LET’S face it—many of us bring our phones into the bathroom. A quick restroom trip can easily turn into 15 minutes of reading, scrolling, and posting. While it may seem harmless, doctors warn that spending too long on the toilet can actually harm your health.
Why Prolonged Sitting is a Problem
Experts have linked prolonged toilet sitting to increased risks of hemorrhoids, weakened pelvic muscles, and other health issues. “When patients complain of rectal issues, one of the first questions we ask is how much time they spend on the toilet,” says Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center.
According to Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine, people should aim to keep bathroom time between five and 10 minutes.
What’s Happening to Your Body?
Sitting too long on the toilet places your body in a position that increases blood flow to the lower rectum due to gravity and the shape of the toilet seat. “It becomes a one-way valve where blood flows in but doesn’t easily flow out,” Xue explains. This trapped blood can enlarge veins and blood vessels around the anus, leading to hemorrhoids.
Don’t Force It
Forced straining also contributes to hemorrhoids. People on their phones may lose track of time and end up straining for too long. “Nowadays, we’re seeing more people developing anorectal issues from extended toilet sitting,” says Xue. In extreme cases, long bathroom times can even increase the risk of rectal prolapse, where the rectum slips out of place.
What About Your Pelvic Floor?
Pelvic floor muscles, crucial for bowel movements, can weaken from prolonged sitting. Constant gravitational pressure from sitting too long strains these muscles, which can lead to bowel issues over time.
Tips for Healthier Bathroom Habits
Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County, suggests keeping phones, magazines, and books out of the bathroom. “Make it as uninteresting as possible,” Monzur says. If you’re unable to relieve yourself in 10 minutes, consider taking a break. Walking around can help stimulate your gut muscles.
For regularity, stay hydrated and eat a fiber-rich diet with foods like oats and beans. The National Academy of Medicine recommends 2.7 to 3.7 liters of water daily, while the USDA suggests 14 grams of fiber per 1,000 calories.
When to See a Doctor
If you regularly struggle to pass stool, this may signal gastrointestinal conditions like irritable bowel syndrome or Crohn’s disease. Persistent constipation or bleeding may even indicate colorectal cancer, especially if it’s caused by a growth blocking stool flow, warns Uradomo.
Takeaway
Next time you head to the bathroom, leave your devices behind and be mindful of your time on the toilet. Shorter trips may help protect your health and keep those bathroom breaks as they were meant to be—quick and easy.