The 35° Degree Revolution: Why the Way You Sit on the Toilet is a Game-Changer for Your Health

For something we do multiple times a day, every day of our lives, we give surprisingly little thought to how we sit on the toilet. The standard Western posture perched upright on a chair-like throne might be the root cause of common, yet preventable, health issues like hemorrhoids, constipation, and straining.

But what if a simple, almost imperceptible change in angle could transform your bathroom experience and boost your pelvic health? Enter the 35° degree rule, a concept backed by physiology that is changing the way experts think about elimination.

This isn't just a trend; it's a return to our body's natural design. Let's dive into the science of the 35° degree position and how you can achieve it for a healthier you.

The Problem with the 90° Degree Sitting Position

Sitting upright on a modern toilet places your torso and thighs at a 90° degree angle. While comfortable for reading, this position is anatomically flawed for passing stool. Here’s why:

• The Puborectalis Muscle: This muscle acts like a sling around your rectum, maintaining continence. In a seated position, it remains taut, kinking the rectum and creating an angle that stool must navigate.
• Straining and Pressure: To overcome this kink, we instinctively bear down. This straining increases intra-abdominal pressure, forcing blood into the veins of the rectum and anus. Over time, this repeated pressure can lead to the development or worsening of hemorrhoids and pelvic floor dysfunction.

The Science of the 35° Degree Angle: Mimicking the Squat

The optimal position for complete and easy evacuation is the deep squat. In this natural posture, the thighs compress the abdomen, and the puborectalis muscle fully relaxes, straightening the rectum. This allows for a effortless, complete bowel movement with minimal straining.

For most people, a full squat isn't practical or safe on a standard toilet. This is where the 35° degree angle comes in. Research, including studies published in Digestive Diseases and Sciences, has found that a hip flexion of approximately 35° degrees (the angle between your torso and thighs) is the sweet spot. It effectively relaxes the puborectalis muscle enough to straighten the ano-rectal angle without requiring a full squat.

Health Benefits of the 35° Degree Posture

Adopting this position can lead to significant improvements in your digestive and pelvic health:

1. Reduces Straining: With a straighter pathway, less force is required. This minimizes stress on your cardiovascular system and pelvic floor.
2. Helps Prevent Hemorrhoids: By lowering pressure in the rectal veins, you directly reduce your risk of developing swollen, painful hemorrhoids.
3. Promotes More Complete Evacuation: A relaxed muscle and straight rectum mean less stool is left behind, reducing feelings of bloating and discomfort.
4. May Ease Constipation: For many, this posture can help stimulate a more natural and timely bowel movement, aiding those with chronic constipation.
5. Supports Pelvic Floor Health: It encourages proper relaxation of the pelvic floor muscles, which is crucial for both men and women, especially postpartum.

How to Achieve the Perfect 35-Degree Angle

You don't need to buy a new toilet to reap these benefits. Here are three effective ways to achieve the ideal posture:

1. The Toilet Footstool (The Most Popular Solution)

A dedicated toilet footstool is the easiest and most effective method. Look for one that is specifically designed for this purpose—typically around 7-9 inches (18-23 cm) in height. This elevates your feet, bringing your knees up and toward your chest, creating that crucial  hip flexion.

Pro Tip: Place the stool close to the toilet so your feet are comfortable and your knees are above your hips.

2. The DIY Squat: Use What You Have

If you don't have a stool, you can replicate the effect. Use a stable stack of books, a small step stool, or even a sturdy overturned bucket. Ensure whatever you use is stable and won't slip.

3. The "Garbage Disposal" Lean

If no props are available, you can approximate the angle by leaning forward significantly. Place your elbows on your knees and hinge at your hips, allowing your spine to curl forward. This brings your torso closer to the 35° target and is far better than sitting bolt upright.

FAQ: Your Questions Answered

Q: Is 35° really that different from 90°s?
A: Absolutely. From a physiological perspective, the difference in the ano-rectal angle and muscle tension between these two postures is dramatic. Even a small change in hip flexion can have a major impact on ease of elimination.

Q: Are "squatty potty" style stools worth it?
A: Yes. While you can use household items, purpose-built stools are the right height, designed for stability on bathroom floors, and can be stored neatly against the toilet.

Q: Can this help with bloating?
A: Yes. More complete evacuation means less stool remains in the colon, which can significantly reduce feelings of fullness and bloating.

Q: Is this position suitable for everyone?
A: While beneficial for most, individuals with certain knee or hip injuries or mobility issues should consult a doctor or physical therapist to find a safe and comfortable modification.

The Bottom Line

Your body is designed to eliminate waste efficiently, but the modern toilet has gotten in the way. By simply changing your posture to a 35° angle, you work with your anatomy, not against it. It’s a small, low-cost investment in a daily habit that pays massive dividends for your long-term pelvic health, comfort, and well-being. It’s time to rethink your throne and reclaim your natural rhythm.

Description: 

Discover the 35° rule for toilet sitting. Learn how this simple posture change can prevent hemorrhoids, reduce straining, and promote better pelvic health. Your guide to a healthier bathroom routine.