Although pooing is a natural, healthy process, not everyone finds it easy all of the time. For instance, people with constipation may find themselves straining and having to work hard during a bowel movement.
For some people, changing their position on the toilet can make the process easier.
So, in this article, we’ll describe good poo positions that may help you complete your business successfully. We’ll also share other tips for dealing with constipation.
Your guide to a stress-free poo
The most important thing when positioning yourself on the loo is your posture. Experts call the best posture the ‘supported squatting position’.
For this technique, you’ll need a low stool. If you don’t have one, a small stack of books, a shoebox or something of a similar height, like a couple of toilet rolls, will suffice.
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Sit comfortably: This isn’t a gymnastics class. Make yourself at home.
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Place your feet: Raise your knees above your hips, and place your feet roughly hips-width apart on the stool (or other object).
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Rest your elbows: Lean forwards a bit, and rest your elbows on your knees.
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Breathe: Take a deep breath through your mouth to help prevent straining and contracting your pelvic floor. Allow your stomach muscles to bulge outwards, but don’t tense them. Use your breaths to increase the pressure on your abdomen.
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Relax: Focus on relaxing your anal sphincter (bum hole) to allow your stool to pass through.
For some people, this deceptively simple change can be very effective. It works by lengthening and straightening your rectoanal canal – the last portion of your gut, where poo is stored before it leaves your body.
Conversely, when you sit bolt upright on the toilet, it puts a kink in your bowel, making it hard for poo to pass through.
If this technique isn’t effective for you initially, get up and take a stroll before trying again. If it’s still not effective, there are other options.
Other tips to ease your bowel movements
The United Kingdom’s National Health Service (NHS) offers this exercise you can try each day to help improve your toilet experience:
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Breathe into your stomach and feel your abdomen and tummy expand. This pushes your diaphragm (a muscle below your lungs) against your bowels.
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As you breathe out, try to create propulsion downwards by making a sound that takes some effort, like blowing through pursed lips or 'mooing'.
If you’ve tried the other evidence-based approaches first, another technique is called splinting. We’ll explain what that means below. But first, it’s important to mention: if splinting is necessary for you to do a poo, you should certainly speak with a doctor (once you’ve finished).
The point of splinting is to help relax the muscles involved in pooing by using your hand to:
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Apply pressure on the muscle that sits between your bum hole and tailbone.
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Apply pressure to the muscle in front of the anus. This can help support your perineum (the space between your anus and genitals).
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If you have a vagina, it may be helpful to insert your finger or thumb and apply pressure to the back wall of the vagina. This can help straighten the rectum, easing transit.
If you need to use these techniques regularly to pass stool, please contact your doctor.
How can you tell if you’re constipated?
As a general rule, it’s healthy to poo between three times per day and three times per week. So, if you poo less often than three times each week, you might be constipated.
If your poos are hard or difficult to pass, that’s another sign that you might be constipated.
We have a whole article dedicated to relieving constipation, but here are some natural home remedies you can try:
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Eat 2–3 fresh kiwi fruits a day for at least 4 weeks.
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Eat 8–10 prunes a day for at least 4 weeks.
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Drink 0.5–1.5 litres of high-mineral content water a day for 2–6 weeks.
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Add in psyllium husk – start with half a tablespoon per day. Gradually increase the amount to around 3 tbsp. per day.
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Try taking specific probiotics every day for at least 4 weeks.
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Take 0.5–1.5 grams of magnesium oxide a day for at least 4 weeks.
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Keep active.
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Drink coffee, especially in the morning with breakfast.
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Massage your tummy. We have a 7-point guide here.
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Use a laxative.
We have an article describing eight natural laxatives, if you’d like to explore more options.
Constipation isn’t usually something to worry about, but it can be a sign of something more serious. In this article, we explain when to see your doctor.
What causes constipation?
Constipation is very common, especially in older adults. It can happen for a wide range of reasons, including:
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A low-fibre diet: Make sure to eat plenty of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts and seeds.
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Dehydration: Have fluids, such as water, with you when you’re on the move, and keep hydrated.
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Inactivity: Moving around helps keep you regular. Even low-impact exercises, like walking and swimming, can help.
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Psychological stress: Although it’s challenging, try to find things that help you unwind, like yoga, pilates, a massage or a good book.
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Ignoring the urge: If you need to go, you should go.
Constipation can also be caused by certain drugs, like opioids, or certain health conditions, including Parkinson’s disease.
FAQs
Here are answers to some frequently asked questions about poo positions.
What position is best if you’re constipated?
Find a low stool, a small box or a pile of books to rest your feet on. This will place your knees a little higher than usual. Lean forwards slightly, and breathe deeply through your mouth without flexing your abdominal muscles. Focus on relaxing your anus (bum hole).
How can I naturally relieve constipation?
There are a number of ways to naturally relieve constipation at home, including eating kiwi fruits or prunes. You might try supplements, like psyllium husk, probiotics or magnesium oxide. Other effective strategies are going for a walk and drinking water.
What if my poo won’t come out, and it hurts?
If you’ve tried the techniques in this article, and it still hurts to do a poo, speak with your doctor. Similarly, if you regularly need to use these techniques, it’s worth speaking with your doctor, who can help get things moving again. They may suggest trying laxatives.
Summary
Although pooing is natural, it’s not always easy. If you’re on the toilet, and you find yourself struggling, go grab a low stool or box to put your feet on. Then lean forwards slightly, breathe deeply through your mouth, and try to relax.
Other strategies you can try at home include staying active and hydrated, eating kiwi fruits or prunes, and trying probiotics or other evidence-based supplements.
If these approaches don’t work, you might try splinting. This mainly means using your hand to put pressure on the muscle between your anus and genitals. However, if this is the only way you can poo, it’s important to speak with your doctor.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
Sources
Bowel function 101: How to poop correctly. (2020). Link.
Constipation and difficulty opening your bowels (defecatory dysfunction). (2024). Link.
Implementation of a defecation posture modification device. Clinical Gastroenterology. (2019). Link.
Influence of body position on defecation in humans. LUTS. (2010). Link.
Proper toiletting posture. (2023). Link.
Toilet positions to relieve constipation. (n.d.). Link.
