Ugh.. constipation!

About 10 weeks now and I’m still having constipation every time I want to pass a bowel :( it hurts so bad and at times, it’s there but it can’t pass through. Plus, I only feel like I have to go every 3 days. Need some tips on how to reduce constipation although I know it’s common to have, usually in the first trimester. Thanks in advance ?