Hi, you have probably listed all the causes for your symptoms. Exercise and movement is needed for the bowels to move well. This will prevent constipation, along with high fibre diet and plenty of water consumption. The burning sensation could be due to peptic ulcer disease. For this avoid smoking and consumption of alcohol. Take the last meal of the day early and let there be a time gap between the last meal and bedtime. If you are overweight, try to reduce weight. Adapt a regular exercise regime, which will improve bowel movements as well as relieve any tensions or stress. Avoid all pain killers like NSAIDs which will aggravate your problem. If your symptoms still persist then consult your doctor for an evaluation. Regards.
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