Author: Kara Schuft, PT, DPT
Ahhhh massage. That wonderful luxury treatment we tend to experience more or less often depending on how lucky we are, how much time we have, or upon our cash flow. Personally, I feel like a million bucks after I’ve gotten a massage. We know that massage in general has a variety of fabulous benefits:
Relieving pain
Decreasing stress and anxiety
Helping movement of the lymphatic system
Improving circulation
Scar tissue mobilization
Assisting digestive disorders
It’s that last topic I want to focus on. Massage for your gut. Our abdomen is not an area most people typically think of when they think about getting a whole body massage. I can tell you, as a physical therapist, I see a number of people who are not only in pain, but also have digestive issues. This can range from diarrhea, to bloating, to constipation. I also have clients with diagnosed impaired mobility of their intestinal tract. That movement, peristalsis, which keeps food going through the small and large intestine, is absent or diminished in some people. It turns out, actually physically moving the tissue of your abdomen can help with digestion, stimulating peristalsis, and alleviating constipation. I want to share with you my favorite simple, safe, and effective technique.
What is stomach massage for constipation?
Stomach (abdominal) massage is a simple, evidence-based technique that can help relieve constipation by stimulating peristalsis: the natural muscle contractions that move stool through the intestines. By following the path of the colon with gentle, rhythmic pressure, this self-massage can encourage bowel movements and reduce bloating.
How to Do the I Love You (ILU) Gut Massage
Abdominal massage is an evidence-based self-care technique that can help relieve constipation by stimulating peristalsis, which is the natural muscle contractions that move waste through your intestines. This gentle, manual therapy is a drug-free, non-invasive approach that you can perform at home with no equipment needed.
I was taught this as the “I Love You” belly massage, also known as colon massage or GI massage. It’s a technique often taught in classes about infant massage to help babies with their digestion or gassiness. This beginner-friendly self-massage technique is suitable for all ages.
Easy Instructions for the ILU Massage Technique
1. Start by resting or lying quietly. Using your fingertips, you apply light pressure in either a stroking motion or small circles, gently pressing and rubbing the abdominal area.
2. Start with your hands on the left hand side of your abdomen, below the rib cage, and stroke or make small circles down towards your left hip. This is the “I” of the “I Love You” massage.
3. You are going to make the strokes or circles in an upside down “L” shape. Run your fingertips from the right side of your upper abdomen, across under your ribs, and down the left side.
4. Now you are going to run through the whole path. This is the “U.” Start on the bottom right of your abdomen. Stroke or make small circles up the right side, across under the rib cage, and down the left side. Then I show people how to circle slightly inwards towards their pubic bone.
Up the right, across under the rib cage, down the left and inwards, moving in a clockwise motion (if you are looking down upon your own abdomen)
How to do stomach massage for constipation (ILU method)
The most effective technique is the “I Love You” (ILU) abdominal massage, which follows the natural path of your large intestine.
Step 1: “I” Stroke
Using gentle pressure, stroke downward from just below your left rib cage to your left hip bone. Repeat 10 times.
Step 2: “L” Stroke
Start under your right rib cage, move across to your left rib cage, then down to your left hip bone. Repeat 10 times.
Step 3: “U” Stroke
Begin at your right hip bone, move upward to your right rib cage, across to your left rib cage, then down to your left hip bone. Repeat 10 times.
Essentially you are massaging along the path of your large intestine, following the natural flow of the digestive tract and GI tract. Our colon starts roughly in the bottom right of our abdomen, travels up the right hand side, turns and runs across below our rib cage, and then down the left side and in towards the pubic bone. This therapeutic massage technique helps mobilize and activate gut motility by following the colon's natural pathway.
Abdominal Massage for Constipation - Tips for Best Results
Consistency is key for regular bowel movements: Performing this massage once or twice daily, ideally in the morning or about 20 minutes before a bowel movement, can help train your digestive system over time. Many patients experience immediate relief, though long-term benefits come with consistent practice.
When I teach this massage for people to do at home I have them start with 10 minutes. However, anecdotally, many people tell me 15-20 minutes really gets things going! After about 5 minutes of this massage my insides start gurgling and making noises. This is what to expect as the massage promotes bowel regularity and encourages natural digestive function.
Professional Experience with ILU Massage
For many years I worked as a physical therapist in a hospital setting. A big problem is constipation resulting from either medication side effects, post surgical changes, or the fact that in general people in the hospital don’t move as much (and exercise such as walking also helps regulate our digestive system). One of the first “exercises” I would teach them is how to do the “I Love You” abdominal massage. Time and time again I have people come back to me and say that massaging their abdominal tissue helped their digestive issues, reducing bloating, easing stomach pain and abdominal pain, and treating chronic constipation effectively
Is Stomach Massage Safe? What You Need to Know
This gentle massage technique is safe for most people and has no side effects when performed correctly. However, if you experience severe abdominal pain, acute digestive issues, or chronic conditions, consult with a qualified medical professional before beginning any self-care routine. This complementary therapy works best as part of a holistic health approach to preventive care and wellness.
How Long Does It Take to See Results from the I Love You Stomach Massage?
Many people notice results within 5-20 minutes of performing the massage, though individual experiences vary. For chronic constipation, consistent daily practice over several weeks typically yields the best outcomes. This cost-effective solution empowers patients to take control of their digestive health anytime, anywhere, making it a portable and accessible option for ongoing wellness.
Give it a try today!