Toilet Positioning

It is important that when you open your bowels that you do so in the correct position. This makes it easier to pass stool and reduces the strain on your pelvic floor muscles.

When you hold your breath, suck in your stomach or strain when trying to open your bowels, this makes the muscles around the back passage tighten. This makes opening your bowels more difficult and can lead to problems such as haemorrhoids (piles), anal fissures and prolapse.

Correct position

By sitting on the toilet in the correct way it can help the pelvic floor muscles to relax and the rectum opens up to a funnel shape rather than a tight bend. Do not ‘hover’ over the toilet, always make sure you sit down properly and use a footstool under your feet.

Use of a footstool

The best way to get into this position is to put a footstool under your feet.

Make sure your feet are flat on the stool and that your knees are higher than your hips. Lean forward slightly. Try to maintain the curve at your lower back. You can adjust this position if you have any hip or knee issues to make it feel comfortable for yourself.

Brace and Bulge Technique

Breathe in deeply allowing your belly to relax (bulge forward), take 4-5 deep breaths to begin.

‘Brace’ by making an “MMM” or “SSS” sound. You may feel the waist widening under your hand to create pressure in the abdomen. Then...

‘Bulge’ by making an “OOO” sound and allowing the muscles of the belly to bulge forward and the muscles around the anus to relax.

• You should be aware of a gentle dropping of your pelvic floor muscles.
• You should aim to do this every time you start to open your bowels.
• These techniques take time to learn but they can help with emptying your bowels.

POGP leaflet on Prolapse

Vaginal Prolapse | POGP (thepogp.co.uk)

POGP leaflet on bowel dysfunction

Improving your bowel function | POGP (thepogp.co.uk)