Humans naturally adopted a squatting posture for elimination, which aligns with the body’s anatomy. The rise of the seated, pedestal-style toilet in the Western world introduced a biomechanical flaw. This upright sitting position is inefficient, often requiring people to exert unnecessary force to complete a bowel movement.
The Anatomical Problem of Sitting
The core issue with sitting involves the puborectalis muscle, which acts as a sling looping around the rectum. In a sitting position, this muscle remains partially contracted, creating a sharp bend in the intestinal tract known as the anorectal angle. This angle, typically around 90 degrees, is a natural mechanism designed to maintain continence. To overcome this obstruction, the body must strain, increasing abdominal pressure to force stool past the tight angle.
Common Health Consequences of Straining
Consistently straining places excessive pressure on the abdominal cavity and pelvic floor vasculature. This commonly leads to hemorrhoids (swollen blood vessels in the rectum and anus) and anal fissures (small tears in the anal lining). Chronic straining is also associated with chronic constipation, as the body struggles to achieve complete evacuation. Repeated increases in intra-abdominal pressure may contribute to the development of hiatal hernias or diverticulitis. Furthermore, excessive force can damage pelvic floor nerves and muscles, potentially leading to fecal incontinence.
The Physiological Advantage of Squatting
The squatting posture offers a natural, physiological solution by fundamentally altering the intestinal anatomy. When the body assumes a deep squat, the puborectalis muscle relaxes completely. This relaxation automatically straightens the anorectal angle, widening it from roughly 90 degrees to an average of about 132 degrees. This straightened path allows gravity to assist in a smoother, more complete, and faster passage of stool. Studies have shown that squatting significantly reduces the time required for a bowel movement and minimizes the need for expulsive effort.
Practical Modifications for Home Use
Changing the posture on a modern toilet is the most actionable step to gain the benefits of squatting without installing a new fixture. The goal is to elevate the knees above the hips, mimicking the natural anatomical alignment of a full squat. This knee elevation can be achieved by placing a simple footstool or a specialized commercial squatting aid under the feet while seated. A height of approximately seven inches is often cited as effective for achieving the optimal squatting angle for most people. This simple modification encourages the puborectalis muscle to relax, leading to less straining and faster bathroom visits.