Sitz Bath vs. Squatting: Which Is Better for Pelvic Health?

By Abhinav Jain, Founder – The Heal Company

Heal Better. Feel Better

You have been using an Indian-style toilet for years. Now someone tells you that squatting is good for your pelvic health. Another person says sitting in warm water is better.

So which one is right?

And can squatting actually help with piles, constipation or pain around your bottom?

I find this comparison interesting because a sitz bath and squatting are two very different things. Still, people often connect them because both involve the same part of our body.

I am Abhinav Jain, co-founder of The Heal Company, a Delhi-based brand started by me and Deepika Jain. We design products that make home care easier, especially for people dealing with discomfort in sensitive areas.

While working on our sitz bath products, I realised how much the type of toilet we use matters. Some homes have Indian toilets, some have Western toilets, and many families have both.

But does the way you sit or squat really change your pelvic health?

Let’s talk about it.

First, What Is Pelvic Health?

Your pelvis is the lower part of your body, around your hips.

Inside this area are your bladder, bowel and other organs.

There are also muscles called the pelvic floor muscles. Think of them like a small hammock holding things in place.

These muscles help you control urine and stool. They also relax when you need to empty your bowel.

When these muscles don’t work properly, you may have trouble passing stool, urine leakage, pelvic pain or a feeling of pressure.

But all these problems don’t have the same cause.

And one toilet position cannot fix every pelvic problem.

Why Do People Say Squatting Is Better?

If you grew up in India, you probably know what an Indian-style toilet looks like.

You bend your knees, lower your body and squat.

This position changes the angle between your rectum and anus. For some people, it may make passing stool easier.

There are small studies suggesting that squatting can reduce straining or help bowel emptying compared with ordinary upright sitting.

But the research is limited.

It does not prove that squatting is better for every person’s pelvic floor.

And it certainly doesn’t mean you should start squatting if you have knee pain, poor balance or have recently undergone surgery.

I would never suggest forcing your body into a position that hurts.

What if You Have a Western Toilet?

You don’t need to change your toilet just to improve your bowel position.

If you use a Western toilet, placing your feet on a stable, low footstool may help.

Your knees should be a little higher than your hips.

Lean forward slightly, rest your elbows on your thighs and try to relax.

Don’t hold your breath and push hard.

For somebody living in Rohini, Delhi, or Baner, Pune, who uses a Western toilet every day, this may be easier than trying to squat.

And if you are having trouble passing stool, don’t sit there for 20 minutes scrolling through your phone.

Get up and try again later.

Now, What Does a Sitz Bath Have to Do With Pelvic Health?

A sitz bath is not a toilet position.

It means sitting in comfortably warm water so the area around your anus and private parts gets soaked.

People often use sitz baths for soreness caused by piles, anal fissures or discomfort after childbirth, when recommended by a healthcare professional.

The warm water may help relax the muscles around the anal area and soothe irritation.

But a sitz bath does not train your pelvic floor muscles.

It also does not correct pelvic organ prolapse, cure urine leakage or fix chronic constipation.

This is why I don’t think squatting and sitz baths should be treated as two competing treatments.

They have different jobs.