Let’s be honest—many people have a habit of taking their phones to the bathroom. I’ve been guilty of it myself, and chances are, you might be too.
In fact, there’s a good chance that someone is reading this article right now while on the toilet. What starts as a quick three-minute visit can quickly turn into 15 minutes of reading, scrolling, and posting.
While it might seem like a harmless way to pass the time during a bathroom break, experts caution that prolonged sitting on the toilet can be harmful to your health. According to Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center in Dallas, this habit has been linked to an increased risk of hemorrhoids and weakened pelvic muscles.
“When patients present to me with complaints, one of the main areas we have to delve deeply into is spending a lot of time on the toilet,” Xue said.
Here’s what is going on when you overstay your toilet time.
Potty problems from sitting too long
Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine in New York, recommends spending an average of five to ten minutes on the toilet.
But why is staying longer problematic? Here’s a quick lesson in physics: While gravity keeps us grounded, it also forces the body to work harder to pump blood back up to the heart.
When seated on a toilet, the open, oval-shaped seat compresses the buttocks, positioning the rectum lower than if you were sitting on a couch.
This downward pull of gravity increases pressure on the lower half of the body, which can negatively affect blood circulation.
“It becomes a one-way value where blood enters, but blood really can’t go back,” Xue said.
As a result, the veins and blood vessels surrounding the anus and lower rectum become enlarged and engorged with blood, increasing the risk of hemorrhoids.
Don’t force it either
Forced straining can also increase the pressure to allow hemorrhoids to build. People scrolling on their phones on the toilet tend to lose track of time, Monzur said, sitting and straining their muscles to get a bowel movement out.
And guess what? Your doctors can tell. “Nowadays, we’re seeing an increase in people passing more time on the toilet, and that is very much unhealthy for the anorectal organs and the pelvic floor,” Xue added.
In addition to weakened anal muscles and forced straining, Monzur said sitting on the toilet bowl for too long can also increase the risk of rectal prolapse. A rectal prolapse is when the rectum, part of the large intestine, slips down and bulges out of the anus.
The pelvic floor muscles are another type of muscle weakened from prolonged toilet sitting. Xue explained that pelvic floor muscles coordinate a significant amount of bowel movement and work with the rest of the body to ensure stool comes out smoothly. The gravitational pressure on the pelvic floor strains the muscles when constantly sitting for long periods.
Be more mindful of bathroom time
To avoid spending too much time on the porcelain throne, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in Irvine, California, advised keeping phones, magazines and books out of the bathroom.
“You don’t want to go with the mindset that you will be there for a long time. Because then you’ll want to bring something to keep the mind occupied,” Monzur said. “Make sitting on the toilet bowl as uninteresting as possible.”
If you’re struggling to relieve yourself, Xue recommends giving up after 10 minutes. Instead, try walking around, as the movement can help stimulate the muscles in your gut and encourage a bowel movement. Xue also suggests staying hydrated and consuming high-fiber foods like oats and beans to promote regular bowel movements and avoid straining.
Wondering how much hydration and fiber you need? The National Academy of Medicine advises 2.7 to 3.7 liters of water daily. Meanwhile, the US Department of Agriculture recommends 14 grams of fiber for every 1,000 calories consumed. Xue explains that both fiber and water help soften the stool, making it easier to pass.
Long bathroom times and colorectal cancer
However, there are times when individuals may need to spend an extended period on the toilet. Persistent difficulty or discomfort while passing stool can be a sign of gastrointestinal conditions, such as irritable bowel syndrome or Crohn’s disease.
Worsening constipation or a need to sit on the toilet for a long time may also be a sign of cancer. “If a growth inside the colon grows big enough, it can block the flow of your stool, which can cause constipation and bleeding,” Uradomo said.
The American Cancer Society recently reported a rise in colorectal cancer rates among individuals under the age of 55 since the mid-1990s, estimating 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer in the current year.
Dr. Uradomo, reflecting on his career, noted that more young people have been discussing issues like hemorrhoids and constipation with him, only to later be diagnosed with rectal cancer.
If you’ve been experiencing symptoms like constipation or prolonged toilet sessions lasting more than three weeks, Dr. Monzur recommends consulting your doctor. Depending on the severity, your primary care physician may refer you to a gastroenterologist or colorectal surgeon for further evaluation.