Can An Exercise Ball Help With Constipation? 

Let’s face it, nothing is worse than feeling backed up.  Constipation is a real pain in the butt (literally).

It’s like your intestines got clogged, leaving you with stomach issues, bloating, and the constant urge to go.

So, what can you do?

Luckily, exercise has been scientifically proven to help you poop.

But what if you’re unable to exercise due to an injury or pain?

Fear not, my friend. The solution is to grab a stability ball.

Yes, you heard me right, a giant ball. With just a few moves, you can say goodbye to constipation and hello to relief.

So, what are you waiting for?

Grab that ball and let’s get things moving!

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What Are The Main Causes Of Constipation?

I wanted to explain a few causes for constipation.

Hopefully this will help you to figure out why you are not pooping.

Making a few changes to your lifestyle may prevent you for suffering needlessly in the future.

Poor Diet

Let’s face it, constipation is like being stranded on a deserted island with only a cactus for company – miserable.

Your stomach is in knots, you feel bloated, and you’re constantly eyeing the bathroom like it’s your only hope of salvation.

If this sounds like a typical day for you, take heart. You’re not alone.

But why suffer in silence? Instead, why not tweak your diet to get things moving again?

If you’re a fan of red meats, fast foods, dairy, and fatty foods, you might be unknowingly contributing to your digestive woes.

So, it’s time to up your fiber game, folks.

Add more fruits like berries, oranges, and pears, and veggies like broccoli, carrots, and peas to your plate. Whole grains, pasta, and rice are also great sources of fiber.

These simple changes could mean the difference between constant discomfort and feeling like a new, regular person.

So, the next time constipation strikes, don’t just ride it out.

Fight back with fiber!

Decreased Activity

Beware the enemy of bowels everywhere: inactivity.

Whether you’re a couch potato by choice or an injury has you sidelined, the end result can be the same – constipation.

But fear not! There is a way to keep things moving smoothly down there.

Exercise can speed up the journey of food through the large intestine, which means less time for your body to absorb water from your stool.

And let’s face it, soggy poop ain’t fun for anyone.

Don’t be a sit-and-stare kind of person. Get those legs pumping and decrease your chances of getting “backed up”.

Try going for a walk or pumping up the zen factor with some yoga.

The key is to find something you enjoy and keep at it.

So get off your butt and keep things flowing!

Increased Stress

Stressed out?

Your gut could be feeling the heat too.

Your stress hormone gets all out of whack, slowing down your digestive functioning.

Plus, stress eating and forgetting to hydrate don’t help matters.

Add in messed up sleep and exercise routines and you’ve got a recipe for constipation calamity.

Don’t let stress bog you down – watch what you eat and drink, stay active, and give yourself a break!

Change in Routine

Here’s a real buzzkill: anything that shakes up your daily routine and diet can leave you feeling constipated.

Even that dream vacation you’ve been looking forward to or that night out with friends or family can mess with your bowel habits when you’re away from the comforts of your kitchen.    

It’s easy to give in to the temptation and start chowing down on junk food – which can leave you feeling backed up and bloated.   

It’s okay to indulge a little but keep track of what’s going into your belly!

Trust me, your bowels will thank you later.

Not Drinking Enough Water

Hey, listen up! If you’re not drinking enough water, your body’s gonna start stealing it from your stool, and trust me, that’s bad news.

Not drinking enough water can cause some serious issues…like rock-hard, stubborn stool that’ll make you wish you were never born.

Keep your intestines lubricated and your body hydrated by guzzling down that H2O!

Drink up, people!

Medical Conditions

There are several medical conditions that can cause constipation. 

Intestinal obstructions, pregnancy, irritable bowel syndrome, hypothyroidism and diabetes just to name a few. 

You should consult your physician if you have a medical diagnosis that is causing constipation. 

4 Activities to Do on a Stability Ball to Help Relieve Constipation

As you can see there are several causes for constipation. Most of the causes will take a lifestyle change to fix.

But when you’re feeling miserable and desperate for relief, there’s no time to mess around with lifestyle changes, am I right?

You need to fix this NOW- we’ve all been there!

Fear not, my suffering friend! While exercise won’t solve all your problems, it can definitely give things a little nudge in the right direction.

Plus, if you’re one of those folks who can’t exactly drop down for a set of push-ups without groaning in agony (hello, pregnancy or injury), an exercise ball might just be your saving grace.

I know what you’re asking – “Seriously, an exercise ball can fix my constipation”?

Short answer – Yes!

Don’t believe me? Trust me, it’s softer to sit on (thank goodness) and forces you to work those core muscles – which can be just the thing to get things moving along smoothly.

So let’s get to it, shall we?

Here are a few ball exercises to try out and hopefully give you some sweet, sweet relief.

Marches On The Stability Ball

Marches work to stimulate the smooth muscle of the stomach and intestine. 

When the smooth muscle contracts it helps to push the stool out. 

Marches on the stability ball increases the activity due to the need to stabilize the ball while moving your feet. 

1. Sit on the stability ball
2. Bring one foot up while keeping the other foot on the floor. 
3. Pull the leg up towards your chest and hold
4. Return your foot to the ground and repeat on the other leg. 

Doing this exercise on the stability ball vs a flat surface such as the floor or bed or while in a chair causes you to engage your core muscles more. 

If you find that this exercise is difficult to do on the stability ball. You can lie down on the floor or bed and put your feet on the ball.

Just bring one foot to your chest and then back to the ball. Then switch feet. You can also do this with both feet if you are lying down.

Abdominal Twists

This exercise stimulates the bowels by moving your core side to side. 

Again by doing this exercise on the ball it will work more muscles in order to keep you balanced.

To do this exercise:

1. Sit on the exercise ball
2. Lean your upper body back to about 45 degrees (or whatever you can safely do)
3. Begin to slowly twist your torso side to side. 

You will stimulate the smooth muscles and engage the abs to stay on the ball. 

Stomach Rolls

This exercise is one of my favorites.

It really is a relaxing and you do not feel like you are doing much. Don’t let it fool you, it can be very effective.

1. Start by lying across your ball with your hands and feet on the ground
2. If you have wrist issues you can go down to your elbows.
3. Place your stomach in the center of the ball
4. Begin rolling back and forth and then begin doing circles on the ball. 

This will stimulate the movement in the intestines and help you to push the stool out. 

Gentle Massage

Massage is a great way to stimulate the bowels.  This should definitely get something moving. 

1. Begin by sitting on your exercise ball.
2. Make a fist with your hand
3. Place your fist at the right lower side of your belly
4. Begin moving up to the rib cage.
5. Then take your fist across to the left side
6. Then go down the left side to the lower abdomen. 
7. Return to the lower right side of the abdomen and repeat. 

The large intestine starts at the right lower quadrant of the abdomen and runs in the pattern that we are doing the massage. 

This is why the massage is more effective if you follow the instructions above. 

Is It True – Can an Exercise Ball Help with Constipation?

Are you tired of feeling backed up and blocked up?

Yeah, me too. But let’s face it, making big lifestyle changes to fix constipation takes time. Ain’t nobody got time for that when you’re feeling miserable.

But fear not, my constipated compadres! There are some quick exercises you can try to get the job done faster.

Just don’t forget to still look for the root cause of the issue, or else you’ll just be back on the porcelain throne in no time.

And if you can’t get down on the floor to exercise, try busting out your trusty exercise ball for some relief.

But let’s aim for the long haul, shall we?

To avoid future episodes of constipation, make sure you’re eating a healthy diet, drinking lots of water, de-stressing your life, and find an exercise program that works for you (even if it means just stretching on an exercise ball).

It may require some lifestyle changes, but it’s worth it to keep things flowing smoothly down there.