Toilet Tips

Poop Stool

The squat position is usually the most natural and easiest way to have a bowel motion. This is because when we squat we change the position of what is known as the anorectal angle of the pelvic floor which helps to open our bowels. Basically you are straightening the pipe that your stool is flowing from! Western toilets don’t allow for this. So, if you are plagued by constipation either investing in a ‘poop stool’ or using something to prop up your feet that allows you to be sitting in a in a more squat like position where your hips are flexed may be helpful. You should also lean forward slightly which will create a natural curve in your lower back. Some homemade ideas could be a pile of books or magazines, yoga blocks, rolled up towels or bolster. Everyone's leg height and toilet height are different so experiment to see what works for you. See below for links to some poop stools.

Don't Strain

While it can be frustrating to experience constipation resist the urge to strain. Straining puts pressure on the anal sphincter and pelvic floor and if it becomes a constant habit it may lead to issues like diverticular disease, haemorroids, tortuous colon (twisted and elongated), anal fissues, weakened pelvic floor and even prolapse. Instead of straining do some deep breathing and adopt a good position on the toilet. Straining puts pressure on the anal canal and rectum, which can cause hemorrhoids, anal fissures, and even prolapse. To avoid these complications, it's important to listen to your body. When you feel the urge to have a bowel movement, don't delay.

Don't hold on

It is important to listen to your body's signals and make time to use the restroom. Holding in your bowel movement for too long can cause constipation or make constipation worse as the stool may become hard, which can lead to painful bowel movements and other health problems. Additionally, ignoring the urge to use the restroom can cause the muscles of the rectum and anus to weaken over time, leading to issues with incontinence or difficulty controlling bowel movements. It's important to establish a regular bathroom routine and not be afraid to excuse yourself when you need to use the restroom.

Try to Breathe

If you are having issues with having a bowel movement try incorporating some breathing while you are sitting on the toilet. Take a few deep breaths allowing your rib cage to expand. You should also notice a gentle expansion of your abdomen with inspiration. Additionally, when we take a breath in we should notice our pelvic floor relax and as we breathe out it should contract helping close the sphincter. It you are having trouble letting go or contracting your pelvic floor or simply have no awareness of it, it may be useful to see a pelvic floor physiotherapist who will assess how well it is working.

See this video for diaphragmatic breathing technique.

https://toiletstool.com.au/

https://www.squattypottyaustralia.com/

https://theproppr.com/