June 02, 2026

The best pooping position (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 recently 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?

During pregnancy and postpartum, constipation is extremely common.

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

The problem is that the longer stool remains in the intestine, the more water it loses and the more difficult it is to expel.

And this is where posture comes into play.

The problem with modern toilets

While it may seem normal, our bodies were not designed to defecate at a 90-degree angle.

For thousands of years, humans squatted to defecate.

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

This can result in:

More constipation.
More time spent on the toilet.
More pressure on the pelvic floor.
Increased risk of hemorrhoids.
Greater sensation of incomplete evacuation.

The posture that facilitates bowel movements

The good news is that 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 your legs, your body adopts a position more similar to a natural squat.

2. Keep your feet supported

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

3. Lean slightly forward

Don't sit completely upright.

A slight lean facilitates rectal alignment.

4. Breathe deeply

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

5. Relax your pelvic floor

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

Why can this posture be especially useful after childbirth?

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

This is a completely normal concern, especially if there are:

Perineal stitches.
Tears.
Episiotomy.
Hemorrhoids.
Pelvic pain.
Recovery from a C-section.

Adopting a more physiological posture can help reduce the effort required for bowel movements 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 daily.

Some particularly interesting foods include:

Kiwi.
Prunes.
Oats.
Legumes.
Fruits with skin.
Leafy green vegetables.
Chia and flax seeds.

Drink enough water

Dehydration promotes hard, difficult-to-pass stools.

During lactation, 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 lead to constipation.

Create a routine

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

When should you consult a professional?

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

Constipation lasts several weeks.
There is intense pain.
Heavy bleeding occurs.
Hemorrhoids worsen.
You feel like you 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 footstool next to the toilet can help you reduce effort, decrease pressure on the pelvic floor, and make something as basic as going to the bathroom much more comfortable during pregnancy and postpartum.