Hello I share your concern Looking at your history I would advise you to take stool softening agent like liquid paraffin 30 ml at bed time You should take lots of dietary fibres, fresh fruits and vegetables Have plenty of fluids Don t wait for it, take an attempt to sit in rest room whenever you feel little urge to pass motion Abdominal exercise like bend forward, keep your hands on knees and you can move your abdomen in and out with respiration. Hope this helps you thanks for your question, please feel free to ask for more clarification Best wishes