How To Get A Poo Out

Toilet positions To Relieve Constipation

Originally published on: August 10th, 2021. Last modified on September 1st, 2021

Trying to maintain a good toilet position may be useful for people that find it difficult to pass a stool, who strain when the poop won't come out or who suffer from constipation. There is no right or wrong way to sit on the toilet; however following these pointers may help make emptying your bowels easier, to find the correct toilet position for you.

How to relieve constipation on the toilet

Find the best way to sit on the toilet for you, with these simple pointers.

Lean forward when you are sitting on the toilet with your hands resting on your thighs
Make sure that your knees are bent and are higher than your hips (it may help to use a footstool if your toilet is high or you are not very tall)
Make sure your feet are resting on the ground -(or on a footstool)
Try to fill your lungs, breathing through your mouth to prevent straining and contracting your pelvic floor (diaphragmatic breathing)
Bulge your tummy muscles forward as you take a deep breath in. 'Brace' your tummy to prevent it from bulging further forwards. Do not tighten your tummy.
Relax your anal sphincter to open your bottom and let the stool out
Use your deep breath to increase the pressure in your abdomen and push down towards your anus.

Only try this a maximum of 3 times. If it does not work, get up from the toilet and walk around. It may help to try having a warm/hot drink.

How to sit on the toilet

Remember these four points when sitting on the toilet to help you relieve constipation.

Keep your knees higher than your hips – a foot stool may help
Lean forwards, and put your elbows on your knees
Bulge out your abdomen
Straighten your Spine

Good toilet habits

In addition to the above guidance, also consider the following each day:

Don't put off going to the toilet when you feel the urge as delaying a bowel movement can contribute to constipation.
Allow yourself plenty of time to sit on the toilet; a good time for this maybe after breakfast or lunch, when your bowels are most active.
Make sure you sit on the toilet properly (see diagram).
Drink plenty of fluids to keep your body well hydrated – aim for 1.5 to 2 litres of fluid a day, or more in hot weather or if you are exercising.

You may want to read our post on methods of encouraging a bowel movement if the above isn't working for you. If you struggle to find a toilet when you are out and about, it may also help to have a toilet card. Get the Original Just Can't Wait Card below.

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