While this may not be the sexiest topic to talk about, how to go to the toilet the correct way is important to know. We sat down (not on the toilet) with Brisbane-based physiotherapist, Sarah, to gain the best tips about how to best use the toilet for our bodies.

“Doing a number two is everyday stuff and most people don’t give it a second thought, but many people don’t know how to correctly do it” says Sarah.

Back in the day, before sitting toilets came into existence, most people squatted into a hole in the ground. While this sounds less than elegant, it was a much better position for the lower abdomen. It caused less constipation, haemorrhoids, urinary infections, pelvic floor issues and even colon disease.

So exactly how does it work?

“Squatting when going to the toilet reduces the need to strain and helps your faecal matter out in a much smoother manner. Squatting also means that your knees are higher than your hips and this aligns your bowels. It is so much better for the body and ensures that you also empty your bowels properly,” said Sarah.

While this is all very interesting, what about those of us who live in the 21st century and have a regular ol’ sitting toilet at home in our bathroom?

“You can actually mimic squatting on your toilet by using a toilet stool. I tell most of my clients to purchase a little stool and put it under their feet when using the toilet. Or even better, buy yourself a squatty potty or something similar – yep, they exist”.

Okay and once we are squatting, then what?

“Most importantly, your knees should be higher than your hips and you can rest your arms on your thighs. Straighten your spine and lean forward, roughly at a 35-degree angle. Relax your belly and do some pelvic circles to loosen up the muscles and lengthen your pelvic floor. And… wait for the magic to begin!”

Bowel health is incredibly important, not just for when we go to the toilet. We asked Sarah what else we could do to keep our bowels happy and functioning well.

“When you find yourself having a quiet moment, practice some deep belly breathing. This is hugely beneficial for your digestion. It also increases blood flow to the colon and engages the diaphragm which helps massage the intestines. Also, slow breathing allows us to come into a state of calm, decreases anxiety and stress and relaxes our bowels – which is fantastic for someone who suffers from constipation,” said Sarah.

“Another thing you can do is slow belly rubs. This helps ease any gas that might be trapped and can help your stool to travel through your intestines faster leading to less discomfort. Do this by lying down on your back and placing both hands on your belly. Start light, we don’t want to overdo it. Direct your hands to the lower right side of your belly and massage in a firm but gentle manner in a slow, circular clockwise motion for about 5 minutes. I like to use an oil such as coconut oil to help my hands glide smoothly over my skin.”

Sage advice.

What about when we’re out and about and we need to… go?

“Don’t hold it in! I always tell my clients: never hold it in and find a toilet as soon as possible. By holding it, you are potentially setting yourself up for constipation as the stool hangs around for too long in the colon which means the intestines absorb more water from the stools which makes them hard. I understand that life happens and sometimes there isn’t a bathroom around. That’s also why it is best to set up a routine, so your body defecates at roughly the same time each day”.

Well, there you have it folks! Squat, breathe, massage and when you need to go – go!