Public restrooms can feel like a breeding ground for germs, leading many people to squat over the toilet instead of sitting. While this may seem like a logical way to avoid bacteria, it can actually have long-term negative effects on your bladder, pelvic muscles, and overall health.
Squatting forces your body into an unnatural position, preventing your pelvic floor from fully relaxing. Over time, this can contribute to incomplete bladder emptying, increased risk of infections, and even weakened pelvic muscles. If you’re a habitual squatter, it might be time to rethink your approach.
Your Bladder Might Not Fully Empty
When you squat instead of sitting, your pelvic floor muscles remain partially contracted. This tension makes it harder for urine to flow freely, often leading to incomplete bladder emptying.
Residual urine left in the bladder becomes a breeding ground for bacteria, increasing the risk of urinary tract infections (UTIs). If you find yourself frequently experiencing UTIs, your bathroom habits might be to blame.
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Frequent Urges to Urinate
If your bladder isn’t fully emptied, you may start feeling like you need to go again soon after urinating. This false sense of urgency can be disruptive and frustrating, especially if you’re constantly searching for a restroom. Over time, this irritation can lead to inflammation of the bladder lining.
Weaker Bladder Control Over Time
Your pelvic muscles need to fully relax when you urinate. If you’re constantly squatting, your body may become accustomed to keeping those muscles tense, which can lead to long-term issues with bladder control and even contribute to incontinence as you age.
Why the Half-Squat is Problematic
Most people who hover over the toilet aren’t performing a deep squat; they’re in a partial squat position. This keeps the pelvic muscles engaged, leading to incomplete urination and long-term bladder dysfunction.
Is a Full Squat Better?
A full squat—where your body is completely lowered into a deep position—is often used in cultures with squat toilets. This allows for better bladder emptying. However, since most Western toilets aren’t designed for this, sitting remains the best option for proper urination.
Video: Should You Sit or Squat to Use the Bathroom?
Myth: Toilet Seats Are Covered in Harmful Bacteria
Many people believe that toilet seats are crawling with bacteria, but studies show that they are not as dirty as we think. Your skin acts as a natural barrier, and as long as you don’t have open wounds, the risk of catching an infection is incredibly low.
How to Minimize Contact Without Squatting
If you’re still hesitant about sitting, try these alternatives:
- Use a toilet seat cover or layer toilet paper on the seat.
- Wipe the seat with a disinfectant wipe before sitting.
- Carry a small sanitizing spray for peace of mind.
Constipation and Straining
If you train your pelvic floor muscles to remain tense, it doesn’t just affect urination—it can also make bowel movements more difficult. Over time, this can lead to constipation, straining, and even hemorrhoids.
Increased Risk of Bladder Infections
Repeatedly leaving urine in the bladder due to squatting can increase the risk of urinary retention and infections. In severe cases, chronic retention can contribute to bladder stones or kidney issues.
If you’ve been squatting for years, sitting might feel uncomfortable at first. Here’s how to transition:
- Remind yourself that toilet seats aren’t as dirty as you think. Washing your hands properly after using the restroom is far more important.
- Use a toilet seat cover or sanitizing wipe if necessary. This allows you to feel cleaner without harming your bladder health.
- Strengthen your pelvic muscles with Kegel exercises. If years of squatting have affected your bladder control, strengthening exercises can help retrain your muscles.
- Take small steps. Start by sitting on toilet seats in places you feel comfortable, then gradually build confidence using public restrooms.
While squatting may seem like a smart way to avoid germs, it actually causes more harm than good. The tension placed on your pelvic muscles can lead to incomplete urination, increased urgency, and long-term bladder weakness.
Instead of hovering, take precautions like using toilet seat covers or disinfectant wipes—but sit down when you go. Your bladder, pelvic floor, and overall well-being will thank you.
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