Let’s face it—many of us have a habit of bringing our phones to the bathroom. I’ve been guilty of it myself, and chances are someone is reading this article while on the toilet right now.
What starts as a quick bathroom break can easily turn into 15 minutes of scrolling, reading, or posting.
While it may seem harmless to pass the time this way, experts warn that prolonged sitting on the toilet can actually be harmful to your health.
In fact, it’s been linked to an increased risk of hemorrhoids and weakened pelvic muscles, according to Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center in Dallas.
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“When patients come to me with complaints, one of the key things we investigate is how much time they spend on the toilet,” Xue said.
Here’s why staying too long on the toilet can be problematic.
The Health Risks of Prolonged Toilet Time
Experts suggest that you should spend no more than 5 to 10 minutes on the toilet, according to Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine in New York.
So, what makes it so bad if you stay longer? First, let’s consider a little physics.
While gravity keeps us grounded, it also makes it harder for the body to pump blood back up to the heart, Xue explains.
The open, oval-shaped toilet seat compresses the buttocks, causing the rectum to sit lower than it would if you were sitting on a couch.
This downward pressure from gravity disrupts blood circulation in the lower body.
“It becomes a one-way valve, where blood can enter but struggles to flow back out,” Xue said.
As a result, the veins and blood vessels around the anus and rectum become enlarged and engorged with blood, which increases the risk of hemorrhoids.
Don’t Strain, Either
Forced straining, often exacerbated by people scrolling through their phones on the toilet, can also contribute to hemorrhoids.
People tend to lose track of time and strain their muscles to pass a bowel movement, Monzur explains.
And yes, doctors can tell when it’s happening. “We’re seeing more people spending extended time on the toilet, which is unhealthy for the anorectal organs and pelvic floor,” Xue added.
In addition to weakened anal muscles and excessive straining, Monzur points out that sitting for too long can also increase the risk of rectal prolapse—when part of the large intestine slips down and bulges out of the anus.
Prolonged sitting also weakens the pelvic floor muscles, which play a key role in bowel movements by coordinating with the rest of the body to ensure stool is passed smoothly.
The downward gravitational pressure on these muscles strains them over time.
How to Avoid Overstaying Your Welcome
To prevent excessive toilet time, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in California, advises keeping distractions like phones, magazines, or books out of the bathroom.
“If you go into the bathroom with the mindset that you’ll be there for a short time, you’re less likely to bring something to occupy your mind,” Monzur said. “Make sitting on the toilet as uninteresting as possible.”
If you’re having trouble going, Xue suggests cutting your bathroom visit short after 10 minutes and walking around to stimulate gut muscles and encourage a bowel movement.
Staying hydrated and eating fiber-rich foods, such as oats and beans, can also help with regularity and reduce the need for straining.
The National Academy of Medicine recommends 2.7 to 3.7 liters of water daily, while the U.S. Department of Agriculture suggests 14 grams of fiber for every 1,000 calories consumed. Both water and fiber help soften stool, making it easier to pass.
When Long Bathroom Breaks Are a Red Flag
In some cases, spending a prolonged amount of time on the toilet can signal underlying health issues.
Chronic difficulty or discomfort with bowel movements may be a symptom of gastrointestinal conditions like irritable bowel syndrome (IBS) or Crohn’s disease.
Long toilet sessions can also be a sign of colorectal cancer. “If a growth in the colon becomes large enough, it can block stool flow, causing constipation and bleeding,” Uradomo said.
The American Cancer Society recently reported an increase in colorectal cancer rates among people under 55, estimating 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer this year.
Uradomo has noticed an uptick in young patients talking about hemorrhoids and constipation, only to later be diagnosed with rectal cancer.
If you’re experiencing difficulty or spending excessive time on the toilet for more than three weeks, Monzur recommends seeing a doctor.
Depending on the severity, your primary care physician may refer you to a gastroenterologist or colorectal surgeon for further evaluation.
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