The best poop posture (according to science)

If you have ever had a difficult bowel movement, you have probably noticed that adjusting your position on the toilet can make a difference.

The reality is that your position is more important than you may realize when it comes to effective evacuation. So whether you regularly experience symptoms of constipation or you just want to optimize, I will break down what we know about the best position for comfort and function, and why and how it works.

We will also take a look at other factors that influence chronic constipation, and what else you can do from a functional medicine perspective (without laxatives).

Intestinal movements and your anatomy

Before we get in the best position for pooping, let’s see what happens in your body when you have a bowel movement. Before a bowel movement is kept in your rectum (at the end of your colon).

Usually your rectum is kept at a light angle by a muscle called the puborectalis. This helps to keep waste in until you are ready to go.

When you are ready for a bowel movement, the rectum contracts, which means the puborectalis to relax and let the rectum straighten and leave stools.

The problem is that sitting on a modern Western toilet does not allow the nod in your gut to go completely straight, which means that you might have to make more effort to get a intestinal movement out.

Sitting versus squat: what science says

Research and evolutionary biology generally agree that squatting is the natural (and most effective) relief position of the body. This is because squat the anorectal angle straight, the rectal muscles relaxes and gravity uses to help eliminate.

In cultures where traditionally squat the norm, such as parts of Africa and Asia, are people found lower rates From constipation and complications such as hemorrhoids. (1)

Although researchers cannot say for sure whether this is due to squatting (various other factors, such as differences in diet, can also play a role), it is likely that this is at least part of the puzzle.

A 2019 study It also discovered that the use of an adjustment device for toilet position (ie a “toilet chair”) reduced the duration of the intestinal movement and the effort. (2) Participants noted more complete elimination. And a complete squat was not necessary to see these benefits: just lift the knees above the hips while leaning forward.

Other studies have also shown that the use of foot benches and similar devices Helps to poop participants with less effort and discomfort, and squat can lead to fewer pelvic floor disorders and fewer cases of hemorrhoids. (3)

Do you need a special footstool or device?

Square has been the standard poop posture for most of human history (and is still in many parts of the world). But in the Western world, our modern toilets prioritize comfort above this natural function.

We are starting to see more and more products, including stool such as the Squatty Potty, which are designed to bridge this gap. These tools can certainly help (and they have probably helped to bring more awareness for the benefits of a Squat position), but you can also use things that you already have at home to achieve the right posture, because I will break down below.

The best poop posture, step by step

For the best chance of a comfortable and complete bowel movements (without using a squat toilet), here is how you can get into the optimum position.

1. Sit comfortably on the toilet.
2. Put your feet on a stool. You can also use a upside down box or a pile of books or yoga blocks. The goal is to have your knees above your hips, with an angle of about 35 degrees.
3. Lean a little forward with your elbows that rest on your thighs.
4. Relax your abdominal and pelvic floor muscles. Get a few deep breath to help with this.
5. Do not sieve or force. If it doesn’t come easy, it is sometimes best to take a break and try it again later.

This supported Squat position helps to align your rectum and relax your muscles, and uses natural gravity to help you.

Leaning forward versus leaning backwards

Leaning forward, especially raised with your knees, mimics a squat and is generally considered the most effective position. (2) But some people notice that they have to lean back to have a bowel movement.

In these cases your body can compensate for poor positioning. Taking the rest of the supported squat position can eliminate the need to lean backwards (which can actually create a bend in the rectum). However, everyone is different! If you feel better to lean back, especially if you don’t have to spread, listen to your body.

What happens if you are not going correctly?

We rely on bowel movements for natural detoxification. If you do not poop at least once a day (and ideally 2-3 times a day), you probably cannot effectively detoxify, which can lead to an accumulation of toxins, increased inflammation and numerous related health problems.

Regular loading can also lead to pelvic floor disorders over time. And chronic constipation, if not tackled, can lead to hemorrhoids, anal gorges or other complications.

But taking a step back, chronic constipation is usually not strictly produced from a defective poop position. Your position is important and makes a difference (whether you are hidden or not), but if you regularly have trouble evacuating your intestines, there is probably something bigger going on with your intestinal health.

Root causes of constipation

As a functional medicine, I am always looking for the cause of any symptom or dysfunction. Chronic constipation does not happen without reason, and there are often intestinal, hormonal or other imbalances that we have to tackle to really solve the problem (and make you feel best).

Sometimes the root cause of constipation, especially incidental constipation, is something very simple, such as dehydration (more common than you might think) or a lack of fiber in the diet.

But if tackling these more simple things makes no difference, and/or if you have experienced other symptoms in addition to constipation, we may have to look deeper.

Root causes of constipation can be:

• Dehydration
• Lack of insoluble fibers and/or a low quality diet
• Hormonal imbalances
• Intestinal dysbiosis; Sibo
• Low vagal tone
• Lack of exercise
• Stomach acid
• Digestive disorders including IBS (irritable bowel syndrome) or ulcerative colitis
• Toxin -over tax
• Chronic stress

Specialized tests can help us determine what is really going on with your digestive system, so that we can make a better route map for healing.

Other tools for better pooping

Take into account the importance of tackling the cause of chronic constipation and other digestive symptoms such as a bloated feeling, here are a few things you can do than adjusting your toilet position to achieve a better poop (and a better digestive health).

• Stay hydrated. Even if you drink a lot of water, you can be dried out, depending on factors such as how much you absorb and how much you sweat. Try to add electrolytes to your water for better absorption and absorb a lot of moisturizing food in your diet.
• Eat a lot of insoluble fibers. Insoluble fibers (fibers that does not dissolve in water) help to make things move by your digestive tract. Some of my favorite sources of insoluble fibers are chia seeds, almonds, artichokes and leafy vegetables.
• Supplement with magnesium. Magnesium (which many people in the US do not get enough of diet) helps to promote muscle relaxation and can be very supportive for people with constipation. (4) Try my formulation, the magnesium, here.
• Support for your mind body connection. Chronic stress slows down digestion. (5) Include deep breathing, meditation and/or vagus nerve stimulation in your daily routine to restore the balance. Regular exercise is also important.

Read more: How to reach the perfect poop: Gut Health Secrets for better digestion

The posture is a piece of the puzzle

Support for the natural biomechanics of your body with the ideal position can be a long way to more regular, comfortable and complete bowel movements.

And if you are struggling with persistent digestive problems or constipation, it may be time to go deeper and to investigate what is happening behind the scenes. For help with this and to improve your overall well -being, plan a consultation with our TeleHealth Team of Functional Medicine.

Read next: The 7-second cack method for constipation lighting

As one of the first telehealth clinics for functional medicine in the world, we offer webcam Health consultation For people around the world.