You should be able to get stool soft enough to not need to strain or push. Increase your fiber and add a softener. Then, learn to just relax. I have a paralytic ileum so I understand how to help manage the bowels.

We made some fresh salsa for tortilla chips and I would have a 3/4 cup serving with tortilla chips each evening. I started 'moving' really good.

In a blender, one large can of tomato chunks (drained), two jalapeno chili peppers with the seeds and white part removed (this is the cause of the high heat, don't touch near your eyes when cutting the seeds out), a clove or two of garlic, green onion , cilantro, pepper, cummin.
Pulse on chop setting until chopped to your desired consistency. This is high in Vit C and other good stuff.

If you want to raise the heat, slowly toss in the seeds and white seed connecting material.

If you ever need to sooth a mouth/tongue due to high heat chili peppers, chocolate milk works to sooth the heat. A piece of chocolate also works.

The high heat of chili peppers can cause a dopamine response that can have some soothing effects.

My best to you all.