How to Prevent Constipation at Work - Easy Solutions

Most of us uttered the phrase "stuck at work" at some point. When we say it, we usually mean that we're working past our normal schedule, finishing a big project, or keeping up with late meetings. In addition, many people with digestive disorders, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), celiac disease, and other gut issues, experience even more discomfort but can prevent constipation.

The word constipation at work may not have four letters, but it can sure make one feel like saying them. In fact, constipation from sitting all day may even be linked to poor sleep. 

What is Constipation at Work?

Constipation is technically defined as having less than three bowel movements a week. Individuals vary widely in their frequency of "going." One person may have bowel movements multiple times a day, while another may only do so every now and then. No matter how your bowel pattern is, one thing is clear: the longer you go before you "go," the harder it is for stools and poop to pass. Constipation can also be characterized by:

• You have hard, dry stools.
• You have painful bowel movements and have trouble passing stools.
• As if you haven't completely emptied your bowels.

Most people perceive constipation more as a symptom than a cause of health issues. It is certainly the case for many functional digestive conditions like leaky gut, gut pathogens, and food sensitivities - which is why you might want to get tested and discover what is causing your constipation. It is also widely believed that constipation is the root cause of other conditions and symptoms. You can experience constipation for one of three reasons:

• Approximately one-third of the toxins excreted in the stool are reabsorbed in the colon, including excess hormones.
• Abnormalities in the intestinal flora include a reduction in healthy species and an overgrowth of unwanted bacteria.
• Large hard stools and the straining that they cause have structural and physical effects.

Relations Between Sitting and Constipation

If you exercise, maintain a healthy weight, and avoid sitting at your standing desk for long periods, you should not have any problems. Exercise and maintaining proper sitting posture at the desk help digestion by assisting the movements the intestines make to push food forward as it is digested. Constipation is common in people who do not move around much.

Many health problems are associated with too much sitting (obesity, for instance), but gut health is often overlooked. The causes of gut health are common, but their effects can be profound. Reduced blood flow and increased pressure on the digestive tract are the two primary factors that negatively impact your gut health when sitting too much.

Decreased Blood Flow

Sitting for long periods reduces our blood flow, and the gut is just one of many systems affected. When you are not at the best sitting position for lower back pain, it is common for bowel function to suffer from sitting, as the organs are compressed, and the blood flow is reduced.

Eating right is the best way to prevent constipation. Sluggish digestion and inflammatory bowel disease have been positively linked to sedentary lifestyles. Constipation is also a major contributor to sedentary lifestyles, which, if not handled quickly, can cause some complications.

Increased Pressure on Your Digestive Tract

So, is standing better than sitting? After a big meal, sitting for extended periods is one of the worst things you can do. The contents of the abdomen (which includes the digestive system) are compressed when you sit, slowing digestion. Many health professionals consider sluggish digestion as the leading cause of excess bloating, gas, cramps, heartburn, and general discomfort after meals.

Research suggests that sitting too much might even negatively affect our gut microbiome, which refers to the bacterial population of our guts. A high degree of dysbiosis in the gut leads to a host of gastrointestinal disorders such as diarrhea, Irritable Bowel Syndrome (IBS), celiac disease, inflammatory bowel disease, and more.

Best Sitting Position for Constipation

Many jobs require long periods of sitting every day, which is unavoidable in many cases. Try incorporating these habits into your daily routine if you fit this description. Maintain good posture while sitting on a good chair bought through our employee purchase program.

The key is to relax your shoulders, sit up straight with your arms close to your sides, look straight at your computer screen (not to your right or left), bend your elbows 90 degrees, put your feet flat on the floor, and to place something behind your low back for support (a small towel rolled up works well).

Make the most of your breaks by moving around. Try to move as much as possible during your day, whether it's a 30-minute walk on your lunch break, five minutes of stair climbing, or stretching.

You should set the alarm every hour or two to get you up and moving for five minutes. After you wake up and after you sleep, make sure you stretch. In addition to hip flexors and back stretches, such as cat and cow poses, you should focus on hip flexors, and hip stretches. Check out our Autonomous employee purchase program to view more health tips or our ergonomic furniture collection.

FAQs

Does sitting in warm water help constipation?

The warm liquid you drink can stimulate bowel movement, whether it is tea, hot water, or anything else warm. These fluids act as vasodilators. Widening of the digestive system's blood vessels leads to an increase in blood flow and gastrointestinal activity.

Will sitting in hot water help constipation?

There is no research supporting this claim. On the other hand, heat may have a relaxing effect on the mind and body. Your intestines may function more effectively when they are relaxed. Your bowel movements may be improved as a result. Heat should only be used for short periods. Do not apply it directly to the skin.

Can sitting too much cause constipation?

After eating, sitting for a long time can compress the abdominal cavity and slow down digestion, leading to various digestive issues, such as heartburn and constipation.

Can sitting cause constipation?

Constipation can occur if you don't exercise, sit, or spend a lot of time sitting down. People with health problems, or those who have to spend a lot of time in bed, may have difficulties with this. The solution: Get your body moving every day. You could take up a vigorous desk ab workout.

What can I take daily to prevent constipation?

Warm lemon water and cold plain water should be consumed. The cause of constipation is dehydration of the colon. Having a properly hydrated body does not require excessive water to be taken from the colon, ensuring that your bowels are not stressed and can naturally eliminate waste without hesitation.