The difficulty many people experience with elimination often comes down to one overlooked factor: the physical posture used on the toilet. Modern Western toilets promote a sitting position that runs contrary to the body’s natural anatomy for having a bowel movement. Adjusting how you sit can improve the efficiency of elimination and support better digestive function. This simple change minimizes the effort required and addresses issues that often seem unsolvable.
The Anatomical Reason for Straining
The human body is designed to maintain continence through a muscular mechanism that creates an internal bend in the colon. This structure involves a muscle called the puborectalis, which wraps around the rectum like a sling. When this muscle is contracted, it creates a sharp bend, known as the anorectal angle, which typically measures around 90 degrees in the standard sitting position. This acute angle is an effective barrier, keeping stool securely held in the rectum until a person is ready to evacuate.
The standard seated posture on a toilet keeps the puborectalis muscle partially engaged and the anorectal angle relatively sharp. This mechanical obstruction means that to pass stool, a person must forcefully strain, which is an unnatural and inefficient process. The body’s natural design requires this angle to straighten significantly for unobstructed passage. Relaxation of the puborectalis muscle signals the body is ready for elimination.
Achieving the Optimal Posture
The optimal position for efficient elimination mimics the natural squatting posture, which is the position humans used for centuries before modern plumbing. Squatting naturally increases the hip flexion, which in turn causes the puborectalis muscle to relax and the anorectal angle to widen significantly, often to around 126 to 140 degrees. This widening straightens the rectal canal, creating a direct path for stool to exit.
To achieve this straightening effect on a standard toilet, you must elevate your knees above your hips. This is best done using a footrest or device that raises the feet about 7 to 9 inches off the floor, depending on your height. Once the feet are elevated, lean the torso forward, resting the elbows on the knees or thighs to further increase hip flexion. This supported squat position achieves the necessary angle—ideally around 35 degrees—without the physical strain of a full squat.
Techniques for Efficient Elimination
Once the correct anatomical posture is achieved, the focus shifts to the active process of elimination, which should be characterized by relaxation, not straining. Proper breathing, known as diaphragmatic or belly breathing, is highly effective for promoting relaxation and engaging the right abdominal muscles. Inhale slowly and deeply, letting the belly expand, which helps to activate the parasympathetic nervous system, signaling the body to enter a state of “rest and digest”.
When ready to bear down, use gentle, sustained downward pressure rather than a forceful, breath-holding push. Think of “mooing” softly on the exhale to maintain an open glottis, preventing the harmful pressure buildup that occurs during straining. This gentle bearing down, combined with the relaxed pelvic floor muscles, helps the abdominal muscles push the stool out naturally. Keep the time spent on the toilet brief, aiming for no more than a few minutes, to avoid unnecessary downward pressure on the pelvic floor.
Long-Term Health Benefits
Consistently adopting the optimal toileting posture offers significant advantages for long-term digestive and pelvic health. By straightening the anorectal angle and minimizing the need to strain, the pressure on the anal and rectal veins is substantially reduced. This reduction in pressure is a direct way to lower the risk of developing hemorrhoids and anal fissures, which are often caused or aggravated by excessive pushing.
The practice promotes more complete and faster emptying of the bowels, which can alleviate chronic constipation and reduce symptoms of bloating and discomfort. Avoiding chronic, forceful straining helps preserve the integrity of the pelvic floor muscles, which are important for both bowel and bladder control. For individuals with existing conditions like Irritable Bowel Syndrome (IBS) or diverticulitis, a gentler, more complete evacuation helps manage symptoms and reduces stress on the intestinal walls.