The UK’s top gut doctor has revealed a surprising drug-free method that is scientifically proven relieve constipation instantly.
NHS surgeon Dr Karan Rajan recently showcased ‘the pendulum technique’ in a TikTok video, where he demonstrated gently rocking back and forth while sitting on the toilet to facilitate bowel movements.
With over 5.3 million followers on the platform, the doctor responded to a viral video proposing that squatting on a vibrating exercise platform might aid in a gentle laxative effect.
Dr Rajan, who is known as Dr Karan Raj on TikTok, agreed it could work but branded the method ‘expensive and highly impractical’.
He argued the same effect could be achieved simply by physically rocking forward and backward while seated on the loo.
He said: ‘This movement can trigger mechanical stimulation to increase colonic motility.’
Dr. Rajan also mentioned that leaning forward, in particular, helps in relaxing the pelvic floor. The pelvic floor comprises a group of muscles at the base of the pelvis that play a crucial role in controlling continence.
In order to void the bowels, the pelvic floor needs to relaxed — conversely, straining can cause it to tense, having the opposite of the desired effect.
In the same clip, Dr Rajan outlined another method to get the bowels moving — suggesting relief could be found ‘by becoming your own massage therapist’.
Dr Rajan said: ‘There is evidence that abdominal massages in a sweeping clockwise motion can help, but always ensure you are going right to left in the path of your intestine to stimulate peristalsis.’
Peristalsis moves food through the digestive system by causing the muscles in the esophagus, stomach, small intestine, and large intestine to contract in a wave-like motion.
Rubbing the abdomen can also trigger these muscle contractions.
Dr Rajan also suggested a third exercise that he says helps relax the pelvic floor.
He told viewers to gently and steadily exhale, by ‘imagining you’re blowing up a balloon or blowing out candles’.
He added: ‘This diaphragmatic breathing technique stimulates your vagus nerve to help better coordinate the relaxation of your pelvic floor muscles so you strain less.’
The vagus nerve controls peristalsis, the wave-like contractions that move digested food through the intestines. It also helps control the pelvic floor.
Constipation can lead people to strain and push during bowel movements.
In a recent TikTok post NHS surgeon Dr Karan Rajan demonstrated ‘the pendulum technique’ — gently rocking back and forth on the toilet to help the bowels move
In the same clip, Dr Rajan outlined another method to get the bowels moving — suggesting relief could be found ‘by becoming your own massage therapist’
He said: ‘This diaphragmatic breathing technique stimulate your vagus nerve to help better coordinate the relaxation of your pelvic floor muscles so you strain less’
But this can cause problems such as haemorrhoids and anal fissures.
Haemorrhoids are engorged blood vessels that form lumps inside and around the anus, which can itch and bleed.
A fissure is a tear that develops in the lining of the large intestine, near the anus. It can cause a sharp pain when you pass waste and can also cause bleeding.
Both problems may resolve on their own, particularly if constipation is treated and avoided, however a small number of patients may need to undergo treatments or even surgery.
Eating more fibre, drinking plenty of water and exercising more can help relive constipation.
Dr Rajan has previously said that kiwifruit, which is rich in soluble fibre is the best fruit for relieving constipation.
This is the type of fibre which attracts water to form a gel in the gut, making stools softer and increasing frequency of bowel movements.
In high doses, you get all the constipation relief of laxatives ‘without the associated side effects,’ said Dr Rajan.
Other foods that are high in soluble fibre include figs, avocados, flax seeds and apples.
Experts have also claimed people in Western countries are emptying their bowels in the wrong way and should be squatting instead of sitting.
Sitting is said to prolong the process and prevent our bowels from opening fully.
Some experts advise opening your bowels by sitting with your feet on a little stool and leaning forward.
