What posture should you have during bowel movements? 6 ways to relieve constipation
Find out what experts think about the best position to poop.
When you need to “go,” you sit on the toilet and that's it, right? While this can work pretty well for many people, if you're constipated, you may not be sure what position you should actually be in when you defecate. It has to do with your puborectalis muscle. When you sit at a 90-degree angle, this muscle flexes in a strange way. “This creates a slight bend in your rectum, which can make it difficult to pass stool,” says gastroenterologist Samantha Nazareth, MD.
The good news is that fixing the situation is pretty simple: change the way you sit. MigNews shares its best tips.
What posture should be taken during defecation?
A better option than simply sitting on the toilet is to squat over it, especially if you suffer from problems like chronic constipation. “The optimal position for bowel movements is a squatting position, with your knees higher than your hips,” says Dr. Nazareth. You can achieve this by placing your feet on a stool while sitting, which raises your knees, mimicking a squatting position.
Almost any footrest will do the trick, but you can also buy a toilet stool specifically designed for this purpose. If you have mobility issues, a height-adjustable stool might be a good option. “This will help you achieve a similar effect without having to move around too much.”
But why squat? According to Dr. Nazareth, instead of contracting the muscles of the rectum, which is what happens when you're on the toilet, squatting relaxes and straightens the angle of those muscles, allowing for a fuller, easier bowel movement. Studies have even shown that sitting on the toilet at a 90-degree angle requires extra effort, making it take longer to poop, while squatting can be more effective.
6 tips to help you go to the bathroom more easily in a big way
Eat fiber to prevent constipation, Source: vecteezy.com
While position can play a big role in making bowel movements smoother, lifestyle changes also make a difference when it comes to regulating your bowel movements. Here are some other tips that experts recommend:
- Drink plenty of water. It's advice you hear all the time, but drinking enough water is really important when it comes to your bowel movements. Aim to drink 11.5 to 15.5 cups of water a day, both from beverages and water-rich foods.
- Don't sit on the toilet for long periods of time, especially when you're straining, can contribute to the development of hemorrhoids (swollen veins around the anus).
- Get your fiber fix. Fiber works as a stool softener, helping to draw water to any trapped waste and push it through your intestines so it can pass. To keep your stools soft and manageable, make sure you're getting 25 to 30 grams of fiber a day. This includes high-fiber foods like beans, vegetables, fruits, and whole grains like oats or wheat bran.
- Limit highly processed foods. While adding more fiber to your daily diet, try to reduce your intake of highly processed foods, such as refined carbohydrates and low-fiber foods, including white bread, pasta, white rice, pastries, and chips. These can lead to sluggish digestion.
- Stick to a schedule. Setting aside the same time each day to sit on the toilet can help your body “learn” when it’s the right time to have a bowel movement. You can trigger this process by drinking your morning coffee or tea, drinking water, or taking a short walk.
- Try natural and over-the-counter remedies Over-the-counter remedies like stool softeners are also available to you, but some foods can also help kick-start your digestive system and make bowel movements easier. Dr. Nazareth recommends foods like kiwi, prunes, magnesium-rich foods (like leafy greens and nuts), and warm water.
When to see a doctor
Sometimes your body needs a little help to get through your bowel movements smoothly. Instead of sitting directly on the toilet, try squatting, ideally on a footrest, to relax your rectal muscles and make it easier to pass stool. If you're still constipated, try incorporating other habits into your lifestyle, like hydration, exercise, and eating fiber-rich foods, to keep your gut happy.
While all of the above methods can help, persistent or severe GI symptoms should never be ignored. Call your doctor if you notice any of the following “alarm” gut symptoms:
- Sudden change in bowel habits.
- Blood in the stool.
- Unintentional weight loss.
- Constipation that does not go away with time.
- A feeling of wanting to “go away”, but nothing comes of it.
- Nausea and vomiting.
- Severe abdominal pain.
Your doctor may then perform several diagnostic tests to determine the underlying cause of your bowel health problems. Your doctor may also check you for conditions such as colorectal cancer, especially if it runs in your family.
These conditions are rare, but early detection of cancerous or high-risk polyps (through tests such as colonoscopy) is very important and can increase the chances of quick and effective treatment and recovery.
Have you noticed bloody stool? Is it really that dangerous? We suggest you find out the reasons why it occurs in you.