Most of us were never really taught how to poop. It’s one of those things we just picked up along the way, but did you know there’s a right way to go?

If you’ve been dealing with constipation, straining, bloating, or that feeling of never quite finishing, it might be time to look at your pooing posture and bowel habits. As women’s health physios, we often help people improve physical bowel function.

How is the pelvic floor involved in bowel motions?

The pelvic floor is a group of muscles that support your bladder, bowel, and uterus. For your bowel to empty properly, some of these muscles need to gently relax, while others lightly activate in a coordinated pattern. When that movement works well, things usually pass easily.

The pelvic floor is also crucial for continence. It helps you control when and where you go. If it’s too tight, too weak, or not switching on and off properly, you might experience issues like constipation, urgency, or leakage.

What happens when we strain or push too hard?

Straining can place ongoing stress on the pelvic floor, especially when it’s done often. Instead of using gentle abdominal pressure to support a bowel movement, excessive pushing can cause the pelvic muscles to weaken, overstretch, or even go into spasm.

Over time, this can contribute to pelvic floor dysfunction, prolapse, difficulty emptying the bowel completely, or even bowel and bladder control issues.

How to poop properly

Best posture for pooing

How you sit on the toilet can make a big difference. A more supportive position can help the muscles around the bowel relax and allow the rectum to straighten, making it easier to go without straining.

Here’s what to do:

• Use a small footstool so your knees are slightly higher than your hips
• Lean forward from your hips so your elbows rest on your knees
• Keep your back straight (don’t slump)
• Let your feet rest flat on the stool

This position mimics a natural squatting posture and makes it easier for the bowel to empty without force.

Gentle technique for emptying

When you’re in position, here’s a simple pattern to follow:

• Bulge: Gently push your tummy out around your waist and hold
• Hold: While holding that gentle pressure, your anus will open and the rectum can empty
• Avoid pushing into your bottom
• Don’t strain: if it’s not happening, try again later
• At the end, engage your pelvic floor and anal muscles to finish

Other habits that support healthy bowel motions

Here are a few foundational habits that support regular, comfortable bowel movements:

• Drink plenty of fluids, especially water. It helps keep stools soft and easier to pass.
• Watch your intake of caffeine and alcohol, as they can dehydrate you.
• Eat plenty of vegetables, fruits, legumes, and wholegrains. If you need extra support, a fibre supplement like psyllium husk (Metamucil or Benefibre) can help.
• Regular exercise supports digestion and helps your bowel keep moving. Even walking can make a difference.
• Your colon is most active first thing in the morning and shortly after meals. Try to respond to your body’s natural urges instead of ignoring them or holding on.

When to see a women’s health physio

It’s a good idea to seek support if you’re noticing:

• Ongoing constipation that doesn’t improve with diet or lifestyle changes
• A feeling of incomplete emptying
• Faecal incontinence, smearing, or difficulty controlling gas
• Trouble coordinating the muscles needed for bowel motions

Bowel issues are often multi-layered, but that also means there’s more than one way to improve them. A women’s health physio can assess how your pelvic floor is functioning, teach you optimal positioning and techniques, and help reduce any strain or tension that may be affecting how easily your bowel empties.

By addressing these things early, you can reduce the risk of long-term issues like prolapse, nerve irritation, or ongoing pelvic floor dysfunction.

Support your bowel health with North West Healthy Women

Creating better routines around how and when you poo can support your pelvic health, reduce discomfort, and improve your quality of life in ways you might not expect.

If things don’t feel quite right or you’re not sure where to start, a women’s health physio can guide you through it. Book an appointment with us to learn more about how we can support you and your bowel health.