Public restrooms often feel like a battleground against germs. Many people opt to squat over the toilet rather than sit directly on the seat, thinking this keeps them safe from bacteria. However, this habit could be doing more harm than good. While avoiding direct contact with the seat seems logical, squatting over the toilet can have negative long-term effects on bladder health, pelvic muscles, and even your overall well-being.
The Impact on Bladder and Pelvic Health
Squatting over the toilet might feel like the best way to avoid germs, but it forces your body into an unnatural position. Your pelvic floor muscles stay tense, preventing proper bladder function. Over time, this can lead to issues like incomplete bladder emptying, irritation, and even chronic problems.
Your Bladder Might Not Fully Empty
When you squat instead of sitting, your pelvic floor muscles remain about 40% tense. This partial contraction makes it harder for your bladder to release all the urine, leaving residual amounts inside. That leftover urine can become a breeding ground for bacteria, increasing the risk of urinary tract infections (UTIs).
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You May Experience More Frequent Urges to Urinate
If your bladder isn’t fully emptied, it can create a false sense of urgency, making you feel like you need to go again soon after urinating. This can be frustrating and even disruptive to daily life. Over time, incomplete emptying may also lead to bladder irritation or inflammation, causing discomfort and an unpredictable urge to pee.
Weakening Your Bladder Over Time
Repeatedly squatting over the toilet instead of sitting can negatively affect your pelvic floor muscles. Instead of relaxing fully when you urinate, your body learns to stay tense—almost like training your muscles in the wrong way. This tension can lead to difficulty fully relaxing when you actually need to, resulting in weaker bladder control as you age.
The Best Way to Relieve Yourself: Full Squat vs. Half Squat
If you find yourself in a situation where you absolutely must avoid sitting on a public toilet seat, the way you squat matters.
The Semi-Squat (Hovering) Causes More Harm Than Good
Video: Should You Sit or Squat to Use the Bathroom?
Many people hover just above the toilet seat, thinking it’s the best way to protect themselves. However, this semi-squat position keeps the bladder and pelvic floor partially engaged, increasing the risk of incomplete bladder emptying and long-term muscle dysfunction.
The Full Squat Is a Better Alternative
A full squat—where you lower yourself completely, similar to how people in some cultures naturally use squat toilets—can be a better option. In this position, your pelvic floor is fully relaxed, and your bladder can empty more efficiently. However, this isn’t practical for most modern toilets, and the best solution remains sitting down properly whenever possible.
The Psychological Barrier: Fear of Germs
Many people squat over toilets due to fear of germs, but how dirty are toilet seats really? Research suggests that public toilet seats aren’t as bacteria-ridden as people think. The skin on your thighs acts as a natural barrier, and unless you have an open wound, the risk of infection from sitting on a toilet seat is extremely low.
Ways to Reduce Contact Without Squatting
If you’re still uncomfortable sitting directly on a toilet seat in public restrooms, consider these alternatives:
- Use toilet seat covers or place toilet paper on the seat for a barrier.
- Wipe the seat with a disinfectant wipe before sitting.
- Carry sanitizing spray to clean the surface before use.
Additional Health Risks of Squatting Over the Toilet
Besides weakening your bladder muscles, squatting can contribute to other unexpected health problems:
Increased Risk of Constipation
When your pelvic floor muscles are constantly tense, it doesn’t just affect urination—it can also make bowel movements more difficult. Over time, this can contribute to chronic constipation and straining, leading to issues like hemorrhoids and even pelvic organ prolapse.
Potential for Urinary Retention and Infections
When urine remains in the bladder too often, the risk of urinary retention increases. This can make infections more likely, as bacteria thrive in stagnant urine. In severe cases, chronic urinary retention can lead to bladder stones or kidney problems.
Breaking the Habit: What You Can Do Instead
If you’ve been squatting over public toilets for years, you might wonder how to break the habit. Here’s how to transition back to a healthier, bladder-friendly approach:
- Remind yourself that toilet seats aren’t as dirty as you think. Most infections are spread through hands, not from sitting on a seat.
- Use seat covers or sanitizing wipes if needed. These offer a safe way to reduce direct contact while allowing you to sit properly.
- Strengthen your pelvic floor with Kegel exercises. If you’ve been squatting for years, you may need to retrain your muscles to relax naturally when using the restroom.
- Give yourself time to adjust. Breaking a habit takes time, but your body will thank you for it in the long run.
Conclusion: Sit Down for Better Bladder Health
While hovering over a toilet seat may feel like a smart hygiene choice, it actually does more harm than good. The tension placed on your pelvic floor muscles can lead to incomplete urination, increased urgency, and long-term bladder weakness. Over time, this habit can also contribute to issues like constipation, urinary retention, and infections.
Instead of squatting, take precautions like using toilet seat covers or disinfecting wipes—but sit down when you go. Your bladder, pelvic floor, and overall well-being will be much healthier in the long run.
If you’ve been a chronic squatter, it might be time to rethink your approach. Your body will thank you for it!
