Taking extended bathroom breaks to scroll through your phone may seem harmless, but health experts warn that toilet sessions exceeding 10 minutes can have negative health effects.
Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center, warns that prolonged toilet use can weaken pelvic muscles and increase the likelihood of haemorrhoids. “When patients come in with complaints, one of the key factors we examine is how much time they spend on the toilet,” Dr. Xue said.
Why Shorter Toilet Sessions Matter
Dr. Farah Monzur, assistant professor of medicine at Stony Brook Medicine, recommends limiting bathroom time to five to 10 minutes. She explains that sitting too long on the toilet affects blood circulation because gravity pulls blood downward, increasing pressure in the rectal area. This pressure can lead to swelling, straining, and haemorrhoids.
Unlike sitting on a chair, the design of a toilet seat compresses the buttocks and positions the rectum lower, worsening gravity’s impact. “It becomes a one-way valve where blood enters but struggles to flow back out,” Dr. Xue said, noting that this increases the risk of swollen blood vessels and rectal problems.
Muscle Strain and Associated Risks
Prolonged sitting on the toilet can also strain pelvic floor muscles, which play a key role in bowel movements. Over time, this strain may weaken anal muscles, increase the risk of rectal prolapse (when part of the intestine slips out of the anus), and cause more difficulty with defecation.
Distractions such as phones or books exacerbate the issue by making it easy to lose track of time. “We’re seeing more people spend excessive time on the toilet, which is unhealthy for the anorectal organs and pelvic floor,” Dr. Xue said.
Strategies for Reducing Toilet Time
Dr. Lance Uradomo, a gastroenterologist at City of Hope Orange County, advises removing distractions like phones and reading materials from the bathroom. “Don’t go in with the mindset that you’ll be there for a while. Make sitting on the toilet as uninteresting as possible,” Dr. Monzur added.
If you struggle with bowel movements, consider walking around after a few minutes to stimulate gut activity. Staying hydrated and consuming fiber-rich foods like oats and beans can also support regular bowel movements. The National Academy of Medicine suggests drinking 2.7 to 3.7 liters of water daily, while the U.S. Department of Agriculture recommends 14 grams of fiber per 1,000 calories consumed.
When to See a Doctor
If you consistently spend long periods in the bathroom, it might indicate an underlying health issue, such as Crohn’s disease, irritable bowel syndrome, or even colorectal cancer.
Dr. Uradomo explained that chronic constipation or extended toilet sessions could signal a colon growth obstructing stool passage. This aligns with data from the American Cancer Society, which has documented a rise in colorectal cancer cases among younger adults since the mid-1990s.
“Patients often come in for haemorrhoids or constipation, only to be diagnosed with rectal cancer,” Dr. Uradomo shared.
If constipation or prolonged sitting persists for more than three weeks, Dr. Monzur recommends consulting a doctor. Depending on your symptoms, you may be referred to a gastroenterologist or colorectal surgeon for further evaluation.