Let’s get real for a second. Everybody poops. (Yes, I just went there. Don’t pretend like you don’t.) But here’s the kicker: most of us are actually doing it wrong. And if you’re straining, dealing with hemorrhoids, or sitting on the toilet like it’s a medieval throne—your technique might be the culprit.
I’m Dr. Shawn, Your PT Guy. My mission is to help you move better, stay independent, and yes poop— like a pro.
How to Poop the Right Way: Why Pooping Posture Matters
When you sit flat on a toilet with your knees at 90 degrees, your colon is actually kinked (your puborectalis muscle does not fully open). Think of it like a garden hose with a bend in it—stuff doesn’t flow so well. That’s why you strain, push, and sometimes feel like you’re trying to pass a brick.
Risks of Pooping Wrong
- Danger #1: Passing Out & Stroke. When you bear down and strain, your blood pressure spikes. And what goes up...must come down. And it comes down fast. When your blood pressure crashes, you could pass out! Not good.
- Danger #2: Unhappy Hemorrhoids. Have you ever met a happy hemorrhoid? I didn't think so. They're basically blood vessels that come out when you're bearing down hard. Also not good.
- Danger #3: Organ Prolapse. You're organs can actually fall out! Really not good.
- Danger #4: Crappy Constipation. If you can't get all of it out, it'll lead to a block...and another block...and another. Painfully not good.
- Danger #5: Diverticulosis. Outpouches in your colon that cause a lot of pain and can land you in the hospital. Not good.
- Danger #6: Colon Cancer Increase. If you don't poop correctly, up to 20% can be left up in your colon! It's like taking 80% of the trash out on trash day. Every time. But in your body. It smells...and it's dangerous. Get it all out!
The Fix: Bring in the Squat
Here’s the PT-approved hack: get those knees up higher than your hips. You can use a stool (Squatty Potty style) or even just tiptoe if you’re in a pinch. This untangles the kink, straightens things out, and lets gravity do its thing. Less pushing, less straining, and way happier bathroom breaks.
Bonus Tips (Because I Care About Your Bottom Line):
- Lean forward slightly – helps straighten things out.
- Massage — see the video for step-by-step instructions.
- Hydrate — lubricate your water slide (body weight in pounds divided by 2 for your goal in ounces).
- Eat your veggies — greens are excellent for keeping things moving.
- Don’t hold your breath – this is pooping, not powerlifting.
- Take your time – your phone’s coming with you anyway.
So there you go: the secret to pooping the right way. Your colon will thank you, your hemorrhoids will thank you, and honestly—you’ll just feel better.
Want more PT-approved tips (with a side of humor) to keep you moving and independent? Join my free webinar on fall prevention here.
Equipment I recommend:
Finally, my book, Don't Fall, reveals 101 ways to reduce your fall risk at home and includes other helpful bedtime tips.