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Here is something my physical therapist recommends and it works for me 99% of the time. BEFORE you even get out of bed in the morning do an abdominal massage. I do with kness bent. I will try to explain: Take your index and middle finger of both hands and using both hands side by side start massaging in a small CLOCKWISE circular motion from lower right abdomen (start way, way low). Massage up and across (above belly button), then down lower left abdomen (go way down). You could also do a goggle search for "abdominal massage for constipation". Press a little hard (not real hard) and make sure you do a clockwise. When finished with this get up and drink 2 glasses of warm water. Instead of warm water, what really helps me is taking a hot cup of water, adding 1-2 Tablespoons of Blackstrap molasses and a little rice milk. (this is my fake coffee). Has to be BLACKSTRAP molasses which is known for constipation relief and is packed with minerals and vitamins. I have also heard that some people drink this little concoction before they go to bed at night.

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I have suffered with hemmies off and on for years...What seems to help is that every day I eat a high fiber diet with lots of fruits/veggies and tons of water. I need a lot more IF than SF. I also eat about 3/4 cup of some sort of bean every day (beans have always really helped me have a good BM). Have you ever tried ground flax? Do not buy it ground. Buy whole flax seed and grind it yourself in a coffee maker and use right away. I do about a tablespoon every day in a smoothie or applesauce. I used to do 2-3 tablespoons a day. I can usually keep the hemmies under control if I am eating properly.

If I do feel them coming on, here are a few measures I take and have worked especially if I start doing right away. I'm going to get a little graphic here. Always before having a BM I put a wad of vaseline on my finger, rub around anus and stick a little inside. This lubricates everything and if the stool is hard, it's easier to slip out without tearing the skin. Always use some sort of "Baby Wipe" instead of toilet paper.....much gentler on the behind. I sometimes take a "Tucks" medicated pad, and instead of just cleaning area with it, leave it sit there for a while while laying down. The medication has some time then to saturate area. There is one more thing I do before going to bed. I crack open a "wheat germ oil" capsule and rub the oil on the hemmies. (Can get these capsules in HFS) Have done tons of research on what other people have done and the above things have helped me. Just try to tackle them right away when you feel them coming on.

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