The modern seated toilet requires a posture that deviates significantly from the body’s natural position for elimination. Historically, and in many cultures today, a deep squat has been the standard for emptying the bowels. This natural posture facilitates a more efficient and complete process, reducing the need for straining. Adapting the conventional toilet to mimic this squatting form can improve digestive comfort and function.
Understanding the Body’s Natural Design
The human body is designed to eliminate waste most effectively in a squatting position. When sitting on a standard toilet, the hips and knees are bent at approximately a 90-degree angle. This position maintains a sharp bend, or “kink,” in the lower bowel, known as the anorectal angle.
This angle is maintained by the puborectalis muscle, a sling-like muscle that wraps around the rectum and ensures continence. The seated, 90-degree posture keeps this muscle partially contracted, which is intended to prevent accidental leakage. This contraction forces the user to apply pressure or strain to overcome the muscle’s resistance during elimination.
When the body enters a squat-like posture, the puborectalis muscle relaxes, allowing the anorectal canal to straighten considerably. Studies have shown that the sitting angle of 90 degrees can open up to an average of 132 degrees in a full squatting position. This straightening effect creates a clearer, more direct path for waste to exit the body, eliminating the muscular obstruction. This mechanical change leads to a faster and more complete emptying of the colon with less effort.
Achieving the Ideal Posture on a Modern Toilet
Since most modern homes do not feature squat toilets, the goal is to elevate the knees above the hips while seated to replicate the natural squatting posture. This modification effectively straightens the anorectal angle without requiring a full, deep squat. This is typically achieved using a small footstool or a specialized toilet stool designed to wrap around the base.
The ideal positioning involves raising the feet so the knees are higher than the hips, aiming for a torso-to-thigh angle of approximately 35 degrees. Standard footstools typically come in seven-inch and nine-inch heights to accommodate different body types and toilet sizes. The seven-inch height is generally recommended for average-sized users and those new to the technique.
The taller nine-inch model is often preferred by shorter individuals, advanced users, or those with “Comfort Height” toilets. Proper foot placement involves resting the feet on the stool, allowing the knees to come slightly wider than the hips. This wide stance facilitates the necessary forward lean and helps maintain stability.
Safe Technique and Gradual Transition
Once the feet are elevated and the posture is adjusted, proper technique focuses on alignment and minimizing unnecessary effort. The user should lean forward slightly, resting the elbows on the knees or thighs to maintain a straight back. This forward lean gently compresses the abdomen, utilizing gravity and natural pressure to assist the movement.
Avoid forceful straining, which can increase intra-abdominal pressure and contribute to issues like hemorrhoids. Instead of bearing down intensely, focus on deep, abdominal breathing. This encourages the natural movement of the diaphragm, which aids in pushing waste downward. A relaxed jaw and mouth can also help promote overall muscle relaxation in the pelvic floor region.
Individuals new to this elevated posture should introduce it gradually, especially if they have pre-existing hip, knee, or back conditions. Starting with the lower stool height and only using it when the natural urge is present can make the transition smoother. Consistency helps the body adapt to the new mechanics, leading to a more comfortable and efficient bathroom experience.