Pregnancy and the postpartum period are times of transformation for a woman’s body, bringing joy along with physical challenges. One area that often bears the brunt of these changes is the pelvic floor—a group of muscles, ligaments, and tissues that support the bladder, uterus, and rectum.
Maintaining a healthy pelvic floor is vital to preventing problems such as incontinence, prolapse and chronic pain.
Surprisingly, a simple tool like a footstool (often called a toilet stool or squat stool) can play an important role in supporting this vital area.
Right now, we’re going to take a deep look at why elevating your feet while using the toilet is beneficial, especially during pregnancy and postpartum, based on the insights of health experts.
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Understanding the pelvic floor and its role
The pelvic floor acts like a hammock at the base of the pelvis, supporting essential organs and assisting with functions such as urination, defecation and childbirth.
During pregnancythe growing baby adds pressure, weakening these muscles. Hormonal changes, such as increased relaxation, further soften the tissues to prepare for labor.
After giving birththe pelvic floor can be stretched or torn from childbirth, leading to recovery challenges.
Common problems include urinary incontinence (leakage of urine when sneezing or laughing), fecal incontinence, and pelvic organ prolapse, where organs descend into the vaginal canal.
According to women’s health experts, approximately one in three women experience pelvic floor disorders after childbirth.
Preventative measures, including proper posture during daily activities, can make a big difference.
How a leg stool works: Mimicking a natural squat
Modern toilets are designed for sitting, but people evolved to squat for defecating—a position that aligns the body for easier bowel movements.
When you sit upright on a toilet, the rectus muscle (part of the pelvic floor) creates a twist in the rectum, making straining necessary.
This strain increases intra-abdominal pressure, which can stress the pelvic floor over time.
Enter the footstool: Placing your feet on a small step (about 20cm/8in high), raise your knees over your hips, simulating a squat.
This relaxes the rectus muscle, straightens the rectum and allows for smoother, less forceful bowel movement.
Devices like the Squatty Potty popularized this idea, but any stable stool will work.
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Benefits during pregnancy
Pregnancy heightens the need for gentle bowel habits due to common problems such as constipation, caused by the slow digestion of progesterone, iron supplements and the pressure of the uterus on the intestines.
Straining to pass stool can worsen pelvic floor stress, potentially leading to hemorrhoids or worsening varicose veins.
Using a footstool helps:
1. Reducing stress
It minimizes the effort required for bowel movements, reducing pressure on the pelvic floor and reducing the risk of tears or weakening.
2. Improve circulation
The squat position can boost blood flow to the pelvic area, which is beneficial when pregnancy already increases the risk of swelling and clots.
3. Prevention of complications of constipation
Easier elimination means less time on the toilet, reducing the chance of developing habits that damage the pelvic floor in the long run.
Pelvic health experts recommend this practice as part of a holistic approach, along with Kegel exercises and adequate hydration, to maintain muscle tone throughout pregnancy.
Because it is especially important after childbirth
The postpartum phase, often called the “fourth trimester,” is when the pelvic floor is most vulnerable. After giving birth, whether vaginal or cesarean, the muscles need time to heal.
Pushing during labor can cause microtears, and episiotomies or tears increase recovery needs.
Constipation is also common postpartum due to pain medications, dehydration from breastfeeding, and fear of stretching stitches.
A footstool is a game changer here because:
1. Aids in healing
By reducing strain, it prevents wounds from opening or worsening inflamed tissues, allowing the pelvic floor to recover without additional stress.
2. Supports the prevention of incontinence
Pressure during bowel movements helps maintain muscle integrity, reducing the likelihood of stress incontinence, which affects up to 40% of new mothers.
3. Promotes overall comfort
Postpartum bodies are sore and tired. easier trips to the toilet mean less hassle and more energy for bonding with your baby.
Physical therapists specializing in women’s health often prescribe the use of stool as a non-invasive tool in postpartum recovery plans, noting that it can dramatically shorten the time to miscarriage.
Practical tips for implementation
Integrating a footstool is simple:
1. Choose the right one
Choose an adjustable or folding stool that fits under your toilet when not in use. Ensure the stable and correct height for your body.
I’ve made a toddler stool in outside bathrooms, but also, sneak a yoga block in the bathroom cabinet and this one at medium height is enough!
2. Placement
Sit on the toilet, place his feet on the stool and lean forward slightly. Breathe deeply, relax your jaw and avoid pushing hard.
There is a connection between your jaw and your pelvic floor, so relaxing your jaw can help relax your pelvic floor.
3. Combine with other habits
Drink plenty of watereat foods rich in fiber and yield pelvic floor exercises daily.
Consult a doctor or pelvic floor therapist for personalized advice, especially if you have pre-existing conditions.
When to start:
Start early in pregnancy to build the habit and continue for at least 6-12 weeks postpartum or longer if needed.
If you feel severe pain, persistent incontinenceor symptoms of prolapse, seek professional help – tools like this are supportive, not curative.
Using a stool to elevate your feet isn’t just a trendy bathroom hack. is a science-backed strategy for preserving pelvic floor health during the demanding periods of pregnancy and postpartum.
By promoting natural alignment and reducing strain, it helps prevent common complications, allowing you to focus on the joys of motherhood.
Minor Changes
Small changes like this can lead to significant long-term benefits, enabling women to regain their power and comfort.
Always prioritize your health by consulting healthcare providers for personalized guidance. Remember, while this article is from reliable sources, it is not a substitute for medical advice. If you’re pregnant or postpartum, discuss any new routines with your obstetrician or midwife.
