Constipation-pain

Hey folks, just having a bit of a nightmare.

Lately at night I have to poop just before I go to bed. It's typically very small amount. Tonight I had the same thing but a cramp followed, dull achey cramp. I think like constipation putting pressure on the lower part of my bowel. Pain causes a fight or flight response and I find it hard to regulate my body when this happens.

Has anyone else had something similar? Looking for some coping techniques that don't involved walking around.