When you're having difficulty passing a bowel movement, adjusting your sitting position on the toilet can be helpful. The recommended posture involves leaning forward and elevating your knees relative to your hips.
Based on expert recommendations, here's how to optimize your sitting position:
Optimal Toilet Posture for Bowel Movements
Achieving the correct alignment can relax the puborectalis muscle, which normally helps maintain continence but can impede defecation when contracted. The position described below helps to straighten the anorectal angle, facilitating easier passage.
Key Adjustments:
- Lean Forward: While seated, lean your torso forward.
- Hands Placement: Rest your hands on your thighs for support.
- Knee Position: Ensure your knees are bent and positioned higher than your hips.
Elevating Your Knees
Getting your knees higher than your hips is a crucial step. This can often be achieved naturally, but depending on your toilet's height or your own stature, you might need assistance.
- Consider a Footstool: Using a footstool is an effective way to elevate your feet, which in turn raises your knees above your hips. This is particularly helpful if you have a high toilet or are shorter.
This position mimics a squatting posture, which is often cited as the most natural and effective way to empty the bowels.
Here's a quick summary of the posture:
| Body Part | Position Detail |
|---|---|
| Torso | Leaning forward |
| Hands | Resting on thighs |
| Knees | Bent and higher than hips |
| Feet | Potentially elevated (e.g., on footstool) |
Adopting this posture, as referenced by organizations like the Bladder & Bowel Community, can make bowel movements easier when you are experiencing difficulty.
