When it comes to bathroom position, constipation relief might be just a posture change away.
If you struggle with constipation, you’re not alone — and it might surprise you to learn that your posture on the toilet could be making things harder (literally).
The truth is, our modern toilets are designed for comfort, not for optimal elimination. But a simple shift in how you sit can make a huge difference in how easily and completely you go.
Let’s dive into the science behind the best bathroom position for better, more natural relief.
Why the Standard Sitting Position Causes Problems
Modern toilets encourage a 90-degree sitting angle — legs bent at right angles, torso upright.
But here’s the issue:
- This position creates a sharp kink in your rectum (called the anorectal angle).
- The kink acts like a bend in a garden hose, making it harder to pass stool.
- You need to strain more, which can contribute to hemorrhoids, pelvic floor dysfunction, and incomplete evacuation.
In contrast, squatting straightens the anorectal angle, allowing gravity to help rather than hinder.
How Squatting Changes Everything
When you squat (or simulate squatting), your knees are elevated above your hips, and your torso leans slightly forward. This position:
- Relaxes the puborectalis muscle that wraps around the rectum
- Straightens the anorectal angle
- Reduces the need for straining
- Supports faster, easier, more complete bowel movements
Fun fact: In many parts of the world where traditional squatting toilets are used, rates of constipation, hemorrhoids, and related gut issues are significantly lower.
How to Achieve the Ideal Bathroom Position at Home
You don’t need to replace your toilet to get the benefits of squatting. Simple tools and techniques can help simulate the squatting posture.
Use a footstool:
- Place a sturdy footstool (or squatty potty) under your feet while sitting on the toilet.
- Raise your knees above hip level (aim for a 35-degree angle).
- Lean your torso slightly forward, resting elbows gently on your thighs if comfortable.
Relax your belly and breathe:
- Deep belly breathing relaxes your pelvic floor muscles.
- Avoid holding your breath and straining.
Bonus tip: If you don’t have a stool, you can stack books, use a small garbage can turned upside down, or any stable item to elevate your feet.
Quick Bathroom Setup Checklist
- Footstool: Under both feet
- Knees above hips: Elevate to a 35-degree angle
- Torso lean: Slightly forward
- Relax: Deep belly breathing, no straining
Small adjustments = big digestive wins.
Other Natural Ways to Support Easier Elimination
While optimizing your bathroom posture is powerful, it works even better alongside healthy gut habits:
- Stay hydrated: Aim for 8-10 glasses of water daily.
- Increase fiber intake: Focus on soluble fiber (chia seeds, oats, cooked veggies).
- Move your body daily: Gentle walks, stretching, and yoga stimulate gut motility.
- Manage stress: Chronic tension can tighten the pelvic floor and gut muscles.
Together, these habits create a gut environment that supports regular, comfortable elimination naturally.
When to Seek Extra Support
If changing your position and adjusting your lifestyle doesn’t ease constipation after a few weeks, it might be time to seek help. Possible deeper issues could include:
- Pelvic floor dysfunction
- Gut microbiome imbalances
- Hypothyroidism
- Food intolerances
Functional medicine providers, pelvic floor physical therapists, and gut health specialists can offer customized support.
Final Thoughts: Nature Designed Us to Squat
Our ancestors instinctively knew how to align their bodies for natural, complete elimination. Modern life pulled us away from those patterns — but it only takes a small shift to reconnect.
Changing your bathroom position may seem simple, but it can unlock major improvements in digestion, comfort, and overall gut health.
Your body was designed to flow.
Give it the right position — and let it do what it naturally knows how to do.
Next up: How Sleep Impacts Gut Health (And 4 Tips to Improve Both)
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