How to sit on the toilet (properly)
Humans are built to squat. A small change to how you sit can make passing stools easier and reduce straining — one of the main causes of piles.
Why posture matters
When you sit upright, a muscle sling around the rectum keeps a bend in the passage — useful for staying continent, less useful when you’re trying to go. Raising your knees above your hips relaxes that bend so stool can pass with less effort.
The five-step technique
- Feet up: rest your feet on a footstool about 20–30cm (8–10 inches) high, roughly 1.5–2 feet apart.
- Lean forward: rest your elbows on your knees with a straight back.
- Breathe normally: don’t hold your breath — that encourages straining.
- Brace: gently tighten your tummy muscles so you feel them push forwards and out to the sides.
- Relax your bottom: concentrate on letting the anus relax. Don’t push from above without relaxing below.
How long should you sit?
If you’re prone to constipation, give yourself about ten unhurried minutes — but avoid sitting for long stretches scrolling your phone, which encourages straining and is linked with piles.
Strengthen your pelvic floor
If you have leakage or trouble emptying, simple sphincter exercises help: tighten as if stopping wind, hold for five seconds, relax, repeat ten times, three times a day.
Frequently asked questions
Does a toilet stool really help you poo?
Yes. Raising your knees above your hips with a 20–30cm footstool mimics squatting, straightening the anorectal angle so you can pass stool with less straining.
Sources
This guide is for general education and is not a substitute for advice from your doctor. If you are worried about symptoms, contact your GP or NHS 111.