Constipation is a problem that most people experience at some point in their lives. It’s uncomfortable, frustrating, and can even become painful when it happens often. From lifestyle habits to hormonal changes, many factors can slow down your digestive system—and yes, even birth control or sexual activity can have an impact on your bowel health.
In this article, we’ll break down what causes constipation, how to relieve it naturally, and the best positions and movements to help you poop properly without strain.
Can Birth Control Make You Constipated?
One of the lesser-known side effects of hormonal contraception is digestive discomfort. Many people ask, “Can birth control make you constipated?” The answer is: it can, but not for everyone.
Hormones—especially progesterone—can slow down the natural contractions of the intestines, which are responsible for moving waste through the digestive tract. When those movements slow, stool becomes harder and more difficult to pass.
Do Birth Control Pills Cause Constipation?
Yes, birth control pills may contribute to mild constipation in some individuals. The synthetic hormones used in these pills can relax the intestinal muscles, reducing bowel movement frequency.
How to Relieve Constipation from Birth Control
If you’ve noticed a change in your digestion since starting birth control, try these natural remedies:
Stay hydrated: Water softens stool and helps the colon move waste more efficiently.
Eat more fiber: Fruits, vegetables, oats, and legumes help maintain regularity.
Move your body: Physical activity promotes bowel movement by stimulating intestinal muscles.
Don’t ignore the urge: Waiting too long to go can make constipation worse.
If constipation persists, consult your healthcare provider about switching to a different contraceptive formulation.
Does Sex Help With Constipation?
Surprisingly, yes—sexual activity can have an impact on bowel movements. Many people wonder, “Does sex help with constipation?” or “Does sex help bowel movements?” The answer is that in some cases, it can.
Sexual activity increases blood flow and relaxes muscles throughout the pelvic region. This relaxation can sometimes stimulate the bowels, helping with constipation relief in adults. The gentle contractions during orgasm may also encourage movement in the intestines.
Can Anal or Sex Cause Constipation?
While regular sex can help relax the pelvic floor, anal sex doesn’t help constipation—and in some cases, it can make things worse.
Here’s why:
The muscles involved in bowel control can tighten after anal stimulation, temporarily making it harder to pass stool.
If the area becomes irritated, some people may feel hesitant to go to the bathroom, increasing constipation risk.
So, while sex can help with constipation in adults, anal sex may occasionally have the opposite effect depending on individual comfort and sensitivity.
How to Relieve Constipation Naturally
Constipation doesn’t always need medication. There are many natural ways to relieve constipation, suitable for both adults and children.
For Adults
Increase dietary fiber: Aim for whole grains, fruits, and leafy greens.
Hydrate: Drink plenty of water—fluids help soften stool.
Move frequently: Even light exercise such as walking or stretching can help stimulate digestion.
Try specific movements: Twisting or gentle abdominal massages can promote intestinal activity.
Adjust bathroom posture: Sitting in the proper position can make bowel movements easier (we’ll explain below).
For Kids
Constipation is also common in children, often due to diet, dehydration, or fear of using the toilet. Parents often ask, “How to relieve constipation in a child naturally?” or “What’s the best way to make a toddler poop instantly?”
Here are safe and gentle approaches:
Natural stool softeners for kids: Pureed prunes, pears, or apples can help.
Natural laxatives for kids: High-fiber foods, water, and mild physical activity.
Kids constipation quick relief: A warm bath can relax muscles and stimulate a bowel movement.
Encourage toilet time: Set regular bathroom times after meals to build healthy habits.
If your toddler still struggles, discuss options with a pediatrician to rule out underlying causes.
The Best Positions for Pooping
Believe it or not, how you sit on the toilet makes a big difference. The modern toilet position—sitting upright—actually puts the colon at an angle that makes it harder for stool to pass. Changing your posture can improve bowel efficiency and reduce strain.
Best Pooping Posture
The ideal position mimics a squat. By raising your knees above your hips, you straighten the rectum and make it easier to eliminate waste.
Try these adjustments:
Use a small stool or footrest to elevate your feet.
Lean forward slightly with elbows on knees.
Relax your abdomen and take deep breaths.
This is often called the proper pooping position or best pooping posture, and it can make a big difference in relieving chronic constipation.
Positions to Help Poop When Constipated
Other helpful positions to help poop include:
Lying on your left side to help gravity and anatomy align the colon.
Gentle rocking or twisting movements while sitting on the toilet.
Squatting pose: If comfortable, this is considered the best pose to poop naturally.
Movements to Relieve Constipation
When constipation strikes, movement is medicine. Regular physical activity improves blood flow, strengthens abdominal muscles, and encourages bowel contractions.
Here are some movements for constipation you can try:
Seated knee lifts: Sit upright and lift your knees alternately toward your chest.
Torso twists: Gently twist side to side to stimulate digestion.
Child’s pose or deep squat: Both help relax the abdomen and encourage elimination.
Walking after meals: A short 10–15 minute walk helps the intestines move food along.
If you’re wondering “How should I lay to relieve constipation?”, lying on your left side is often recommended because of how the intestines curve in the body—it supports natural flow toward the rectum.
The Mind-Gut Connection
Stress, anxiety, and hormonal fluctuations (like those caused by birth control) can significantly affect digestion. When your body is tense, so are your intestines. Practicing relaxation techniques such as deep breathing, yoga, or mindfulness can help restore regular bowel patterns.
Additionally, keeping a consistent sleep schedule and eating balanced meals at regular times helps regulate your digestive rhythm.
Final Thoughts
Constipation is uncomfortable, but it doesn’t have to control your life. Whether it’s birth control pills causing constipation, a lack of fiber, or poor posture on the toilet, the solution often lies in small, consistent lifestyle adjustments.
Stay hydrated, move daily, and pay attention to your pooping position—you might be surprised how much these simple changes help. And while sex can help with constipation for some people, the real secret to avoiding painful bowels is maintaining balance: healthy diet, mindful movement, and listening to your body’s natural signals.
Taking a little time to understand your body’s rhythm can go a long way toward keeping your bowels—and your comfort—healthy and pain-free.
