You might not think much about the way you sit on the toilet, but did you know that your posture can significantly impact how easily you poop? If you’ve ever struggled with constipation or felt like you’re straining too much, you’re not alone. The way we position our bodies can either help or hinder the process of elimination.
Raising your knees while pooping has been gaining attention as an easy and natural way to improve bathroom habits. But why does it work? And how can you implement this simple change for better digestive health? Let’s dive into the fascinating science behind proper pooping posture.
Your posture affects how easily you poop. Sitting at a 90-degree angle (as most toilets are designed for) can create a blockage in your colon.
Raising your knees improves bowel movements. It straightens the rectum and relaxes the puborectalis muscle, making elimination easier.
Squatting is the natural way to go. Humans evolved to squat for defecation, and modern toilets may be working against us.
Toilet stools like The PoopSTICK help mimic the squat position. Simple tools can make a huge difference in your bathroom experience.
To understand why raising your knees helps, we first need to explore how our bodies are designed for elimination.
Your rectum doesn’t function in isolation—it works with a sling-shaped muscle called the puborectalis. This muscle wraps around the rectum, creating a bend that helps maintain continence when you’re not ready to go. However, when you sit in a typical toilet position (with thighs at a 90-degree angle to your torso), this muscle stays partially engaged, keeping the rectum somewhat kinked.
Most modern toilets force us into a position that isn’t ideal for pooping. When we sit upright:
The puborectalis muscle remains slightly tensed.
The rectum stays at an angle, making elimination more difficult.
Straining becomes necessary to push stool through, leading to potential health issues like hemorrhoids, constipation, and pelvic floor dysfunction.
Now, imagine adjusting your position by raising your knees slightly higher than your hips. This simple change can have profound effects on your bowel movements. Here’s why:
It Straightens the Rectum
By lifting your knees, you change the angle of the rectum, making it easier for waste to exit smoothly.
It Fully Relaxes the Puborectalis Muscle
Instead of staying tense, this muscle releases completely, allowing stool to pass without unnecessary strain.
It Mimics a Natural Squatting Position
Our ancestors didn’t use toilets—they squatted, which is the body’s natural way of eliminating waste efficiently.
It Reduces Strain and Potential Health Issues
Less straining means a lower risk of hemorrhoids, anal fissures, and other common digestive problems.
You don’t have to take our word for it—science backs up the benefits of squatting or raising your knees while pooping. Research has shown that people who squat or use a toilet stool experience:
Less straining during bowel movements.
Shorter bathroom time compared to those sitting at a 90-degree angle.
More complete elimination, reducing bloating and discomfort.
A 2019 study published in the Journal of Clinical Gastroenterology found that using a toilet stool significantly improved the ease of bowel movements in participants, reinforcing the importance of proper posture.
A simple way to adjust your posture is to use a small stool like The PoopSTICK or any other squatting aid. These stools elevate your feet, naturally positioning your body into a more effective pooping posture.
If you don’t have a toilet stool, you can use:
A stack of books
A small trash bin turned upside down
Anything sturdy that raises your knees above hip level
Instead of sitting completely upright, lean forward a bit. This slight adjustment can also help straighten the rectum and make elimination easier.
Tension can make it harder to go. Take deep breaths and relax your pelvic floor muscles to encourage a smoother bowel movement.
While adjusting your posture is a game-changer, your overall gut health plays a big role too. Here are some extra tips to keep things moving smoothly:
If you’ve been struggling with constipation, bloating, or difficult bowel movements, the solution might be as simple as changing your posture. Raising your knees while pooping mimics the body’s natural squat position, allowing for a smoother, strain-free experience.
Want to make this adjustment effortless? Consider investing in The PoopSTICK, an easy-to-use toilet stool designed to help you poop better. Try it out, and your digestive system will thank you!
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