How Constipation Causes Back Pain and Ways to Relieve It

Constipation is a common digestive issue that affects millions of people. While it is usually associated with bloating and discomfort in the abdomen, many people also experience back pain. But can constipation cause back pain? The short answer is yes. When stool builds up in the intestines, it can put pressure on the surrounding nerves and muscles, leading to pain in the lower back.

A study published in the Journal of Neurogastroenterology and Motility found that individuals with constipation often report musculoskeletal pain, particularly in the lower back. This happens because the buildup of stool in the colon increases pressure on surrounding organs and nerves, leading to discomfort in various parts of the body, including the spine.

How Constipation Causes Back Pain

Many people don’t associate constipation with back pain, but the two are often linked. Understanding how constipation affects the body can help explain why back pain sometimes accompanies digestive issues.

1. Buildup of Stool Pressing on Nerves

When stool becomes dense and difficult to pass, it accumulates in the intestines. This buildup can push against surrounding nerves in the lower back, leading to aching or sharp pain.

2. Straining During Bowel Movements

Straining to pass a stool can cause strain in the lower back muscles. The repetitive pressure may cause soreness or even muscle spasms, especially if constipation is frequent.

3. Gas and Bloating

Constipation often causes excessive gas and bloating, which can expand the intestines. The pressure from trapped gas may radiate to the lower back, contributing to pain. If you’re wondering, why your back hurt when you need to poop, the buildup of stool can create pressure on the lower back.

4. Pelvic Floor Dysfunction

Chronic constipation can weaken or tighten the pelvic floor muscles. Since these muscles support both bowel movements and the lower back, any dysfunction can cause pain in both areas.

5. Underlying Conditions

If you frequently experience constipation and back pain, it could be linked to conditions like:

• Irritable Bowel Syndrome (IBS) can cause irregular bowel movements and cramping, which may contribute to constipation and back pain.
• Fecal impaction is a severe blockage in the intestines that can create pressure on the spine, leading to discomfort.
• A herniated disc is a spinal condition that may affect nerve function, slowing digestion and increasing the risk of constipation.

How to Relieve Lower Back Pain from Constipation

If your lower back pain from constipation is becoming a problem, try these remedies:

1. Eat More Fiber

Fiber softens stools and encourages regular bowel movements. Foods rich in fiber include:

• Fruits: Apples, pears, and berries
• Vegetables: Broccoli, carrots, and spinach
• Whole grains: Oats, brown rice, and whole wheat bread
• Legumes: Lentils and beans

2. Drink More Water

Dehydration hardens stools, making them more difficult to pass. Drink at least 8 glasses of water per day to keep your digestive system working.

3. Stay Active

Regular movement helps prevent constipation and improves digestion. Try:

• Walking for 20–30 minutes
• Yoga poses that support digestion
• Stretching exercises for lower back pain relief

4. Try Natural Laxatives

Certain foods and drinks can help stimulate bowel movements, such as:

• Prunes or prune juice
• Flaxseeds
• Warm lemon water

5. Use a Proper Bathroom Position

Using a footstool to elevate your knees while sitting on the toilet can improve stool movement, reducing straining and lower back tension.

6. Apply Heat or Massage Your Lower Back

A heating pad can help relax tight muscles, while a gentle massage can ease lower back discomfort caused by constipation.

7. Manage Stress

Stress slows digestion, making constipation worse. Try deep breathing, meditation, or relaxation techniques to keep your gut and spine healthy.

8. Consider Mild Laxatives

If natural remedies don’t help, fiber supplements or stool softeners may provide short-term relief. However, avoid overusing laxatives, as they can lead to dependency.

When to See a Doctor

If you have severe or prolonged constipation and back pain, get medical treatment. Warning signs include:

• Blood in the stool
• Unexplained weight loss
• Severe cramping or vomiting
• Inability to pass gas or stool for several days

These symptoms may indicate a serious condition, such as a bowel obstruction.

Improving Digestion Can Relieve Constipation and Back Pain

Constipation and back pain are more connected than many realize. Treating back pain alone won’t help if the real issue is digestive trouble. Instead of just easing the pain, focusing on better digestion through diet, hydration, and movement can bring lasting relief. This shows how important it is to listen to your body—sometimes, a simple fix like improving gut health can prevent bigger problems.