Constipation is a frustrating problem that almost everyone faces at some point. Long hours of straining on the toilet, incomplete evacuation, or hard stools can make bathroom visits stressful and uncomfortable. But what if the solution lies not in medicines but in simply adjusting how you sit? Recently, gastroenterologist Dr Joseph Salhab, known on Instagram as @TheStomachDoc, shared advice that has caught wide attention online. In a post reacting to a viral video, he explained that lifting your feet on the toilet to mimic a squatting position can ease constipation by changing the body’s internal alignment.Dr Salhab’s advice highlights how posture impacts digestion. He noted that raising the knees helps relax the puborectal muscle, straightens the anorectal angle, and reduces resistance during bowel movements. In simpler words, it makes passing stool smoother and less painful.In this article, we explore how the “squatting toilet posture” works, why it is effective for constipation relief, and other simple lifestyle changes that can support healthier, stress-free digestion.
Why toilet posture matters for constipation
Most people sit in a standard upright position with their feet flat on the ground. While this feels normal, it forces the puborectal muscle to stay tight, creating a bend in the rectum. This bend helps maintain continence but makes passing stool harder, especially during constipation.By lifting the feet and mimicking a squat, that bend is reduced. The anorectal angle straightens, the pelvic muscles relax, and stool moves more freely. This small change reduces straining, lowers pressure on the rectum, and makes bowel movements more complete.
Gastroenterologist’s advice on constipation relief
In his Instagram post, Dr Joseph Salhab confirmed that adopting a squatting-like posture helps relieve constipation. He advised that people struggling with hard stools or incomplete bowel movements can benefit from using a simple footstool at home. This lifts the knees above hip level, improving alignment.According to Dr Salhab, this adjustment:
- Eases stool passage with less straining
- Reduces the risk of hemorrhoids caused by repeated pushing
- Supports complete evacuation instead of leaving behind stool that can harden later
- Makes bathroom time shorter and more comfortable
How to use the squatting posture at home
You don’t need fancy gadgets to try this method. A small stool or even a stack of sturdy books can elevate your feet. Here’s how to do it correctly:
- Sit on the toilet as usual.
- Place your feet on a footstool, raising your knees above hip level.
- Lean forward slightly with your elbows resting on your knees.
- Keep your back straight and breathe deeply to relax your pelvic floor.
This simple setup recreates the natural squatting position that humans traditionally used before the invention of modern toilets.
Additional lifestyle tips for constipation relief
While posture can make a big difference, constipation is often linked to diet and lifestyle habits. Along with adopting the squatting position, try these steps:
- Eat more fibre: Fruits, vegetables, legumes, and whole grains help soften stool.
- Stay hydrated: Drinking enough water prevents stools from becoming dry and hard.
- Exercise regularly: Physical movement stimulates the intestines and improves bowel activity.
- Avoid delaying urges: Holding back bowel movements can worsen constipation.
- Establish a routine: Going to the toilet at the same time each day helps regulate your system.
When to seek medical help for constipation
Occasional constipation is common, but if symptoms persist for weeks or are accompanied by alarming signs like blood in stool, severe pain, or weight loss, it is important to consult a doctor. Chronic constipation may signal underlying conditions such as thyroid imbalance, irritable bowel syndrome, or even more serious digestive disorders that require professional treatment.Constipation does not always need laxatives or heavy medication. Sometimes, the answer lies in simple body mechanics. Gastroenterologist advice shared by Dr Joseph Salhab shows that adopting the right toilet posture—by lifting your feet to mimic a squat can reduce straining, ease stool passage, and make bathroom visits far less stressful. Combined with a high-fibre diet, hydration, and healthy lifestyle habits, this small change can make a big difference to your digestive health.Disclaimer: This article is for informational purposes only and should not be treated as medical guidance. If you experience ongoing constipation, severe pain, or unusual symptoms, please consult a qualified healthcare provider.Also read| Nasal tumours vs chronic sinusitis: Symptoms, diagnosis and treatment explained
