September 29, 2023
Learn about natural ways to relieve poop cramps, from stretching and heat to dietary changes and over-the-counter remedies. Find out when it's important to see a healthcare provider.

I. Introduction

Having poop cramps can be uncomfortable and bothersome, but luckily there are ways to manage the pain. From stretching exercises to hydration and dietary changes, this article will explore several natural remedies to relieve poop cramps.

II. Stretching exercises

Stretching can relieve tension in the muscles of the lower abdomen, which can provide relief for poop cramps. The following stretching exercises can be done at home:

Knee-to-chest stretch

Lie on your back with your knees bent and feet flat on the ground. Bring one knee up to your chest and hold it with both hands. Hold for 20-30 seconds and release. Repeat with the other leg.

Child’s pose

Start on your hands and knees and bring your hips back to your heels with your arms extended in front of you. Hold for 20-30 seconds.

III. Warm bath or compress

Heat can provide relief for poop cramps by relaxing muscles and increasing blood flow. Here’s how to take a warm bath or use a warm compress:

Warm bath

Fill the tub with water that’s hot but not too hot, and add Epsom salt or lavender oil for added relaxation. Soak for 10-15 minutes.

Warm compress

Soak a washcloth in warm water, wring it out, and place it on your lower abdomen. Leave it on for 10-15 minutes, and repeat as often as needed.

IV. Hydration

Staying hydrated can help prevent and relieve poop cramps. Be sure to drink plenty of water and other hydrating fluids, such as herbal tea. Avoid drinks that can dehydrate you, such as alcohol and caffeine.

V. Dietary changes

Diet can play a big role in poop cramps. Here are some changes you can make:

Avoid trigger foods

Avoid foods that are known to cause cramps and bloating, such as fried and fatty foods, dairy products, and carbonated drinks.

Include fiber-rich foods

Incorporate foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes. Fiber can help regulate bowel movements and prevent constipation, which can cause cramps.

Try probiotics

Probiotics are good bacteria that can support digestive health. Try incorporating foods that are high in probiotics, such as yogurt and fermented vegetables, or take a probiotic supplement.

VI. Abdominal massage

Massage can help relieve tension and promote relaxation in the muscles of the abdomen, which can provide relief for poop cramps. Here’s how to do a gentle abdominal massage:

Abdominal massage

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your hands on your lower abdomen with your fingertips touching just above your pubic bone.
  3. Using gentle pressure, make small circles with your fingertips, moving in a clockwise direction.
  4. Continue for several minutes, then take a break and repeat as needed.

VII. Over-the-counter remedies

If natural remedies aren’t providing enough relief, there are over-the-counter remedies that can be tried:


Gas-X is an over-the-counter medication that can relieve gas and bloating, which can be associated with poop cramps. Follow package instructions for dosing.

Anti-spasmodic agents

Anti-spasmodic agents, such as Bentyl, can help relieve muscle spasms in the abdomen, which can cause poop cramps. These are available by prescription only, so talk to your healthcare provider if you think this may be an option.

VIII. Medical evaluation

If poop cramps are persistent or worsening, or if they’re accompanied by other symptoms (such as fever or blood in the stool), it’s important to see a healthcare provider. They can help determine the underlying cause and recommend appropriate treatment.

IX. Conclusion

Relieving poop cramps can be done naturally with stretching exercises, heat, hydration, dietary changes, abdominal massage, and over-the-counter remedies. However, it’s important to seek medical attention if pain persists or worsens. Don’t suffer in silence – try these remedies and seek help when needed.

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