Let’s Talk About Toilet Time: Tips for Healthier Bowel Movements
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Hey there!
Do you ever find yourself struggling to have a bowel movement when you're not in the comfort of your own bathroom? You're not alone!
I remember as a kid, I couldn't go anywhere but at home. One summer at basketball camp, I had terrible stomach pains from holding it in the whole time because I wasn’t comfortable using the shared bathroom. I'd sneak away to find a private restroom, but even then, it didn’t always work.
Now, as a busy mom of three, it's even harder to find time for myself. Between the kids yelling for attention, pulling on me, or needing to nurse, I rarely get a moment of peace. Meanwhile, my husband seems to get 20 minutes of uninterrupted bathroom time each day—lucky him!
But let’s get real: many of us deal with bowel issues like constipation, IBS, hemorrhoids, or diverticulitis. Often, these issues stem from poor toilet habits.
Why Squatting Matters for Bowel Health
We’re fortunate to have indoor plumbing, but did you know our modern toilet design might not be doing us any favors? In many countries where squatting is still common, people have fewer bowel issues. Why? The position makes it easier for your body to eliminate waste.
To mimic that natural squat position while using a standard toilet, try putting something under your feet, like a Squatty Potty (or a simple child’s step stool). This helps "unkink" the pelvic floor muscle that wraps around your rectum, allowing waste to pass more smoothly.
Here’s how you can improve your posture for better bowel movements:
Place your feet on a stool or a stack of books so your knees are slightly above your hips.
Lean forward with your elbows resting on your thighs to create more space for stool to exit.
You’ll be amazed at how much more comfortable and effective your bathroom time becomes!
Avoid Straining
Growing up, my mom always told us to hover over public toilet seats like Marty McFly from Back to the Future. Sound familiar? But I later learned this is a no-no. Straining to pee or poop while holding your breath puts unnecessary pressure on your pelvic floor muscles, which can lead to problems like hemorrhoids, pelvic organ prolapse, and even constipation.
Instead, breathe deeply and relax while in your new "squat" position. If you're worried about germs, just cover the toilet seat with paper or bring your own seat covers. If you're really in a bind, grab a small trash can, turn it on its side, and use it as a stool to elevate your feet!
Give Yourself Time
We moms often rush through bathroom breaks, but this can make it hard for your body to relax and do its thing. If you don't have a bowel movement after sitting for about 9-10 minutes, you might not be ready yet. Get up, move around, and try again later.
Let’s take a page from our male counterparts—sorry, men! They tend to take their time, relax, and read in the bathroom. We should do the same! Give yourself a little extra time to sit, breathe, and let things flow naturally.
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
Improve Your Digestive Health with Our Bowel Health Program
Are you ready to take control of your bowel health and enjoy regular, comfortable bowel movements again? Join our Bowel Health Program for expert guidance, continued support, and proven solutions that can help you achieve lasting digestive wellness. Don’t wait—start feeling better today!
With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)