The best position to use the toilet is a seated squat position with your knees elevated higher than your hips. This position optimizes bowel and bladder emptying.
Why the Seated Squat Position?
The seated squat position, often facilitated by using a stool like a Squatty Potty, offers several benefits:
- Relaxes the Puborectalis Muscle: This muscle loops around the rectum and helps maintain continence. Squatting relaxes this muscle, allowing for easier and more complete bowel movements.
- Straightens the Anorectal Angle: In a standing or traditional sitting position, the anorectal angle (the angle between the rectum and anus) is kinked. Squatting straightens this angle, facilitating smoother passage.
- Reduced Straining: By optimizing the anatomical alignment, the squatting position reduces the need to strain during bowel movements, which can help prevent hemorrhoids and other related issues.
- More Complete Emptying: The combination of muscle relaxation and angle straightening contributes to more complete emptying of the bowel, reducing the risk of constipation and related discomfort.
How to Achieve the Optimal Position:
While a full squat might not be feasible with a standard toilet, you can simulate the position using a stool:
- Sit on the toilet.
- Place your feet on a stool (like a Squatty Potty) so that your knees are higher than your hips. The Squatty Potty is specifically designed to fit around the base of your toilet and guide foot placement.
- Lean forward slightly to further optimize the anorectal angle.
By adopting this seated squat position, you can improve your bowel health and experience more comfortable and efficient toilet visits.
