Posture: Does it Matter? Part 3—Proper Potty Posture
It pops up in ways you’d never expect it: awkward/uncomfortable moments with your romantic partner, clothing choices, your social life, your work life. Constipation can impact someone’s participation in everyday life. What many don’t know is that your postural habits on the ‘can’ can help. By changing a few voiding habits, you may notice less straining or effort is required.
Poop Facts
1 in 3 moms report continued bowel and bladder problems 2 months postpartum (Childbirth Connection, 2013 national survey).
‘Normal’ frequency is between anywhere 3x/day and 3x/week.
Up to 42 million Americans experience constipation (National Institute of Diabetes and Digestive and Kidney Diseases).
Frequent straining can cause hemorrhoids, anal fissures, and pelvic organ prolapse.
While breastfeeding, some water that would normally go to your colon—to help keep the digestive system moving—gets used for milk production. Less water=harder stools=more straining
Top Tips for Proper Potty Positioning
Knees above hips, feet apart. Start with household objects under your feet—toilet paper rolls, books, a basket, or a step stool—the height will greatly depend on your height and the height of the toilet. This helps to straighten the rectum, which often bends or kinks when are knees are at or below hip level.
Find a neutral pelvis. Upon sitting down you can do gentle pelvic tilts to find what neutral is. Similar to elevating your knees, this also facilitates the path of least resistance.
Maintain a long spine. You can lean forward placing your elbows on your thighs to help avoid slumping or rounding.
Soften your abdominals and relax your pelvic floor.
