So Constipated

This is embarrassing but I came off my period about a week ago, I'm normally Constipated on my period, I was going every couple of days last week but now I'm Constipated again and it's so painful. I've just managed to go and it was a struggle; half an hour just sat there hoping and praying to a god I don't believe in XD. I'm so sore and I've tried fruit juice, coffee, cereal etc. I've even had dairy and my tummy normally diagrees with dairy and I get diarrhea but not this time 😭 any advice? I still need to go but nothing is happening! 😫