nerves, constipation can cause them to get too full, which can put pressure on spinal nerves and cause back pain. This is why sometimes the discomfort begins in your stomach and travels to your lower back.
4. Pelvic Floor Dysfunction
Bowel movements depend heavily on the pelvic floor muscles. Chronic constipation can cause these muscles to weaken or become overactive, which can result in pelvic floor dysfunction. This can contribute to lower back pain, as the pelvic floor muscles support the spine and surrounding structures.
Symptoms of Constipation-Related Back Pain
Recognizing the symptoms of constipation-related back pain can help differentiate it from other causes of discomfort. Common symptoms include:
- Lower back pain that coincides with or follows episodes of constipation
- Pain during bowel movements or the need to strain excessively
- Abdominal bloating and discomfort
- A feeling of incomplete evacuation after having a bowel movement
- Soreness or tension in the lower back muscles when straining or sitting for extended periods
👉When to worry: Consult a physician if the pain is severe, radiates to the legs, or is accompanied by tingling or numbness. Something more serious might be going on.
Risk Factors for Constipation and Back Pain
From personal experience, a few lifestyle habits can make constipation and back pain worse:
🚶 Sedentary lifestyle – Not moving enough slows digestion and weakens muscles.
🪑 Poor posture – Sitting for too long (especially with bad posture) strains the lower back.
💧 Dehydration – Hard stools = more straining = more back pain.
🍔 Dietary choices – Low-fiber diets and too many processed foods can lead to constipation.
😰 Stress – Stress affects digestion and can lead to both constipation and muscle tension.
🤰 Pregnancy – Hormonal changes and added pressure on the spine can make both issues worse.
Treatment Options for Constipation-Related Back Pain
1. Improve Your Diet
Consuming extra fiber promotes easy digestion and softens feces. A few reliable sources are:
✅ Whole grains (oats, quinoa, brown rice)
✅ Vegetables (spinach, carrots, broccoli)
✅ Fruits (apples, pears, prunes)
✅ Legumes (beans, lentils)
💡 What Works for Me: I can tell a change when I add chia seeds to my cereal or morning smoothie. Reducing the consumption of refined flour (such as white bread and pastries) is also beneficial.
2. Stay Hydrated
Keeping things moving requires consuming eight glasses of water or more each day. Lemon water or herbal teas may work well if plain water is dull.
3. Get Moving
One of the finest natural treatments for back pain and constipation is exercise. Some excellent choices are:
🏃 Walking
🧘 Yoga
🏊 Swimming
Stretching for only ten minutes may have a significant impact!
4. Try Over-the-Counter Remedies (With Caution)
Constipation can be relieved with laxatives, stool softeners, and fiber supplements. However, because misuse might result in dependency or more digestive problems, they should be used carefully and under a doctor's supervision.
5. Stress Management
Both back pain and constipation can be made worse by stress. Using relaxation methods like progressive muscle relaxation, deep breathing, or meditation can help ease back pain and digestive issues while also lowering general body stress.
6. Posture Correction
Maintaining proper posture, especially when sitting for long periods, can help prevent strain on the back muscles and reduce discomfort. Ergonomic chairs or standing desks may also be beneficial.
7. Pelvic Floor Exercises
Strengthening the pelvic floor muscles can improve bowel function and reduce the strain associated with constipation. Pelvic floor exercises, such as Kegels, may also alleviate back pain caused by muscle tension.
8. Hot or Cold Therapy
Applying a heating pad to the lower back can help relax tense muscles and alleviate pain. Alternatively, cold packs can reduce inflammation if there is any swelling in the back.
When to See a Doctor
While constipation and back pain are often manageable with lifestyle changes and home remedies, there are certain situations where medical intervention is necessary:
⚠️If constipation becomes chronic or is accompanied by blood in the stool⚠️If back pain is severe or radiates to other parts of the body, such as the legs
⚠️If you experience numbness or tingling in the back, legs, or pelvic area
⚠️If you have a history of gastrointestinal disorders or spinal problems that may complicate treatment
In these cases, a doctor can conduct a thorough evaluation to determine the underlying cause of both conditions and recommend appropriate treatment.
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