Are You a Chronic Squatter?

Squatting to Pee is Killing Your Pelvic Floor

[This is also an episode of Friday Free Talk on The Tranquility Tribe Podcast on iTunes. Listen here.]

My partner and I are avid travelers. So, with that, I often find myself in public restrooms. I’m no new cowgirl to that rodeo. Just recently, I traveled every single weekend for 5 consecutive weekends and began to notice that when I went to the bathroom my lower back was hurting. As I noticed this twinge of pain, at first I was shocked because “I’m only 27!” I thought to myself! What’s next?! Grey hairs?!

Then I Realized, It was self-inflicted!

I think we are all guilty of squatting while we pee at some point or another, but what happens when it becomes more of a habit rather than a every once in a while thing? Let’s explore the impacts of hovering over the toilet!

Protecting Your Ladybits

When you squat to pee, your pelvic floor muscles can’t fully relax! You’re sending the message to your body that it needs to hold you up. Hovering over the toilet tells your body to keep those muscles tense and contracted. Sure you’ll still be able to pee, but it’s far from optimal performance.

Think about your bladder as a water balloon. When you squat to pee, you are essentially kinking your water balloon which prevents your bladder from fully emptying. This can cause an entire array of problems ranging from Urinary Tract Infections, bacterial infections, and unnecessary weight on your pelvic floor muscles (which leads to even more problems!). If you’re bladder never empties fully, you are never allowing your bladder a chance to reset. You never give your bladder a moment that it doesn’t have urine in it or is completely relaxed. Your bladder is meant to be emptied very few hours, so making sure that your bladder is empty every time your go to the bathroom is very important.

Over the Years

Sitting down completely will help your pelvic floor muscles relax completely so you can completely empty your bladder. Your brain and bladder are communicating that you need to pee, yet you being in a high squat position is telling your muscles that they can’t relax. Instead, try working with  your body and JUST SIT DOWN. Let your pelvic floor muscles know that it is okay to relax when your brain and bladder are saying that it’s that time again.

Hovering to pee for many years can cause so much damage to your pelvic floor. The unnecessary weight of never emptying your bladder completely will definitely cause stress to your pelvic floor muscles and weaken them. Weakened pelvic floor muscles equals leaking. Leaking, incontinence, and the urgency to pee frequently means more trips to the bathroom! How ironic that what you have done to avoid public restrooms is exactly what has landed you there many, many times!

But the GERMS!!

I hear you! I’m not thrilled to have to sit on public toilets, either! That’s how we got into this situation anyway! I’m right there with ya! Let’s try to get in and get out while touching as few things as possible! Moment of gratitude for all the restrooms that have sensor activated everything.

1.     Sanitizing Wipes – You can buy anything from Clorox wipes to wipes that are child friendly to plant based wipes. There’s wipes out there for everyone! You would obviously need to take a moment for the seat to dry or dry it off with toilet paper before sitting.

2.     Seat Covers – These covers come in packs that you carry around in your purse, diaper bag, or backpack. They are much like what you find on the walls of bathroom stalls in most places. You simply flush them when you’re done! 

3.     Good Ole’ Toilet Paper Barrier – The tried and true option, plus it’s free! Simply line the toilet seat with toilet paper to create a barrier for yourself. If you’re anything like me, you will use a couple layers!

The Future of Your Yoni

When you think about a future with pelvic floor issues and constant leaking or pain in your downstairs, it’s worth considering changing your ways. You may not know that millions of women each year dump thousands, even millions, of dollars into treatment to heal their damaged pelvic floors. This doesn’t have to be you and you can start by taking precautions in your everyday routines that can protect and prevent damage!

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