Toilet Habits That Help Protect and Strengthen Your Pelvic Floor
Let’s face it—talking about bathroom habits isn’t usually a topic we bring up over coffee with friends. But maybe we should! The way you sit (or hover) on the toilet can actually affect the strength and health of something very important in your body: your pelvic floor.
If you’ve ever experienced leaks when you laugh, sneeze, or exercise, or if you feel like something’s just “off” down there post-pregnancy or with age, it could be tied to your pelvic floor muscles. So today, we’re diving into how you can use proper toilet techniques to protect—and even strengthen—this vital group of muscles.
What Is the Pelvic Floor and Why Does It Matter?
Your pelvic floor is a group of muscles that sit like a hammock at the bottom of your pelvis. These muscles support your bladder, bowel, and (for women) uterus. They play a huge role in continence, sexual function, and core stability.
Think of your pelvic floor like a trampoline: it’s meant to stretch and bounce back. But when it’s weakened—due to pregnancy, aging, chronic straining, or poor toileting habits—it gets saggy and less supportive. This can lead to issues like urinary leakage, constipation, and even pelvic organ prolapse.
Toilet Habits That Can Harm Your Pelvic Floor
Believe it or not, how you go to the bathroom matters. Here are a few common habits that actually put unnecessary strain on your pelvic floor:
- Straining or pushing during bowel movements: When we’re in a rush or dealing with constipation, we sometimes bear down harder than we should. Over time, this pressure can weaken pelvic muscles.
- Hovering over public toilets: While hover-squatting may feel cleaner, it causes the pelvic floor to work overtime to hold your position—especially if you’re peeing.
- Not fully relaxing on the toilet: Rushing to get back to your day? Not taking the time to relax can actually make bowel movements harder, not easier.
- Going “just in case” too often: Peeing more frequently than needed can disrupt your bladder’s natural signaling and put stress on your pelvic system.
Toilet Habits That Help Support Your Pelvic Floor
Now that you know what not to do, let’s go over the good habits that can help you protect and strengthen your pelvic floor when nature calls.
1. Sit Properly on the Toilet
Good posture isn’t just for your back—it matters in the bathroom, too. Sitting properly relaxes the muscles and helps you go more naturally.
- Always sit down fully on the toilet seat—no hovering!
- Keep your feet flat and slightly elevated (a small stool helps!) to create the ideal squatting angle.
- Lean forward slightly with your knees above your hips and your elbows resting on your thighs.
- Relax your belly and breathe deeply. Never hold your breath when trying to go.
This sitting position straightens the rectal canal and reduces the need to strain—which protects your pelvic floor from excess pressure.
2. Don’t Push or Strain
If you have to push to go, your body is telling you that something’s not right. Regular pushing puts serious stress on the pelvic region and can lead to problems over time.
Instead, try this trick:
- Use the “brace and bulge” technique: Take a deep belly breath, then gently expand your abdomen as you exhale. Think of it like blowing air into a balloon inside your tummy—this gentle movement helps encourage a bowel movement without harsh straining.
3. Allow Enough Time
We live in a fast-paced world, but your body needs time to function. Rushing your trip to the bathroom means you’re more likely to strain or leave things unfinished.
Try to carve out a couple of peaceful minutes when you feel the need to go. This isn’t the time for multitasking—your pelvic floor will thank you for giving it your full attention!
4. Respond to Natural Urges—But Don’t Go “Just in Case”
There’s a sweet spot when it comes to listening to your body’s cues. If you ignore the urge too often, stool or urine can back up and cause problems. But going “just in case” too frequently—like before leaving the house every time—can actually interrupt your bladder’s normal rhythm.
A good rule of thumb is to aim to urinate every 2 to 4 hours during the day, depending on how much fluid you drink.
5. Keep Things Moving with Hydration and Fiber
Constipation is a big enemy of pelvic floor health—it causes you to push harder and longer than your body was meant to.
To stay regular, make sure you:
- Drink enough water—about 6 to 8 glasses per day is a great general guideline.
- Eat a fiber-rich diet, including fruits, vegetables, beans, and whole grains.
- Stay active, which helps stimulate natural digestive movement (also known as peristalsis).
Bonus Tip: Train Your Pelvic Floor with Kegels
Kegels are simple exercises that involve squeezing and lifting the pelvic floor muscles. They’re a great way to retrain and strengthen the area—especially helpful if you’ve already experienced issues like leaks or prolapse.
To try a basic Kegel:
- Imagine you’re trying to stop yourself from peeing mid-stream.
- Gently lift and squeeze the muscles as if you’re closing off your urethra and anus.
- Hold for a few seconds, then relax. Repeat 10 times, a few times a day.
Not sure you’re doing them right? A pelvic health physiotherapist can help you learn the correct technique.
It’s Never Too Late to Start Better Toilet Habits
Small changes in your daily bathroom routine can make a big difference in your long-term pelvic health. Whether you’re recovering from childbirth, approaching menopause, or simply wanting to prevent future problems, building better bathroom habits is an easy place to start.
If you’re experiencing ongoing symptoms like leaks, pressure, or frequent constipation, consider checking in with a pelvic floor physiotherapist. These professionals can provide personalized guidance and support to get you back in balance.
So the next time you head to the bathroom, take a moment to sit, breathe, and relax. Your pelvic floor will thank you!
Key Takeaways
- Sit fully and properly on the toilet with feet slightly elevated.
- Avoid straining during bowel movements—use controlled breathing instead.
- Don’t hover! It overworks your muscles unnecessarily.
- Go when you feel the urge, but not “just in case.”
- Support your gut health with hydration, fiber, and movement.
- Strengthen your pelvic floor with Kegel exercises, or seek professional help if needed.
Remember, your pelvic floor works day in and day out to support key parts of your body. Treat it kindly—starting with how you go to the toilet!
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- How to do Kegels
Looking for more tips on improving pelvic health through lifestyle choices? Stay tuned for more blog posts or speak with a pelvic health specialist near you!
