Have constipation issues? Don’t fret…  The problem could be your toileting position and habits.

We have all been there at some point in our lives: -pushing stool while constipated, feelings of incomplete fecal evacuation, the unsatisfying sight of pebble-like stool in our toilet bowls, or blood in stool- only to name a few.

In the absence of underlying conditions such as:

• Irritable bowel syndrome(IBS)
• Hypothyroidism
• Diabetes
• Hypercalcemia

Your toileting position, habits and practices could be culprits responsible for your constipation woes and the dreadful defecation experience.

Getting constipation relief can be as easy as ABCD if you adopt healthy defecation toileting practices and habits.

Keep reading to learn more about the relationship that exists between bowel movements and constipation, pooing frequency, and toileting habits and practices for constipation relief.

What’s the interrelationship between bowel movements and constipation?

The famous quote ‘Constipation is the sure sign that your gut is giving you silent treatment by Someecards’ is biologically logical.

According to MedlinePlus, a bowel movement is the last stop that food makes in the gastrointestinal tract before the elimination of stool. The appearance of your stool provides much information about your bowel movements.

As per the Bristol Stool Chart, the general rule of thumb is passing type 3,4, and 5 poo show healthy bowel movements while type 1 and 2 stools are suggestive of constipation. Watch the video below on the Bristol Stool Chart courtesy of ATP Science

Normal and healthy bowel movements result in the formation of soft, sausage-shaped stools that are easy to pass. At this point, your pooing experience should be devoid of any pain, straining, abdominal pains and cramps.

Although the frequency of bowel movements varies from one person to another, the average normal occurrence frequency is once or twice per day. This enables the complete emptying of our bowels.

On the contrary, infrequent or difficult-to-pass bowel movements cause constipation. Constipation is an indication that your bowel movements aren’t in sync with the functions of one or more parts of the digestive system tract. These parts are the large intestine, rectum, anal canal, internal and external anal sphincters, and hemorrhoids.

What’s the normal defecation frequency?

Having normal and healthy bowel movements is a prerequisite to determining your pooing consistency and regularity.

So, the question is, what is considered a normal pooing frequency and pattern?

It depends…

People have different defecation frequency and stool appearance patterns. These variations are largely brought about by:

• Age
• Diet
• Fluid intake
• Underlying medical conditions
• Intake of some medications
• Personal fitness or exercises

The average pooing frequency in healthy people ranges from 3× a day to once every 3 days.  Most individuals poo in the mornings after breakfast or after lunch. This is due to active gastrocolic reflexes facilitating bowel movements.

On the contrary

Pooing loose or watery stools > 3 times suggests diarrhea, while pooing < 3 times a day suggests constipation.

Observing and monitoring your defecation frequency, consistency and stool appearance is vital in knowing your distinct pooing experiences.

Once you have identified your pooing frequency and pattern, try to stick to a bathroom visit routine at the same time daily; be it in the mornings or after lunch. This is because our digestive system wires the defecation process in autopilot mode.  If you are a keen observer, you will notice that your urge for bathroom visits tends to happen at certain times of the day every day.

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Best toileting positions for constipation relief

Effective toileting positions are important in ensuring the natural and pleasant process of defecation.

There are 2 key defecation postures that you can try to adopt if you are struggling with some degree of constipation.

A. Sitting toileting position

This type of toileting position is common with individuals from urban regions with pedestal toilet bowls.

According to the Bladder and Bowel Community, consider the following 4 basic sitting steps for an easier and smoother fecal evacuation process:

1. Hip flexion. You can achieve this by keeping your knees higher than your hips. A toilet footstool may help if your feet don’t touch the toilet floor. The step aids in straightening your rectum and relaxing the anal sphincter muscles thus easing stool evacuation.
2.  Leaning forward while resting your elbows on your knees for support.
3.  Bulging out your abdomen as you take in a deep breath. You can achieve this by relaxing the relaxing and taking a deep breath through your nose and exhaling slowly through your mouth. Deep breathing helps to relax the pelvic muscles and bulge the tummy muscles forward.
4.  Keeping your spine straight. Do not sit in a slouched position as this makes your back bend.

 

B. Squatting toileting position

This toileting position is largely practised in the Asian and African continent

Unlike the sitting posture that may often choke the puborectalis muscles if not properly practised, squatting relaxes the puborectalis muscles and straightens the spine resulting in a clear anorectal pathway for easy fecal evacuation.  Puborectalis muscles are the muscles present in the rectum responsible for the prevention of urine and fecal incontinence.

Squatting toileting position may be your natural and cheapest constipation relief game changer for issues like:

• Functional constipation
• Hemorrhoids
• Excessive  and painful straining

A 2022 study investigating the association between squatting and sitting defecation posture with functional constipation showed that more Indian children using the Western pedestal toilets suffered from functional constipation than those using the Indian toilets (squat-modified toilets).

Additionally, a 2010 study has demonstrated that the squatting toileting position helps in relieving study participants from constipation issues like straining and hemorrhoids through:

1. Your body weight during squatting defecation posture presses on the thighs and compresses the colon
2. Proper sealing of the ileocecal valve leads to full pressurization of the large intestine
3. Relaxation of the puborectalis muscles
4. Lifting of the sigmoid colon thereby unlocking the rectal sphincters for ultimate fecal expulsion

Toileting habits and practices for constipation relief

Besides the toileting position, you may opt to adopt the following  toileting habits and practices to prevent or  relieve your  constipation symptoms:

1.  Stay hydrated by taking lots of fluids.
2.  Visit the bathroom once the urge arises. Don’t ignore or postpone as this may alter with bowel movement leading to constipation.
3. Take plenty of fibre-rich foods such as fruits, vegetables and vegetable
4. Create a calming and stress-free bathroom by taking lots of fluids daily environment. Research indicates that stress, anxiety, and fear are extensively interconnected with your pooing experience.
5.  Take your good time while in the bathroom.  Give your body adequate time for smooth bowel movement and defecation. Don’t try pushing stool while constipated as this may culminate in straining and anal tears.
6. Exercise for a healthy digestive system tract

When to seek help

If your constipation symptoms continue to persist despite the adoption of the squatting or sitting toileting positions and healthy habits, visit your doctor for professional help. You can know this when you experience:

• Severe abdominal pain
• Blood in stool is suggestive of hemorrhoids
• Anal tears
• Persistent feelings of incomplete fecal evacuation or bloated tummy
• Hard to pass stool
• Excessive straining and pain while passing stool

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The Key Takeaway

Your toileting position of choice plays a crucial role in the pooing experience you face. Practising the correct squatting or sitting toileting positions coupled with good toileting habits and practices are best for constipation relief.  However, talk to your doctor when your mild constipation symptoms persist or advance to severe cases