While it might seem like a simple task, the way you sit on the toilet can significantly affect your comfort, health, and even the ease of your bowel movements. Proper posture while sitting on the toilet can help prevent constipation, reduce strain, and promote a more effective and relaxing experience. Below are some tips on how to sit on the toilet for optimal results when pooping.
1. Sit Upright with Your Feet Flat on the Floor
Why it’s important: The way you position your body plays a critical role in the ease of your bowel movement. Sitting upright with your feet flat on the floor helps align your colon and rectum in a more natural, straight position. This alignment allows waste to pass through more smoothly and with less strain.
How to do it: Sit all the way back on the toilet seat with your feet flat on the floor. Avoid slouching or leaning forward too much, as this can create pressure on your abdomen and hinder the natural process of elimination.
2. Use a Foot Stool (Squatty Potty) for Better Posture
Why it’s important: A foot stool, like the popular Squatty Potty, helps simulate a squatting position, which is the natural position humans evolved to use when defecating. This position relaxes the muscles around your rectum, allowing for a smoother and easier bowel movement.
How to do it: Place a small stool or footrest in front of the toilet. Rest your feet on the stool, bringing your knees higher than your hips. This position mimics a squat, creating an angle that helps ease the passage of stool and promotes more effective elimination.
3. Keep Your Elbows on Your Knees
Why it’s important: Leaning forward slightly with your elbows resting on your knees can help with pushing and reduce the pressure on your abdomen. This position opens up the pelvic region, making it easier for stool to pass through the colon.
How to do it: Sit comfortably on the toilet, then lean forward slightly while resting your elbows on your knees. This position helps relax your muscles and can assist in more effective pooping.
4. Relax and Take Your Time
Why it’s important: Rushing while on the toilet can lead to unnecessary strain and discomfort. The process of pooping should be relaxed and natural. Stressing out or forcing it can make constipation worse or lead to hemorrhoids.
How to do it: Take your time when you sit on the toilet. Don’t rush or force yourself to go. Allow your body to naturally do its work. If you feel like you’re not ready, take a deep breath and relax—sometimes a few minutes of calm can help trigger the need to go. If you’re not successful, it’s okay to get up and try again later.
5. Avoid Overusing Toilet Paper During Bowel Movements
Why it’s important: Excessive wiping can irritate the sensitive skin around the anus and cause discomfort. Moreover, over-wiping may lead to hemorrhoids or other skin issues.
How to do it: Try to minimize wiping and, if possible, use wet wipes or moist toilet paper for a more comfortable and effective cleaning. Be sure to use gentle wipes designed for sensitive skin to avoid irritation. Consider using a bidet for thorough cleaning, as it can be gentler on your skin than traditional toilet paper.
Conclusion
Proper sitting posture on the toilet can improve your comfort, prevent constipation, and reduce strain. By sitting upright with your feet flat, using a foot stool to mimic a squat, leaning forward slightly, and taking your time, you can ensure that your bowel movements are as easy and efficient as possible. Remember to stay relaxed and give your body the time it needs to do its job. With these simple adjustments, you can make your bathroom experience more comfortable and healthier.