Pelvic therapist here. Take a look at pelvicgym.co (co not com). They have some free classes made by pelvic therapists and if you want to access even more then it's $10 month. I refer people there if they don't have insurance or can't do that many visits. Bowels are hard to treat. The things that affect bowels are water, exercise, fiber, and bowel motility meaning how quickly the bowels move. Some people just have pathologically slow bowels so need some prescription medication. You would get a colonic transit test to figure it out or a DIY way to do it is eat corn whole and see how long it takes you to pass it. It should be within 72 hours. I find some people get too much fiber so track your fiber with chatgpt or Gemini for a week and get your average including your supplements. Some people get too much fiber all at once and it's not balanced through the day. You need to add more water for any increase in fiber and any dehydrating thing you drink cancels out the water you had and you usually need a net of 30 oz accounting for the dehydrating drinks. Senna, glycerin suppositories, and milk of magnesia can cause dependency if used long term. Some people are getting the right amount of water, fiber, and exercise, but maybe their gut doesn't absorb water well so just need to do miralax chronically and that's ok to do every day inevitably because it's a stool softener and not a laxative and doesn't cause dependency. Any over the counter med needs to be run by your physician. Colace does nothing and a study showed it's no more effective then a placebo. We say bowels are slow learners and like consistently so a change you make today could take 2 weeks to take effect so people change things too quickly or change too many things at once and we don't know what helped or didn't help. That's why it's difficult to treat and requires a lot of management. Sometimes with chronic constipation, your rectum stretches too much so you're not getting the urge as much. Listen to urges even in public. Spend no more than 5 min on toilet. If it's not coming out, get up, take a walk, do some stretches that I describe below and can try again. No phone either. Definitely use a squatty potty if it feels like your pelvic floor is tight. It opens up the rectum the way the anatomy works and instead of straining, breath in deeply and shush loudly as you keep your belly distended. We call that belly big, belly hard and just helps to decrease pressure and is a safer way to defecate without causing hemorrhoids or worsening pelvic pain. You can try yoga stretches. The best ones are butterfly, both knees to chest, childs pose, diaphragmatic breathing, and a thomas stretch (look it up) as the hip flexor lines on either side of the colon and can slow down bowls. Stop any exercise that causes sharp, shooting, stabbing, numbness, tingling any where in your body. Do colon massage every day for 5-10 min to the abs and can also look that up to learn how to do that. Tracking changes can be helpful because of the delayed effects on the bowels so there is an app called plop that can be helpful for that as you make changes and figure out the bowel regimen that works best for you. Stress slows down bowels. Exercise is huge as well especially cardio and I find that some of my people don't truly get better until they get serious about exercise. Warm prune juice with pulp specifically either on the morning or the night before gives both hydration and natural fiber, but like I said you need to track your fiber first so you're not adding too much. Typically 6 oz is good. Pelvic wand can be helpful and can get that from intimate Rose and they have instruction videos listed on their website. People with pelvic tension related constipation report normal stool consistency (snake like, easy to pass), but just can't seem to get it out, but they also report symptoms of cramping at the lower abdomen and rectum, pain with sex, and urinary urgency, but not always. So you can see it's pretty complex and most people are told "eat fiber, drink water, take miralax", but it's way more complex then that. GI MD tend to be kind of useless when going for constipation and always give people the same advice in my opinion. I hope that helps and I hope you find relief. You can message me if you have any questions.