I'm sorry to here you are constipated. I would recommend to not strain when using the restroom. It can really hurt your stomach. try drinking sum warm sugar water or taking a tsp of milk of magnesia. I think that's how its spelled. I'm no doctor but I've had orders from a doctor if it ever happens again it is ok to take laxtives. But not all the time because it can get addictive. Hope this was some help for you. Good luck friend.
Try using Miralax, it's now over the counter and you just mix the powder with what ever you want ( soda water.. Etc ) you won't taste it a bit. It is a mild laxative unlike any other. It coats your bowels making them easy to pass. I struggled with it most my life til a gastro doctor recommended Miralax to me and it on top of changing my diet a little, it made a world of difference. Long term constipation can cause a variety of problems. Try eating foods that are high in fiber.. You'd be shocked which foods have a lot and which have none. Obviously green veggies are great. Popcorn is a great one as well. Try making a food intake log and see if you can find the source of your constipation and omit or limit those items from your diet. Hope this helps. Good luck