Have you ever stood up after a bowel movement and thought, "Surely there's more?" Or found yourself sitting on the toilet for ten minutes, scrolling through your phone while nothing much happened?
You're not alone.
Constipation and difficult bowel movements affect millions of people every year, even those who eat reasonably well and stay active. While fibre, hydration, and exercise usually get the spotlight, one surprisingly simple factor often goes unnoticed: the way you sit on the toilet.
It sounds almost too simple to matter. Yet research suggests that changing your toilet posture can reduce straining, shorten the time spent on the toilet, and help your bowels empty more comfortably. That's because your body wasn't originally designed for the upright sitting position created by modern Western toilets.
If you've been searching for the best toilet sitting position, this guide explains the science, clears up common myths, and shows how a small adjustment could make a noticeable difference to your daily routine.
Why Your Toilet Sitting Position Matters More Than You Think
Most people assume that if they are sitting on a toilet, they are already in the right position. In reality, modern toilets place your body at roughly a 90-degree angle, with your knees level with your hips.
While that feels normal, it isn't necessarily the most efficient position for passing a bowel movement.
Inside your body, the rectum is supported by a sling-like muscle called the puborectalis. Its job is to help maintain continence by creating a natural bend where the rectum meets the anal canal. When you're standing or sitting upright, this bend remains partially closed.
That means your body often has to work harder to push stool through.
When you raise your knees above your hips, your hips flex further, allowing this muscle to relax more fully. The result is a straighter pathway for stool to pass, reducing the effort required during a bowel movement.
Think of it like trying to pour water through a bent garden hose. Straighten the hose, and everything flows much more easily.
What Is the Best Toilet Sitting Position for Easier Bowel Movements?
The goal isn't to balance in a full squat on top of your toilet. Instead, you're trying to recreate some of the natural body alignment that occurs when squatting.
For The Best Toilet Sitting Position:
Raise your feet using a stable toilet stool.
Keep your knees slightly higher than your hips.
Lean your upper body forward a little.
Rest your elbows comfortably on your thighs if it feels natural.
Relax your stomach instead of forcing or holding your breath.
Breathe steadily and allow your body to do the work.
This posture helps create a more favourable anorectal angle, making bowel movements feel smoother and more complete for many people.
It's a small adjustment, but sometimes the smallest changes make the biggest difference.
Why Do Many People Struggle to Poop While Sitting Normally?
If you've ever wondered why bowel movements seem harder than they should be, toilet posture may be only one piece of the puzzle.
Several factors commonly contribute to difficult bowel movements.
Modern Toilets Weren't Designed Around Human Anatomy
For thousands of years, people naturally squatted to relieve themselves. The modern sitting toilet is a relatively recent invention. While convenient, it doesn't always place the body in the position that encourages the easiest bowel emptying.
Low Fibre Intake
Many Australians don't reach the recommended daily fibre intake.
Without enough dietary fibre, stools can become harder and slower to pass.
Good Fibre Sources Include:
Whole grains
Fruit
Vegetables
Legumes
Nuts and seeds
Not Drinking Enough Water
Fibre and water work together.
Increasing fibre without staying hydrated can actually make constipation worse.
Ignoring Nature's Signals
Putting off a bowel movement because you're busy at work, travelling, or simply waiting until later can make stools harder over time.
Your body usually knows when it's ready. Listening to those signals often helps support healthier bowel habits.
Sitting for Long Periods
Hours spent at a desk can slow overall bowel motility.
Even a daily walk can help encourage regular bowel movements.
Does Changing Your Toilet Posture Really Help Constipation?
For many people, yes.
Research has found that increasing hip flexion by elevating the feet can reduce straining and make bowel movements easier.
One clinical study found that participants using a toilet footstool reported:
Less straining
Faster bowel movements
A greater feeling of complete bowel emptying
Another study comparing sitting and squatting positions found that squatting required less effort and reduced the time needed to pass a bowel movement.
It's important to keep expectations realistic.
Changing your posture isn't a cure for chronic constipation. If constipation is caused by an underlying medical condition, medications, or pelvic floor dysfunction, additional treatment may be needed.
However, when combined with healthy lifestyle habits, proper toilet posture can become one useful part of your digestive wellness routine.
Can Proper Toilet Posture Reduce Straining?
If you often find yourself holding your breath or pushing hard during a bowel movement, it's worth paying attention to your toilet posture.
Straining isn't just uncomfortable. Over time, frequent straining may increase pressure inside the abdomen and around the rectum. Healthcare professionals commonly advise avoiding unnecessary straining because it has been linked with issues such as haemorrhoids, anal fissures, and pelvic floor problems in some people.
Changing your posture won't eliminate every cause of straining, but it can make the process feel more natural.
By lifting your knees above your hips, the muscles around the rectum can relax more effectively, allowing stool to pass with less effort. Instead of forcing your body to work against its own anatomy, you're working with it.
Many people describe the difference as subtle yet surprisingly noticeable. It's not about making bowel movements faster at all costs. It's about making them feel easier.
How Should You Sit on the Toilet for More Complete Bowel Emptying?
Feeling like you haven't fully emptied your bowels can be frustrating. Sometimes it even means another trip to the bathroom an hour later.
While several factors affect bowel emptying, good posture can help support a smoother experience.
Try Following These Simple Steps:
Sit comfortably on the toilet.
Place both feet on a sturdy toilet stool.
Raise your knees slightly above hip level.
Lean forward from your hips instead of slouching.
Keep your back fairly straight while staying relaxed.
Rest your elbows gently on your thighs if comfortable.
Breathe normally and avoid holding your breath.
Let your body work naturally rather than forcing the movement.
One important tip often gets overlooked: don't rush.
Giving yourself a few relaxed minutes is far more effective than sitting for 20 minutes while scrolling through social media. Extended toilet sessions can increase pressure around the rectal area, especially if you're straining or sitting unnecessarily.
Common Toilet Habits That Could Be Making Things Harder
Sometimes it's not your digestive system causing the problem. It's your routine.
Here are a few habits worth changing.
Sitting Flat With Your Feet on the Floor
This keeps your hips at roughly the same level as your knees, which may not provide the most favourable angle for easier bowel movements.
Pushing Too Hard
If nothing is happening after several minutes, more force isn't usually the answer.
Excessive straining rarely improves the outcome and may place unnecessary stress on the pelvic floor.
Ignoring the Urge
Your bowel has its own schedule.
Repeatedly delaying a bowel movement can lead to harder stools that become more difficult to pass later.
Spending Too Long on the Toilet
The bathroom isn't the best place to catch up on emails or finish another level of your favourite game.
If you've been sitting for more than five to ten minutes without success, it's often better to get up, move around, stay hydrated, and try again later.
Why Many Australians Are Choosing a Toilet Stool
A rolled-up towel or a couple of thick books might raise your feet, but they're not always stable or comfortable.
A purpose-built toilet stool is designed to support your feet safely while encouraging a healthier sitting angle.
Many Australians Choose One Because it Can Help:
Promote a more natural squatting posture
Reduce the need for excessive straining
Support more comfortable bowel movements
Encourage a feeling of more complete bowel emptying
Fit neatly around most standard toilets when not in use
For households focused on everyday wellness, it's a simple addition that complements healthy eating, regular movement, and good hydration.
Rather than promising miracle results, a quality toilet stool supports the body's natural mechanics, which is exactly what many people are looking for.
Support Better Bowel Health Every Day
Toilet posture works best as part of a healthy routine, not as a standalone solution.
For better digestive wellness, aim to:
Eat plenty of fibre from whole foods.
Drink enough water throughout the day.
Stay physically active with regular walking or exercise.
Respond promptly when you feel the urge to go.
Avoid unnecessary straining.
Limit long toilet sessions.
Use proper toilet posture consistently.
Small daily habits often have the biggest impact over time.
You don't need a complete lifestyle overhaul. Sometimes a few thoughtful adjustments are enough to help your body work more comfortably.
Also Read:- How to Avoid Discomfort During Bowel Movements (Practical Guide)
Conclusion
Finding the best toilet sitting position isn't about following a wellness trend. It's about understanding how your body naturally functions.
Modern toilets are convenient, but they don't always encourage the most effective posture for bowel movements. Raising your knees above your hips, leaning forward slightly, and relaxing instead of straining can help many people experience easier, more comfortable bowel movements.
If you're already eating well, drinking enough water, and staying active but still spending too much time on the toilet, improving your posture is a simple change that's worth trying.
A well-designed toilet stool from Squatty Potty Australia can make achieving that healthier position easy, comfortable, and consistent. It's a practical addition to your daily routine that works with your body's natural design, helping you spend less time struggling and more time getting on with your day.
Disclaimer
The information provided in this Squatty Potty Australia blog is intended for general informational purposes only. We do not offer medical advice under any circumstances. A medical professional must be consulted for any advice, diagnosis, or treatment of health-related issues. Reliance on any information provided is solely at your own risk. The author will not be held responsible for any misuse of this information. No guarantees are made, either expressed or implied. If you need clarification on any information presented here, please seek medical advice before using any suggested product.
FAQs
Q. What is the best toilet sitting position for easier bowel movements?
Ans:- The best toilet sitting position is one where your knees are slightly higher than your hips, your feet are supported on a toilet stool, and you lean forward slightly while staying relaxed. This posture helps promote easier bowel movements by encouraging a straighter anorectal angle.
Q. Does changing my toilet posture help with constipation?
Ans:- Changing your posture won't cure constipation, but it may reduce straining and make bowel movements feel easier. It works best alongside adequate fibre, hydration, regular exercise, and healthy bowel habits.
Q. Why do I struggle to poop while sitting normally on the toilet?
Ans:- Modern toilets keep your hips at about a 90 degree angle, which may not be the most efficient position for bowel emptying. Low fibre intake, dehydration, inactivity, delaying bowel movements, and certain medical conditions can also contribute.
Q. Can proper toilet posture reduce straining?
Ans:- Yes. Raising your feet and positioning your knees above your hips can help relax the muscles around the rectum, allowing stool to pass with less effort. While results vary between individuals, research suggests this posture may reduce the need for excessive straining.
Q. Is a toilet stool worth trying?
Ans:- If you frequently experience difficult bowel movements, incomplete emptying, or prolonged toilet sessions, a toilet stool is a simple, non-invasive tool that may help improve your toilet posture and support more comfortable bowel movements as part of a healthy lifestyle.