Let's talk about poo posture! 🚽

Here at CG, we believe it’s important to open up about the things nobody talks about… but everybody needs to know.

Take this, for example: the average person spends around 3.5 hours on the toilet every week. ¹ That’s a lot of time – so let’s make sure you’re doing it right.

Believe it or not, there is a right and wrong way to sit on the loo. We didn’t know either! But small changes to your posture and routine can have a big impact on your comfort, digestion, and long-term pelvic health.

4 tips for perfect poo posture (yes, really!)

These small tweaks can help you avoid straining, protect your pelvic floor, and support healthier, easier toilet habits.

1. Squat or raise your feet

Did you know that your body is designed to squat? Sitting upright on a modern-style toilet puts your rectum at an awkward angle, making it harder to go and more likely to cause straining and constipation.²

But don’t worry—you don’t need to install a squat toilet. Just raise your feet while sitting, using a small stool or even a couple of toilet rolls. This mimics the squatting position, helps you go more easily, and protects your pelvic floor.

Bonus: Studies show it could even cut your toilet time in half!³

2. Don’t rush it

Your gut and brain are deeply connected—when you’re stressed or rushing, your digestion suffers. Straining or hurrying can increase your risk of haemorrhoids, hernias, or fissures.⁴ So when you feel the urge, don’t delay—head to the loo, sit, and relax. Try not to force it. Give your body around 5 minutes to do its thing. Reading material can help take your mind off the pressure to push.

3. Posture check

Once seated, adjust your position for optimal results:

Legs slightly apart
Feet raised
Lean forward with a straight back
Rest your forearms on your knees

4. Breathe!

Holding your breath while straining increases pressure in your abdomen and can harm your pelvic floor. Instead, breathe out gently through your mouth as you engage your stomach muscles. Let your body’s natural rhythm help move things along.⁵

What about weeing?

Since we’re talking toilet habits, let’s cover urination too.

Wait until your bladder is full before going. Peeing too often (just in case!) trains your bladder to empty before it’s ready, which can lead to long-term issues.⁶

Experiencing leaks? Pelvic floor exercises can help strengthen muscles and help a weak bladder.⁷

When to speak to a GP

Toilet habits are a universal experience—and not always a smooth one. If you’re noticing ongoing changes or discomfort, it’s important to speak with your GP, especially if you experience:

A change in bowel habits lasting more than 6 weeks (especially if over 50)
Unexplained weight loss
Swelling or lumps in the stomach or back passage
Blood in your stool or from your back passage

Want to know more? Check out our blog on the stress-IBS cycle, and learn how to support your mood and stress levels here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Let’s talk about poo posture! 🚽

4 tips for perfect poo posture (yes, really!)

1. Squat or raise your feet

2. Don’t rush it

3. Posture check

4. Breathe!

What about weeing?

When to speak to a GP

References

Questions? Talk to a Nutritional Therapist on live chat!

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