How to Perform 3 Self-Mobilization Techniques (For Any Type of IBS)

As a pelvic floor physical therapist, I've treated a myriad of bowel disorders.

Pelvic floor PT is great for those who need help managing IBS symptoms, but what about people who live far from a clinic, struggle with accessibility due to cost or insurance limitations, or simply don't have the time?

I believe all people deserve help when they need it, so I'm sharing several ideas on how a person can perform self-mobilization techniques on themselves. Be sure to speak with your doctor before trying a new exercise program.

Who can use self-mobilization techniques?

These self-mobilization techniques cover treatment plans for anyone on the spectrum of IBS.

IBS symptoms can range from constipation, slow transit time, and a sluggish bowel all the way to having fecal urgency, loose stools, and excessive rectal spasms.

1. Bowel massage to alleviate constipation and other IBS-C symptoms

For those who go several days without a bowel movement and are more prone to constipation, a great place to start is a bowel massage.¹

Bowel massages can also benefit people who:

• Have abdominal scarring from previous surgeries
• Want to reconnect with their bodies via self-touch

Bowel massages can be performed lying on one’s back. Remember to always perform the massage in a clockwise direction.

1. Start the process on the right lower abdominal wall

First, with or without lotion, move your fingers from the right lower abdomen along the side of the belly up to the ribcage. Use a swiping motion and go in this direction repeatedly, or press deeply into the tissues and stay in one spot for a few seconds before inching your way up to the right ribcage.

This is where your ascending colon is located, and you will be moving stool progressively towards the rectum.

2. Place your fingers on your right upper abdomen, just under the ribcage

Move along the tissues just underneath the ribcage from right to left. Perform swiping movements in this direction with lotion or simply “knead” the tissues with your fingers as you go to the left side of the belly.

This is the transverse colon. It has a close relationship with the ribcage and the diaphragm muscle beneath it.

3. Massage the descending colon

Begin at the left upper abdomen below the ribcage and use your fingers in a downwards motion towards your left lower abdomen.

This step is the most crucial part of the massage because the rectum is on the left and collects all the stool before it can leave the body through the anus.

Stool collects in the descending colon and rectum, so prolonged amounts remaining here can result in a megacolon, which can predispose a person to even further bowel problems.

2. Abdominal wall technique to alleviate diarrhea, urgency, and other IBS-D symptoms

Now, having an overreactive bowel is a different beast altogether. People with an overreactive bowel may experience:

• Fecal urgency
• Rectal fullness
• Running to the toilet
• High bowel movement frequency in one sitting or throughout the day
• Fast transit time after eating

Their nervous systems are also on high alert to manage the next episode which necessitates the bathroom.

For those with diarrhea and fecal urgency, managing the psychological distress is key for self-treatment. What can we do to calm an over-active nervous system? People who are prone to IBS with diarrhea or diagnosed with IBS-D can respond well to a technique performed on the abdominal wall that relaxes the nerves.²

Skin rolling

Skin rolling can mollify the errant signals of bowel urgency.

To perform this, lie on your back, pick up the skin on your belly, and roll it between your fingers. You can move all over the abdominal wall. Don't worry about the direction that you choose.

3. Diaphragmatic breathing to alleviate common IBS-M symptoms

Last but not least, diaphragmatic breathing can be an effective method to address both constipation and diarrhea (for people who are anywhere on the IBS spectrum.)^3,4

It calms the nervous system, massages the transverse colon, and helps to regulate bowel health.

Try these methods to see if they can help you manage your symptoms.