June 02, 2026

The best position for pooping (and why it can help you during pregnancy and postpartum)

It may sound strange, but the way you sit on the toilet can influence how easy—or difficult—it is to empty your bowels.

And if you're pregnant, have just given birth, or suffer from constipation, hemorrhoids, or pelvic floor discomfort, this small change could make a big difference.

Why is it sometimes so hard to poop?

Constipation is extremely common during pregnancy and postpartum.

Hormones slow down intestinal transit, iron supplements can harden stools, and after childbirth, fear of pain, stitches, or hemorrhoids causes many women to delay the urge to go to the bathroom.

The problem is that the longer feces remain in the intestine, the more water they lose and the harder they become to expel.

And this is where posture comes into play.

The problem with modern toilets

Although it may seem normal, our body was not designed to evacuate sitting at a 90-degree angle.

For thousands of years, humans performed their defecation in a squatting position.

When we sit on a conventional toilet, a part of the intestine called the rectum is not fully aligned, which forces us to make more effort to defecate.

This can be translated into:

More constipation.
More time sitting on the toilet.
More pressure on the pelvic floor.
Higher risk of hemorrhoids.
More feeling of incomplete evacuation.

The position that facilitates evacuation

The good news is you don't need to change your toilet.

Simply modify your posture slightly:

1. Raise your knees above your hips

You can use a small stool or footrest.

By raising the legs, the body adopts a position more similar to a natural squat.

2. Keep your feet flat on the ground

Your feet should rest completely on the stool or the floor for stability.

3. Lean slightly forward

You don't feel completely upright.

A slight tilt facilitates the alignment of the rectum.

4. Take a deep breath

Breathing helps to generate abdominal pressure naturally and prevents excessive pushing.

5. Relaxes the pelvic floor

Instead of pushing hard, try consciously relaxing the perineal area and allowing your body to do its job.

Why might this position be especially helpful after childbirth?

After giving birth, many women feel afraid to go to the bathroom.

It's a completely normal concern, especially if there are:

Perineal points.
Tears.
Episiotomy.
Hemorrhoids.
Pelvic pain.
Recovery from a cesarean section.

Adopting a more physiological posture can help reduce the effort needed to evacuate and decrease pressure on structures that are still recovering.

Other habits that help combat constipation

Posture is important, but it's not everything.

Increase fiber

The general recommendation for adults is around 25-30 grams per day.

Some particularly interesting foods are:

Kiwi.
Plums.
Oatmeal.
Legumes.
Fruits with skin.
Leafy green vegetables.
Chia and flax seeds.

Drink enough water

Dehydration promotes hard stools that are difficult to pass.

During breastfeeding, hydration needs increase even more.

Listen to your body's signals

When you feel the urge to go to the bathroom, try not to delay it.

Repeatedly ignoring the urge to defecate can contribute to constipation.

Create a routine

Many people find it helpful to try to go to the bathroom at approximately the same time each day, especially after breakfast.

When should you consult a professional?

Although occasional constipation is common during pregnancy and postpartum, it is advisable to seek professional help if:

Constipation lasts for several weeks.
There is intense pain.
Heavy bleeding appears.
The hemorrhoids worsen.
You feel like you can never completely empty your bowels.

A small change that can make a big difference

Sometimes we think we need complicated solutions when, in reality, our body just needs to return to a more natural position.

A simple footrest Next to the toilet can help reduce strain, decrease pressure on the pelvic floor, and make something as basic as going to the bathroom much more comfortable during pregnancy and postpartum.