struggling with constipationYou are not alone! And if you’re tired of relying on medicines or expensive gadgets, Dr Karan Rajan, a leading NHS surgeon and gut health expert, has you covered. Known for his practical tips on TikTok, where he has over 5.3 million followers, Dr. Raj recently shared some easy, drug-free ways to take things forward — virtually.

In his latest video, Dr. Rajan demonstrates the pendulum technique, a simple method you can try the next time you are stuck. While sitting on the toilet, one just has to slowly rock back and forth. According to them, this motion can mechanically stimulate your intestines and get things moving. No fancy equipment required!

Dr Rajan was responding to a viral video which said sitting on a vibrating exercise platform could act as a gentle laxative. Although he acknowledged that it could help, he called it “expensive and highly impractical”. Why spend money on gadgets when a simple rocking motion can do the same thing?

Here’s how it works: Rocking stimulates colonic motility – basically, it wakes up your colon to do its thing. Leaning forward in particular helps relax your pelvic floor muscles, which play an important role in bowel movements. If these muscles are tight (say, because you’re stressed), you’re only making things harder for yourself.

But wait, there’s more! Dr. Rajan did not stop at the rocking technique. She also shared another quick solution: giving yourself a belly massage. Don’t worry, you don’t have to become a professional masseuse.

“All you have to do is gently massage your stomach in a clockwise direction,” she explains. “Make sure you’re going from right to left – that’s the natural path of your intestines.”

This type of massage can stimulate peristalsis – those wave-like contractions that help move food through your digestive system. A simple rub in the right direction can make a big difference.

Still not enough? Dr. Rajan has another trick: breathing exercises. He suggested a technique where you exhale slowly and steadily as if you were inflating a balloon or blowing out the candles on a cake. This type of diaphragmatic breathing can relax your pelvic floor and even activate your vagus nerve, which helps coordinate bowel movements.

“It’s all about working with your body, not against it,” Dr. Rajan said.

Constipation is not only inconvenient — it can cause major problems if left untreated. Applying too much pressure can cause hemorrhoids (itchy, swollen veins around the anus) or even anal fissures (small sores that make it painful to go to the bathroom).

Although these problems often resolve on their own once the constipation is under control, severe cases may require medical treatment. That’s why it’s important to tackle the problem with the right tools and techniques.

Of course, prevention is always better than cure. Dr. Rajan recommends a fiber-rich diet, plenty of water, and regular exercise to keep your digestive system running smoothly.

He also praised kiwifruit and called it the best fruit. relief from constipationWhy? It is rich in soluble fiber, which draws water into your intestine, softening stools and increasing the frequency of bowel movements.

“In higher doses, you get all the benefits of a laxative without any of the unpleasant side effects,” Dr. Rajan explains. If kiwifruit isn’t your thing, you can also try figs, avocados, flax seeds, or apples – all of which are excellent sources of soluble fiber.

Have you ever heard that sitting on the toilet may not be the best position for your intestines? Some experts argue that squatting is a more natural posture, as it aligns the rectum for easier bowel movements.

Although squats aren’t practical for everyone, Dr. Rajan suggested a simple approach: Place your feet on a small stool and lean forward while sitting. This mimics the sitting position and helps open your intestines more effectively.

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