what to do when constipated on the toilet illustration

The PURPOSE of this article is to present what to do when constipated on the toilet with seven easy steps and examples. Follow them to poop and relieve constipation.

By: Victor Danescu

First, prepare yourself, clean the toilet, and squat on the floor for 5-10 minutes before you poop to relax the anorectal canal.

Second, Squat on the toilet bowl for 5 minutes to relax the puborectalis muscles, the sphincter, and the anorectal muscles.

Next, contract your abdomen slowly for 1-5 minutes to expand the intestines and move the stool downwards the descending colon.

Finally, slowly strain your tummy and rectum for 5-10 seconds to poop.

Table of content


prepare your body beofre going to the toilet

Here's what to do when constipated on the toilet in Step 1.

Prepare your body first

You need to prepare yourself before going to the toilet.

This step is necessary if you want to poop without any effort in any given situation.

Preparation is everything when you learn how to relieve constipation on the toilet.

Preparing your body and mind before going to the toilet is a great technique to improve bowel movement in the short term.

The reason is that many of us have issues with temporary stress, negative emotions, and usually, other factors change our mood.

If any other symptoms related to constipation affect us, then we should know how to prepare ourselves quickly to have immediate stool evacuation.

Also, it is essential to know how to avoid intestinal pain and irritation.

Do the following things before you use the toilet:

  • relax your body
  • contract the abdomen muscles
  • push the rectum and the intestines slowly
  • repeat these moves before you go to the toilet

Relax your body by standing up and release all the pressure around your bottom and especially the rectum.

Try to contract the muscles in the abdomen.

This thing makes the intestines move the stool towards the large intestines and rectum.

Contract your abdomen muscles 5-10 minutes before you decide to go to the toilet.

When you feel the need to poop, push your abdomen slowly as if you were pooping.

In this way, you make the stool move even more towards the rectum.

After contracting the abdomen muscles for a while, do the following:

  • push the abdomen muscles down slowly
  • push down the rectum slowly as you feel the stool
  • repeat slowly these steps once every minute

But be careful, do not force yourself too hard.

You don’t want to get in embarrassing situations if there is gas in your large intestine.

If you suffer from short episodes of constipation, you might have hard stool sticking onto your intestinal walls. This thing will cause short episodes of fecal incontinence.

This symptom creates even more embarrassing moments because liquid stool can evacuate without notice and, you might get your underwear dirty.

If you suffer from severe constipation, here is what to do when constipated on the toilet with Step 1.

Squat for 5-10 minutes before you go to the toilet.

This technique is great to prepare yourself before and during your stay on the toilet. It relaxes the lower part of your body, and it makes the intestines expand with the help of gas and transit.

The National Institute of Diabetes and Digestive and Kidney Diseases presents lifting your feet up on the toilet as a treatment for constipation. (1)

Try to relax your muscles or put your feet on a footstool to make yourself more comfortable.

The guideline also mentions to be patient and give yourself enough time until you have a bowel movement. When this thing happens, go immediately to the toilet.

Make sure that you use Step 1 as preparation for stool evacuation.

The Squat Position or “Squatting” is a great position that releases tension.

You can do it anywhere before going to the toilet.

Here is how to do it:

  • Lower your body in the squat position
  • Stay there for 30-60 seconds
  • Lift your body up
  • Stay there for 30 seconds
  • Start all over for 5-10 times

These simple steps might be hard to do at first, but they will help you to relax your body. The steps are easy to memorize, that’s why you can practice them when taking a break from work.

Perfect practice makes perfect so start slow. Practice the steps until your body feels comfortable.

If you follow all the steps in this article you will be able to:

  • Poop whenever your body needs to
  • Control when you want to poop
  • Have less painful symptoms
  • Avoid embarrassing situations when there is gas in the intestines

Also, you want to be in good physical shape. Preparing your body for stool evacuation means that you have to rest. A tired body can’t handle normal digestion and bowel movements.

Get rid of negative emotions and stress.

Negative emotions slow down digestion and stool evacuation. Our primitive or primal instinct appears whenever we deal with stress or negative situations.

The US National Library of Medicine (and N.I.H.) presents in an article from the World Journal of Gastroenterology the fact that stress is a potential risk for constipation, especially from childhood. (2)

Biopsychosocial risk factors such as psychological stress, poor dietary habits, obesity and child maltreatment are commonly identified predisposing factors for Functional Constipation.

Long periods of stress combined with a diet low in nutrients and fiber is a cause of episodic constipation amongst adults and elderly.

Due to this fact, the entire digestion slows down, and our body sends all the resources to the heart, lungs, and muscles. Stress influences these vitals every time we are in a difficult situation.

Get hydrated.

Dehydration is another cause of constipation, especially in adults. Similar to stress, long periods of dehydration have only undesirable effects over digestion and bowel movement.

The NIDDK (The National Institute of Diabetes and Digestive and Kidney Diseases) presents in its health guide that, hydration helps to soften the stool to pass without problems. (3)

Drinking enough water and other liquids is also a good way to avoid dehydration.

Before going to the toilet, drink one glass of non-carbonated mineral water. In this way, your body will know that you are ready to poop and will have enough water to keep the intestines hydrated. ..back to top


what to do when constipated on the toilet illustration

Step 2 is necessary because you don’t want to stay in a dirty environment.

Our body reacts fast and negatively when we see dirty environments.


  • stains inside the toilet bowl
  • dirt around the toilet bowl
  • dirty sinks with rust.

Sometimes, our body puts pressure on the intestines and the nervous system when we know the toilet bowl is dirty. This thing makes us nervous, constipated and tensed.

So, here’s what to do when constipated on the toilet with Step 2.

Clean the toilet bowl with anti-bacterial soap.

Before you clean the toilet, get a sponge for the toilet bowl and one for the toilet seat.

As a general rule, do the following:

  • Clean your toilet bowl once every week.
  • Clean your toilet seat once every week.
  • Keep the sponges separately in a safe place
  • Mark the sponges to know which ones to use.

The presence of viruses and bacteria is real. If you work in a dirty environment or you have pets at home, this thing might be a problem.

You can easily take bacteria in your intestines if the toilet seat and bowl have Helicobacter or Giardiasis

One of the best places to get bacteria is in homes where pets live. Another good example is public restrooms. When you need to poop, you need to stay relaxed on the toilet and not worry that you might get bacteria if you sit on the bowl.

Not to mention, if you are a girl, that is even more necessary.

The next thing you need to do is clean the sink in the toilet (with a different sponge, of course). Use anti-bacterial liquid soap or any other anti-bacterial liquid you consider safe.

Try to create a habit of cleaning your toilet seat and your toilet in general.

A clean toilet relaxes our body and mind. You need to clear your mind if you want to have normal stool evacuation.

The toilet room is a sanctuary for stress relief and rest. Keep your smartphone and your tablet away.

Do not get distracted while you suffer from constipation.

Get a supply of clean and soft toilet paper, with more than two layers of paper. Also, get anti-bacterial soap and anti-bacterial liquid to clean the toilet at least once a week.

Always remember: a clean and quiet environment is a good thing for constipation relief. ..back to top


squatting and semi-squat position on the toilet bowl with a foot stool

If you suffer from episodic constipation or a severe type, the position you stay on the toilet is essential.

This thing improves stool movement whenever you need to evacuate it.

So, what to do when constipated on the toilet in Step 3?

Position yourself on the toilet bowl in the “Squat” or “Semi-Squat” position.

The National Institute of Health presents squatting as an essential movement for health that has positive biomechanical and neuromuscular implications on body control, strength, stability, and mobility. (4)

The squat movement pattern is required for essential activities of daily living such as sitting, lifting and most sporting activities.

Squatting is a great position to consider because it improves digestion and motility by releasing tension in the abdomen and rectum.

You can do this with or without a footstool.

How does squatting work?

  • It relaxes the sphincter quick
  • The sphincter gives signals to the large intestines to move the stool
  • The stool will move towards the rectum
  • You will poop faster than staying on the toilet normally

Take time to put the footstool near the toilet bowl. Make sure it does not move. Turn around and put your feet slowly. Try to lower your body slowly over the toilet seat.

If you don’t have a footstool or a stand, then squat 5-10 minutes before you go to the toilet.

In this way, your rectum and puborectalis muscles will relax before you decide to poop.

Most of the time, sitting on the toilet is similar to sitting on a chair. This thing does not help much with constipation.

Which position is the best?

The “Squat” or “Semi-Squat” position is the best position.

You can do it on the toilet bowl or off it. This position keeps your knees above the toilet seat.

This position will help you to:

  • relax your bottom
  • make the sphincter create a straight path for stool evacuation.

If the standard position of sitting on the toilet works for you, then that’s ok.

But If you suffer from severe or chronic constipation, you should consider buying or creating a foot stand. With a foot stand or squatty potty, you will only benefit from the best position to poop in when constipated.

You can stay in this position when you are in nature, and you don’t have a toilet at your disposal. Also, you can squat whenever you want during the day to relax your bottom often.

Take short breaks during your study or work and stay 1-3 minutes in that position.

So, learn how to stay in this position because it’s easy and it will help you control when you want to poop. ..back to top


abdomen contraction for moving the stool

Here is what to do when constipated on the toilet in Step 4.

After you’re in position on the toilet bowl, you need to simulate as if you were pooping.

You can do this by contracting the muscles in the abdomen and over your belly.

Contract only the abdomen muscles without the rectum and intestines.

This thing will make you poop faster because:

  • The abdominal muscles contract.
  • The small intestine feels the contraction.
  • Pressure in the small intestine makes the stool to move towards the rectum.

Muscle contraction is beneficial for constipation on the long-term.

Also, it will create pressure because of gas in the intestines and their wall movement. The stool in the intestines creates gas because of fermentation, humidity, and sugar.

Intestinal walls expand and move, and they make the stool to continue its journey towards evacuation.

How to contract the abdomen?

Contract your abdominal muscles slowly for 1-5 minutes.

This thing means to simulate muscle contraction as if you were lifting a heavy object with your hands.

Another way is to imagine you were lifting weights as if you were laying o the ground with your hand up.

The contraction should start from the abdomen and continue towards the shoulders.


Contract and push your abdominal muscles to eliminate the matter inside the intestines.

The steps are:

  • Contract the abdominal muscles five times a minute.
  • Repeat this step 1-2 times slowly.
  • After 5-10 minutes, you should feel a light bowel movement.
  • When you feel the stool is ready to evacuate, lower your body and let it go.

Muscle contraction is a simple technique that helps stool evacuation. This technique has immediate results and, it is good for short-term relief.

It is easy to understand and to practice. It works great if you suffer from episodic constipation and it has good results with chronic symptoms.

To have better results, you can simulate muscle contraction 30 minutes before you go to the toilet.

You can mix muscle contraction with squatting to relax the sphincter and puborectalis muscles quicker.

For most people suffering from constipation, the four steps described above in detail are enough to stimulate bowel movement and quick stool evacuation.

If you want to have good intestinal motility and alleviate constipation, practice these steps as often as you can.

And consider them as a way of relaxing your body or taking a break from work. ..back to top


strining the abdomen, the intestines, and the rectum to move the stool

The next thing you need to do is, to slowly create more pressure inside the intestines.

Creating pressure is a great technique that helps with constipation.

This step is similar to the one mentioned above but, the difference is that you create pressure from the abdomen, going down towards the rectum.

When you do this kind of movement or push, all three parts of your body will expand and move in some way.

At the opposite end - abdominal muscle contraction, which you focus it on the upper side of the abdomen – chest, stomach and the upper part of the small intestine.

The American College of Gastroenterology recommends relaxing the anorectal muscles and the pelvic floor with muscle movement. (5)

This can be treated with biofeedback or muscle retraining exercises;

You can try with laxatives and other medication if you suffer from severe constipation.

But there’s no need for medication because you can easily stretch and strain the abdomen. This thing has almost the same effect as medicine.

This type of push, contraction or muscle movement directly affects the large intestine.

What to do when constipated on the toilet in step 5?

  • Gently push and contract the rectum first.
  • Gently push the intestines to poop.
  • Push the rectum to poop.
  • Repeat these moves to create pressure inside.

Pushing the abdomen slowly and gently will create enough pressure to make you poop.

This step will make the stool move without pain and irritation. The stool passes the small intestine and the large intestine.

After minutes of squatting and pushing, the rectum will create a clear path for the stool to exit.

And the best part is that the rectum will give you clear signals when it is time to poop.

What you want to achieve with this step is to:

  • Push the abdomen and the intestines to create pressure with gas.
  • Push the rectum to prepare for stool evacuation.
  • Get your body used to this movement for the next times you want to poop.

So, push your abdomen slowly at first, all the way to the rectum for 1-5 minutes.

Push it down 5-10 times every minute.

But do it slowly and gently, until you feel the rectum is ready to evacuate the stool.

What to keep in mind is that repetition is the only way for these techniques to work. Every step is vital but, repetition is essential because movement inside your body creates the actual results.

When you feel you are ready to poop, follow the next step. ..back to top


straining and pushing the rectum to evacuate the stool

Here is the most crucial step on what to do when constipated on the toilet.

If you feel that the large intestine and the rectum are ready to eliminate the stool, then, try to push the intestines and rectum hard.

Strain, push, contract or try to move the area around the rectum or anus.

According to the World Gastroenterology Organization website, all these movements are part of a technique called Bowel Training. (6)

Bowel training can lead to improvement in symptoms so it should be tried as a first-line treatment.

These techniques include biofeedback, straining, pelvic floor relaxation, and simulating defecation.

Try to visualize and feel how the matter inside the large intestine moves towards the rectum.

After you relax the puborectalis and sphincter muscles with squatting and short breaks, the stool will have a clear path towards the rectum and large intestine to evacuate.

Repeat step six as follows:

  • put or bulge the rectum for 1-2 minutes
  • put pressure over the lower side of the abdomen 1-2 minutes
  • finally, push your rectum hard to evacuate the stool
  • repeat these steps until you feel the stool tickling inside the anus

When you feel the stool near the anus, put all the pressure on that specific area.

Take deep breaths to fill your lungs with air. After air enters your lungs, keep the air for 5-10 seconds while you try to poop.

After you pushed the rectum and abdomen, let the air out and relax.

When you do all these steps correctly, you will be able to poop like you used to.

Also, you will let all internals know that stool is about to evacuate.

Push as hard as you can and try to stay calm.

Do it as if you were trying to lift weights and squat at the same time. This movement creates pressure in the rectum.

So, the stool will evacuate slowly, but surely, without any trouble.

You can take pauses if you feel there isn’t much stool movement.

But keep in mind the steps and repeat them slowly.

The following symptoms can appear if you force yourself with step 6:

  • pain
  • cramps
  • hemorrhoids
  • gas evacuation
  • intestinal irritation

If you feel irritation and pain often, then you suffer from chronic and severe types of constipation.

Pushing, contracting muscles, and putting too much pressure on your abdomen is not a great idea on the long-term.

If all of the symptoms mentioned above affect you or get worse, try to have a diet with more liquid foods. ..back to top


taking pauses to relax the body

To alleviate constipation in the long term, here is what to when constipated on the toilet, with step 7.

Too much pressure inside the intestines and on the puborectalis muscles can have unpleasant effects.

One of the most common symptoms is the appearance of hemorrhoids.

So be careful if you work all day sitting in a chair, and you suffer from constipation.

Pain and irritation appear if you suffer from severe symptoms of constipation.

If you suffer from constipation and you feel the need to go to the toilet, then you must take pauses.

How to take pauses:

  • Prepare steps 1-3
  • Repeat steps 4-6 once
  • Take a five minutes pause
  • Repeat again steps 4-6

Even before you go to the toilet, take a break and walk for 1-5 minutes to let relax your body.

Get loose of the tension after sitting or working.

Taking pauses is essential to relax your bottom and to keep good blood flow around the abdomen.

If you suffer from stress and constipation, you need to manage things that affect you.

Negative emotion and negative stress affect digestion and bowel movement.

A healthy and functioning body can’t handle proper digestion.

Try to take pauses or breaks at least once every two hours.


A 10 minutes pause once every two hours will also do the job. Ideally, you want to have a 10 minutes pause from work or study every 50 minutes.

On your pause do the following:

  • Stand on your feet.
  • Walk at a slow pace.
  • Go out and take a walk.
  • Sit on a couch.
  • Stretch your hands slowly.
  • Squat with pauses.

These types of movement help you relax your body and increase blood flow around the abdomen and bottom.

Pauses are necessary even if your work involves body movement.

Don’t stretch too much to keep your shoulder and joints in good shape. ..back to top


what else to do: drink hot tea, fruit juice, and take medicine illustration

There are other things that you can do to make you poop.

The following things help you create pressure inside the intestine and force the stool to move towards the rectum.

So, here’s what else to do when constipated on the toilet.

Drink hot tea

Drinking hot tea before going to the toilet will create gas in the intestines.

The heat makes the matter inside the intestines to ferment or to dissolve.

In this way, the matter that stays glued to the intestinal walls can easily disintegrate because of hot liquids.

Gas creates pressure inside the intestines that delivers bowel movement. Gas is great for stool movement but, can get you in embarrassing situations.

Drinking hot tea often can cause constipation because heat and humidity dehydrate your body.

That’s why going to a sauna can have negative effects on your body.

So, try to drink tea only before you want to go to the toilet. This thing is necessary to keep you and the stool hydrated.

Drink fruit juice and chicory

Fruit juice and Chicory have laxative effects. In some way, they can be considered natural laxatives.

Chicory is usually a white powder that has a sweet taste. You can combine it with any liquid juice or just non-carbonated mineral water.

How to use this technique?

  • Drink 1-2 glasses of juice mixed with chicory
  • Wait 10-15 minutes before you go to poop.
  • Don’t drink more than two glasses to prevent leaks and excessive fermentation.

Similar to hot tea that makes parts of the stool to ferment, fresh fruit juice tends to ferment quite fast.

In less than 5 minutes, the small intestine will assimilate all the vitamins and nutrients from the juice.

After 5 minutes, the juice will start to ferment due to heat and humidity.

When it passes the small intestine, the juice is nothing but a liquid without any nutrient in its composition.

Take medicine

Medicine is great for short-term episodes of chronic constipation and severe symptoms.

Medicine is destined usually for those of you who do not have the time to learn all the techniques to cure constipation.

So, here is what to do when constipated on the toilet with medicine.

If you are at home:

  • take light laxatives before you go to the toilet
  • wait 3-6 hours to have stool evacuation
  • prepare for 1-6 episodes of pooping

Medicine such as laxatives creates uncontrolled bowel movements. You need to take the day off. And have a clean toilet nearby anytime.

If you take any laxative, then pooping can be a challenging thing. You need to prepare yourself for 1-6 pooping episodes to evacuate the stool and the laxative liquid.

If you don’t want to take laxatives, you can take bile supplements to improve digestion and stool evacuation.

Bile and pancreatic supplements help digestion and stool movements.

These pills do not have side effects and, you can control when you want to poop.

Supplements for bile and pancreas have an almost instant effect. They make the bile combine all the digestive juice to keep the stool moving.

If you haven’t pooped for 3-4 days, you should get a strong laxative and wait until it does its job.

Be sure to stay at home, near the toilet.

If you feel pain whenever you defecate, please visit a doctor and do some medical examinations. ..back to top


conclusion of the steps illustration

There are many other techniques and things on what to do when constipated on the toilet but, they are not as effective as the ones mentioned above.

You can use the seven steps presented in detail to poop if you suffer from constipation.

The best part is: that they make the vital parts of your body, move the stool towards evacuation. And they do it fast.

These parts are:

  • The rectum
  • The small intestine
  • The large intestine
  • The abdominal muscles
  • The anorectal sphincter
  • The puborectalis muscles

The techniques of pushing your abdominal muscles, the rectum, and squatting improve intestinal transit on long-term.

Not to mention: they are easy to do and, require so little effort.

You can combine these steps by taking medicine or by drinking certain liquids that create pressure and push the stool to evacuate.

This combination is for those of you who want immediate results.

But always keep in mind that laxatives can have side-effects if you take them often.

This thing is valid also for bile and pancreatin supplements. These supplements have fast effects on digestion on the short-term.

As opposed to solid foods, liquid foods, and liquids in general help bowel movement because they disintegrate and dissolve the stool inside the intestines.

Learn the techniques step by step and repeat them. Practice them whenever you need to go to the toilet. Use them to your advantage and get rid of constipation.

Related Posts

For more information about constipation click the links below: