The Squatty Potty: The Simple Bathroom Hack That Can Transform Your Pelvic Health

From: Dr. Kim Dixon, DPT, Pelvic Health Specialist

Let’s talk about a daily habit most people never think twice about: going to the bathroom.

Believe it or not, the way you sit on the toilet can have a major impact on your pelvic floor

health. If you’re dealing with constipation, straining, hemorrhoids, or even pelvic floor

dysfunction, your toilet posture might be making things worse.

The Modern Toilet Dilemma

The way we sit on a standard toilet—hips at a 90-degree angle—actually puts unnecessary

pressure on the pelvic floor and can make it harder to fully empty your bowels. This strain over

time can contribute to issues like pelvic organ prolapse, incontinence, and chronic constipation.

Our bodies were designed to squat when eliminating. In a deep squat, the puborectalis muscle

(a key player in controlling bowel movements) relaxes, allowing for a smoother, strain-free

experience. But since most of us aren’t about to dig a hole in the backyard, there’s an easy

solution: the Squatty Potty.

Why the Squatty Potty Works

A Squatty Potty (or any small stool that elevates your feet) puts your body in a more natural

squatting position, with your knees slightly higher than your hips. This simple shift helps: ✔️

Reduce straining and pressure on the pelvic floor ✔️ Prevent hemorrhoids and constipation ✔️

Improve bowel emptying (which is great for gut health!) ✔️ Decrease risk of pelvic organ

prolapse ✔️ Encourage better alignment for overall pelvic health

Your Pelvic Floor Will Thank You

If you’ve been struggling with chronic pelvic discomfort, difficulty emptying your bowels, or other

symptoms of pelvic floor dysfunction, changing your toilet posture is a great place to start—but

it’s not the only piece of the puzzle. Many of these issues stem from deeper imbalances in the

pelvic floor muscles that can be assessed and treated by a pelvic health physical therapist.

As a specialist in pelvic health, I help people restore optimal function to their pelvic floor, so they

can live, move, and yes—go to the bathroom—with ease. If you’ve been experiencing any of the

following, it may be time to schedule a session:

➡️ Constipation or straining with bowel movements ➡️ A feeling of incomplete emptying after

using the bathroom ➡️ Pelvic pain or pressure ➡️ Leakage when sneezing, coughing, or

exercising ➡️ A sensation of “heaviness” in the pelvic area

You don’t have to live with discomfort, and small changes—like using a Squatty Potty—can

make a big difference. But if you’re ready to dive deeper into optimizing your pelvic health, let’s

work together to create a plan tailored to your needs.