The standard sitting posture used on modern Western toilets challenges the body’s natural elimination process. These toilets, designed for comfortable sitting, require a posture that affects the efficiency of bowel movements. The position used directly influences how easily and completely the bowels empty. Understanding the body’s design helps clarify why adjustments to toilet posture are beneficial for digestive health.
The Anatomical Challenge of Standard Seating
The standard 90-degree sitting position, where the thighs are perpendicular to the torso, is suboptimal for elimination. This is due to the puborectalis muscle, which forms a sling around the lower rectum, creating a kink in the intestinal tract. This arrangement forms the anorectal angle, typically close to 90 degrees when sitting upright.
The puborectalis muscle is part of the pelvic floor and maintains continence by preventing involuntary stool passage. When sitting on a high toilet seat, this muscle remains partially contracted, preserving the sharp bend in the colon. This kink acts as a barrier, forcing the user to strain to overcome the natural closure mechanism. Prolonged straining is associated with health concerns such as hemorrhoids and pelvic floor dysfunction.
Defining the Optimal Posture
The most effective posture for elimination mimics a natural squat, the position human anatomy evolved to use. This posture is achieved when the knees are elevated above the hips, forming a much sharper angle than 90 degrees between the torso and thighs. Adopting this position allows the puborectalis muscle to relax and fully lengthen.
When the puborectalis muscle relaxes, the anorectal angle straightens significantly, opening the passageway to an angle closer to 100 to 110 degrees. This straightening creates a direct, unobstructed path for stool to pass, requiring less pushing effort. To execute this supported squat, lean forward slightly, resting your elbows on your knees while keeping your back straight. This forward lean assists in aligning the colon for a more complete and easier bowel movement.
Simple Tools for Posture Improvement
Achieving the optimal, elevated-knee posture on a standard toilet requires elevating the feet. The goal is to bring the knees above the hip line, effectively recreating the physiological benefits of a full squat. The height of the elevation is important, as it determines the degree to which the puborectalis muscle can relax.
Simple aids can be used for this purpose in a modern bathroom setting. Commercially available toilet stools are popular choices, often contoured to fit around the base of the toilet. Alternatively, a small step stool, a stack of sturdy books, or yoga blocks can serve the same function. The tool must be high enough to position the knees significantly higher than the hips while seated, facilitating the necessary anatomical change.