Struggling with constipation? You’re not alone! And if you’re tired of relying on medications or pricey gadgets, Dr Karan Rajan, a leading NHS surgeon and gut health expert, has got you covered. Known for his practical tips on TikTok, where he boasts over 5.3 million followers, Dr Raj recently shared some easy, drug-free ways to get things moving — literally.

In one of his latest videos, Dr Rajan demonstrated the pendulum technique, a simple method you can try the next time you’re stuck (pun intended). All it takes is gently rocking back and forth while sitting on the toilet. According to him, this motion can mechanically stimulate your bowels and get things moving. No fancy equipment is needed!

Dr Rajan was responding to a viral video suggesting that squatting on a vibrating exercise platform could work as a gentle laxative. While he admitted that it might help, he called it “expensive and highly impractical.” Why spend money on gadgets when a simple rocking motion can do the same thing?

Here’s how it works: rocking stimulates colonic motility — basically, it wakes up your gut to do its job. Leaning forward, in particular, helps relax your pelvic floor muscles, which play a crucial role in bowel movements. If these muscles are tense (say, because you’re straining), you’re only making things harder for yourself.

But wait, there’s more! Dr Rajan didn’t stop at the rocking technique. He also shared another quick fix: giving yourself an abdominal massage. Don’t worry, you don’t need to be a professional masseuse.

“All you need to do is gently massage your belly in a sweeping clockwise motion,” he explained. “Make sure you’re moving from right to left — that’s the natural path of your intestines.”

This type of massage can stimulate peristalsis — those wave-like contractions that help move food through your digestive system. A simple rub in the right direction could make all the difference.

Still not enough? Dr. Rajan has one more trick up his sleeve: breathing exercises. He suggested a technique where you exhale slowly and steadily as if you’re blowing up a balloon or extinguishing candles on a cake. This kind of diaphragmatic breathing can relax your pelvic floor and even activate your vagus nerve, which helps coordinate bowel movements.

“It’s all about working with your body, not against it,” Dr. Rajan said.

Constipation isn’t just uncomfortable — it can lead to bigger problems if left untreated. Straining too hard can cause haemorrhoids (those itchy, swollen veins around your anus) or even anal fissures (small tears that make going to the bathroom painful).

While these issues often resolve on their own once constipation is under control, severe cases might require medical treatment. That’s why it’s important to tackle the problem head-on with the right tools and techniques.

Of course, prevention is always better than cure. Dr Rajan recommends a fibre-rich diet, plenty of water, and regular exercise to keep your digestive system running smoothly.

He also raved about kiwifruit, calling it the best fruit for constipation relief. Why? It’s packed with soluble fibre, which draws water into your gut, softening stools and increasing the frequency of bowel movements.

“In high doses, you get all the benefits of a laxative without the unpleasant side effects,” Dr. Rajan explained. If kiwifruit isn’t your thing, you can also try figs, avocados, flax seeds, or apples — all excellent sources of soluble fibre.

Ever heard that sitting on the toilet might not be the best position for your bowels? Some experts argue that squatting is a more natural posture, as it aligns the rectum for easier bowel movements.

While squatting isn’t practical for everyone, Dr Rajan suggested a simple hack: place your feet on a small stool while sitting and lean forward. This mimics the squatting position and helps your bowels open up more effectively.

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