I've suffered from Hems for a long time. What helped me seems to have been a combination of taking fiber supplements every day and taking a probiotic.
And eating other fiber full foods. Made it easier to go i guess so I don't have to strain.
Anyway, I started a site so if you don't mind, check it out and let me know what you think.
I've got a couple of posts on it now, but I'll be putting more.