You probably haven’t thought about it since you were three years old. Why would you? It’s a basic biological function. But the reality is that the modern world—specifically the standard Western porcelain throne—is basically a design flaw for the human body. For women especially, the simple act of women sitting on toilet seats in a 90-degree posture can lead to a host of issues that most of us just shrug off as "getting older" or "having a sensitive stomach." It’s actually more about physics than biology.
Think about it.
The human body evolved to squat. When you sit with your thighs at a right angle to your torso, a muscle called the puborectalis stays partially contracted. It’s like a kink in a garden hose. It’s literally designed to keep you from having accidents while you're standing or sitting at dinner. But when you’re actually trying to go? That kink makes you strain. Over years, that straining isn't just an annoyance. It’s a primary driver for pelvic floor dysfunction and those miserable hemorrhoids nobody wants to talk about at brunch.
The Angle Problem and Your Pelvic Floor
Most women are taught from a young age to sit upright, keep their knees together, and be "ladylike." On a toilet, this is the worst possible advice. When women sitting on toilet fixtures maintain that rigid, upright posture, they are fighting their own anatomy.
Dr. Henry L. Bockus, a pioneer in gastroenterology, noted decades ago that the ideal posture for defecation is a squatting position, with the thighs flexed upon the abdomen. Why? Because it straightens the anorectal angle. When you squat, that puborectalis muscle finally relaxes. The "hose" unkinks. Everything moves with significantly less effort.
It's not just about constipation, though. Women have a more complex pelvic neighborhood than men. We have the vaginal canal and the uterus sitting right there alongside the rectum. Excessive straining puts pressure on the vaginal walls. Over time, this contributes to pelvic organ prolapse (POP). This is where the bladder, uterus, or rectum literally starts to drop because the supportive tissue—the fascia—has been stretched to its breaking point by years of "pushing."
🔗 Read more: In the Veins of the Drowning: The Dark Reality of Saltwater vs Freshwater
Honestly, it’s kind of wild that we don't talk about this more in prenatal or postnatal care. Pregnancy already puts a massive load on the pelvic floor. Then, we spend the postpartum period sitting on standard toilets, straining, and wondering why things feel "heavy" down there. It’s a mechanical issue that has a mechanical solution.
The Squatty Potty Effect: More Than a Gimmick
You’ve seen the commercials with the unicorn. It’s funny, sure. But the science behind elevation stools is legit. A 2019 study published in the Journal of Clinical Gastroenterology tracked 1,000 participants and found that those using a toilet stool had shorter bowel movements, less straining, and a more complete "empty" feeling.
Basically, you want your knees higher than your hips.
If you don’t have a specific stool, you can use a stack of books or even a trash can turned on its side. The goal is to get into a 35-degree angle. This mimics the natural squatting position our ancestors used for millennia. When women sitting on toilet setups use this elevation, the pelvic floor remains "quiet." You aren't forcing the muscles to work against a closed door.
Beyond the Stool: The "Moo" Technique
Posture is half the battle, but breathing is the other half. Most people hold their breath when they’re trying to go. They "valsalva"—that’s the medical term for bearing down while holding your breath. It sends a massive spike of pressure straight down to your pelvic floor. It’s like trying to squeeze a balloon with the top tied shut.
💡 You might also like: Whooping Cough Symptoms: Why It’s Way More Than Just a Bad Cold
Instead, try the "Moo" method. Or just "blow as you go."
By making a low-frequency sound like "mooo" or simply exhaling through pursed lips, you keep the diaphragm moving. This prevents that localized pressure spike. It feels a little ridiculous the first few times you do it in a public stall, but your levator ani muscles will thank you.
The Stealth Danger of the "Just in Case" Pee
We’ve all done it. You’re leaving the house, you aren't sure when the next bathroom will be, so you go "just in case."
Physical therapists who specialize in pelvic health, like those at the Herman & Wallace Pelvic Rehabilitation Institute, generally advise against this. Why? Because it trains your bladder to signal "full" when it’s only at 20% capacity. This leads to frequency issues and urge incontinence.
Even worse is the "hover."
📖 Related: Why Do Women Fake Orgasms? The Uncomfortable Truth Most People Ignore
When women sitting on toilet seats in public restrooms choose to hover to avoid germs, they are preventing their pelvic floor from relaxing. You cannot fully empty your bladder while your glutes and pelvic muscles are braced to hold you up in a squat. This leads to incomplete emptying, which is a one-way ticket to a Urinary Tract Infection (UTI). If you’re worried about germs, use the paper liner or just sit. Your skin is a great barrier; your bladder needs you to sit down so it can actually do its job.
Why Pelvic Floor Tension Varies
It’s not the same for everyone. Some women deal with "hypertonic" pelvic floors—meaning the muscles are too tight, not too weak. For these women, sitting on the toilet can feel like trying to squeeze through a brick wall.
- Stress: We hold tension in our hips and pelvic floor just like we do in our shoulders.
- Endometriosis: Chronic pain causes the body to guard, leading to permanent muscle contraction.
- Athletics: High-impact runners or heavy lifters often have incredibly strong but "unyielding" pelvic floors.
If you find yourself sitting there for 10, 15, or 20 minutes, it’s a sign something is off. The "scroll and sit" habit is particularly bad. Taking your phone into the bathroom and sitting on the toilet for extended periods causes blood to pool in the rectal veins. This is a fast track to hemorrhoids. If it doesn't happen in five minutes, get up, walk around, and try again later. The toilet is not a library.
Practical Steps for Better Bathroom Health
You don't need a medical degree to fix your bathroom habits. It’s mostly about unlearning the "proper" way we were taught to sit.
- Get the knees up. Whether it’s a dedicated stool or a box of Costco-sized diapers, elevate your feet. Your knees should be significantly higher than your hip joints.
- Lean forward. Rest your elbows on your knees. This further helps to align the internal plumbing.
- Relax the jaw. There is a weird neurological connection between the jaw and the pelvic floor. If you’re clenching your teeth, your pelvic floor is likely clenched too. Drop your tongue from the roof of your mouth.
- Stop the "Just in Case." Only go when your bladder actually tells you it’s time.
- Ditch the phone. Set a timer if you have to. If nothing happens in a few minutes, the "urge" wasn't real or your body isn't ready. Prolonged sitting on a hollow seat is purely a gravity-based invitation for rectal issues.
Managing how women sitting on toilet fixtures handle their daily business is a foundational part of "pre-hab." You’re protecting your body from the structural shifts that often lead to surgeries or chronic discomfort in later decades.
Focus on the physics of the squat. Breathe through the process rather than forcing it. If you’re dealing with consistent pain, see a pelvic floor physical therapist; they are the literal mechanics of this part of the body and can identify if your muscles are too tight or too weak. Your future self will be incredibly grateful you stopped "pushing" and started positioning.
Actionable Insights for Immediate Improvement
- Audit your posture: Next time you sit, check if your hips are at 90 degrees. If they are, grab something to rest your feet on immediately.
- The 5-Minute Rule: Leave the bathroom if the mission isn't accomplished within five minutes to prevent venous pressure.
- Breathe Low: Focus on expanding your belly rather than your chest when you feel the need to strain; this naturally drops the pelvic floor.
- Hydrate for Consistency: No amount of perfect posture fixes a lack of fiber or water. Ensure your stool consistency is a Type 3 or 4 on the Bristol Stool Scale for the easiest passage.