Let’s face it—many of us have brought our phones to the bathroom. What starts as a three-minute visit can quickly stretch into 15 minutes of scrolling. Although it seems like a harmless habit, experts warn that extended toilet time can pose significant health risks. Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Centre in Dallas, emphasises that prolonged sitting on the toilet can contribute to conditions like haemorrhoids and weakened pelvic muscles.
“When patients come in with these kinds of complaints, we have to dig into their toilet habits, including how much time they spend sitting there,” Dr. Xue notes.
Here’s what’s happening to your body when you stay on the toilet too long.
How Long Is Too Long on the Toilet?
Experts recommend spending no more than five to 10 minutes on the toilet. According to Dr. Farah Monzur, assistant professor of medicine and director of the Inflammatory Bowel Disease Centre at Stony Brook Medicine, exceeding this range can strain the body’s blood circulation, partly due to gravity and the unique shape of the toilet seat.
The Role of Gravity
Sitting for extended periods causes gravity to pull more heavily on your lower body, affecting blood flow, explains Dr. Xue. On a standard toilet seat, the open, oval shape compresses the buttocks, keeping the rectum at a lower position than it would be on a regular chair. This positioning, combined with gravitational force, creates more pressure in the blood vessels around the rectum and anus.
“It becomes a one-way valve where blood flows in but struggles to flow out,” says Dr. Xue. This leads to pooling of blood, which can enlarge the veins and increase the risk of haemorrhoids.
The Impact of Straining and Distractions
Extended toilet sessions can lead to unconscious straining, especially when we’re distracted by our phones. This strain, Dr. Monzur explains, further intensifies the pressure on blood vessels and can even weaken the anal muscles, which support healthy bowel movements.
Dr. Xue also notes that medical professionals are seeing more people experiencing problems related to time spent sitting on the toilet. “The anorectal and pelvic floor regions are just not built for extended sitting,” he warns.
Additional Risks: Rectal Prolapse
In addition to haemorrhoids, prolonged toilet sitting can lead to rectal prolapse, a condition where part of the large intestine slips down and bulges out through the anus. The pelvic floor muscles, which work with the rest of the body to ensure smooth bowel movements, can become overstressed from the gravitational pressure and extended sitting, increasing the risk of prolapse and other complications.
Tips to Limit Your Bathroom Time
To avoid the risks of prolonged toilet sitting, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County, advises keeping distractions like phones, books, and magazines out of the bathroom. “You don’t want to approach it as a time for lingering,” he says.
Dr. Monzur suggests making the bathroom as “uninteresting as possible.” If you’re having trouble relieving yourself, set a ten-minute limit. If nothing happens, try walking around briefly, as movement can stimulate your gut muscles and help trigger a bowel movement. Staying hydrated and eating high-fibre foods can also promote regularity, reducing the need to strain.
Key Recommendations
According to the National Academy of Medicine, adults should aim to drink 2.7 to 3.7 litres of water daily. The U.S. Department of Agriculture also suggests consuming 14 grams of fibre per 1,000 calories. Dr. Xue points out that water and fibre work together to soften stools, making them easier to pass.
Extended Bathroom Time and Potential Cancer Risks
In some cases, spending unusually long periods on the toilet may indicate underlying health problems. Persistent constipation or difficulty passing stool could signal gastrointestinal conditions, such as irritable bowel syndrome (IBS) or Crohn’s disease. Dr. Uradomo notes that more time on the toilet can also be a red flag for colorectal cancer, as a large tumour can obstruct stool flow, leading to constipation and possibly rectal bleeding.
The American Cancer Society has reported increasing colorectal cancer rates among people under 55 since the mid-1990s, with an estimated 106,590 new cases of colon cancer and 46,220 cases of rectal cancer expected this year. Dr. Uradomo shares that he’s seen younger patients who initially sought help for haemorrhoids or constipation, only to later be diagnosed with rectal cancer.
When to Seek Medical Advice
If you’ve experienced constipation or extended bathroom times for more than three weeks, Dr. Monzur advises consulting a healthcare provider. Your primary care doctor can refer you to a gastroenterologist or colorectal surgeon for further evaluation if necessary.
Spending too much time on the toilet might feel like a small indulgence, but it can have big consequences for your health. By keeping bathroom breaks short, staying hydrated, and eating a fibre-rich diet, you can help safeguard your digestive health.
