Have you been struggling with constipation during and after your cancer treatment? If so, you are not alone; approximately 60% of people who are going through cancer treatment report experiencing constipation at least at some point in their cancer treatment process (Wickham 2017).
As a physiotherapist with a clinical focus on cancer rehabilitation and pelvic health, I regularly observe both the physical symptoms and emotional distress that constipation during cancer treatment creates. This is why I have dedicated this blog to sharing a daily belly massage that can get your brain and bowels back into a regular routine and ease the symptoms of constipation during chemotherapy and cancer treatment.
Constipation and Cancer: How to know if you’re constipated?
Before we go over the massage technique let’s review what constipation is. Constipation can be defined as less than 3 bowel movements a week and a stool consistency that is typically very firm and often difficult to pass. Stool consistency can easily be referenced using the Bristol Stool Chart, where constipation is defined as a stool type of one or two.
If you’re interested in learning more about normal bowel health and constipation, I would invite you to head here for more information.
The “I Love You” Massage for Constipation
In a previous blog, I explained the basic anatomy of the digestive system and how digestion works; you might find it helpful to review this information prior to moving on to the rest of this blog. This is because the belly massage that I’m going to explain is really working on the large and the small intestines, so understanding the anatomy first can be a helpful way to remember things.
The “I Love You” massage works by helping to speed up the movement along your digestive tract (called gut motility.)
Why is it Called the “I Love You” Self-Massage for Constipation?
The “I Love You” massage (or ILU for short) creates an easy way to remember the order of this massage. It’s based on the anatomy of our large intestine, and the direction in which you’ll massage your belly:
Tips for a Successful Self-Massage for Constipation
- You can do this standing, sitting or lying down
- Use moderate but comfortable pressure
- Take your time and do not rush
- Use a flat palm, with 1 or 2 hands
- Massage directly on your skin
- Use a body cream or oil (like almond oil) to decrease friction
- Add your favourite essential oil to your cream or almond oil (I’ll explain why later)
The ILU Self-Massage Steps
Step 1: “I”
Trace an “I” by massaging along the descending colon, from just below the left rib cage down towards the left side of your pubic bone. Repeat this 10-15 times.
Step 2: “L”
Begin on the right upper belly, below the right ribcage. Trace an “L” by massaging across the upper belly (home to your transverse colon) to underneath your left under ribcage, and down the left belly towards your pubic bone. Repeat this 10 to 15 times.
Step 3: “U”
Begin in the right lower belly, just above your right pubic bone. Trace an upside-down “U” by massaging up under the right rib cage, across the upper belly to under the left rib cage, and then down towards your left pubic bone. Repeat this 10 to 15 times.
Step 4: Circles Around Your Belly Button
Finish off with some small deep circles around the belly button just to give that small intestine a little bit of stimulation as well. Go around the belly button (in either direction) 10 times.
Step 5: Deep Breathing
In order to help stimulate the gut a little more, finish off your massage with 10-15 deep diaphragmatic breaths. (For directions on how to perform diaphragmatic breathing effectively, click on the image below.)
A Few Extra Tips for Success
1. Take This Time for Yourself
When our nervous system is in “fight or flight” mode. Our bowels don’t work well. Consider this ILU massage time as a “non-negotiable” time for yourself. Combined with deep breathing, this massage can help to calm your nervous system into more of a “rest and digest state” (i.e. the parasympathetic state.) Even short periods of time can be helpful for our nervous system health (and your bowels will thank you!)
2. Deep Breathing is the “Secret Sauce!”
When we breathe deeply using a diaphragmatic breath, the movement of our ribs and gut creates a bit of a deep gut massage. This up-and-down motion of the intestines can really help your bowels to “move things along.”
3. Add an Essential Oil
Remember I said I’d circle back to this one? Here we are! Adding a few drops of essential oil to your body cream or oil can make a difference. You see, your brain is pretty magical; by using the essential oil with your massage, your brain begins to associate this particular smell with healthy gut movement. This relationship can become so strong that, once you’ve trained your brain, even just smelling the essential oil can help to get your bowels moving (Pro Tip: this can be helpful in a pinch!)
4. Make this a Routine
Your brain and your bowels LOVE routine. Performing this massage daily can be part of a healthy bowel routine that “preps” both your brain and body for a healthy bowel movement every day.
Disclaimer – These blogs are for general information purposes only. Medical information changes daily, so information contained within these blogs may become outdated over time. In addition, please be aware that the information contained in these blogs is not intended as a substitute for medical advice or treatment and you should always consult a licensed health care professional for advice specific to your treatment or condition. Any reliance you place on this information is therefore strictly at your own risk.
References:
Wickham R. J. (2017). Managing Constipation in Adults With Cancer. Journal of the advanced practitioner in oncology, 8(2), 149–161.
