The Optimal Position to Sit on the Toilet

I can’t tell you how many times I have asked clients what position they sit on the toilet and they respond back with “I don’t know normal?” Normal is such a vague term. Like is anything really normal? I usually respond with “well what is your normal?” and in my head I’m thinking “they have no idea the positions people have told me they poop in!”

But is there really a position that optimizes how you poop?

Yes, in fact, there is. The optimal position is a squat. Look at how older babies/early toddlers prior to potty training poop in their diaper. They usually get into a squat (they also stand, which is still an ok position). If you’ve never potty trained a toddler to poop on the potty you have no idea how hard it is to convince them to go from a perfectly good squat to sitting on a potty which makes pooping a little harder.

So why is sitting a more difficult position to poop in?

Well it comes down to the deepest layer of pelvic floor muscles. There is a muscle called the puborectalis. Its’ position in the pelvis is just like it sounds. It goes from the pubic bone, wraps around the rectum and comes back to the other side of the pubic bone. This muscle can become a little tight which is going to put pressure on the back wall of the rectum, creating a kink, if you will, in the rectum, especially in a sitting position. To help relax this muscle you must flex your hips past 90 degrees aka a squat position.

Now we don’t have to actually squat on the toilet.

Although there are some countries where there aren’t actual toilets, just a hole in the ground. Instead of throwing the toilet out the window and using a hole, you can use a step stool or buy The Squatty Potty. Both bring the floor up and assists you with getting into the position. You also want to make sure your feet are flat on your step stool and you are resting your forearms on your thighs. Allow your abdomen and pelvic floor to be relaxed.

Don’t forget about your breath.

You know poop doesn’t just slide right out of you right? You have to generate a little bit of pressure to help get it out. So while you are in your supported squat position on the toilet, try this breath strategy. Inhale down towards your pelvic floor and exhale like you are blowing out the actual number of candles on your birthday cake (slow and steady). At the same time visualize your anus is nice and relaxed and ta da you’ve generated a little bit of pressure without bearing down on your pelvic floor.

Just give it a try.

I know change is hard for everyone. But if you are having trouble with bowel movements, it may be time for a few tweaks. And if you are early postpartum and having trouble pooping, this is a great position to help reduce stress on your pelvic floor. Remember the goal is to feel relaxed, supported, and not feel the need to strain.