Sometimes it’s not the big health decisions that cause problems.

It’s the small, everyday habits we barely notice…

Like sitting down “just for a minute,” pulling out your phone — and suddenly realizing 10 minutes have passed.

It feels harmless. Even relaxing.

But over time, these tiny habits can quietly work against your body.

And now, researchers say one of the most common bathroom routines today could be increasing your risk of a painful — and surprisingly common — condition.

A modern habit with uncomfortable consequences

Hemorrhoids — sometimes called piles — are swollen veins in the rectal or anal area.

They can lead to pain, itching, bleeding, and discomfort that’s hard to ignore.

Doctors have long known that straining during bowel movements can trigger them.

But there’s another factor many people overlook:

How long you sit on the toilet.

The longer you stay seated, the more pressure builds in the veins of your lower rectum.

And thanks to smartphones, people are sitting longer than ever.

What the research reveals about “toilet scrolling”

A study published in PLOS ONE examined bathroom habits in 125 adults undergoing colonoscopy screening.

What they found was eye-opening:

About two-thirds of participants used their phones on the toilet. Those who did had a 46% higher risk of hemorrhoids. Thirty-seven percent of phone users stayed longer than 5 minutes, compared to just 7.1% of non-phone users.

In other words…

It wasn’t just the phone — it was the extra time spent sitting.

Interestingly, straining didn’t explain the difference.

Prolonged sitting itself appeared to be the key factor.

Researchers and gastroenterology experts now suggest keeping bathroom visits brief — and leaving your phone outside.

Why sitting too long can cause problems

When you sit on the toilet for extended periods, gravity increases pressure in the rectal veins. Blood begins to pool in the area, and the veins can swell and stretch.

Over time, this added pressure can contribute to the development of hemorrhoids, even if you’re otherwise healthy.

It’s a slow build, and one most people don’t notice until symptoms appear.

How to break the habit (without overthinking it)

The good news is that this is one risk factor you can change immediately.

A few simple shifts can make a real difference.

Leave your phone outside. Removing the distraction helps you finish and move on.

Keep bathroom time short. Aim for just a few minutes, not a scrolling session.

Support regular digestion by staying hydrated, eating enough fiber, and keeping your body moving.

If you find yourself sitting longer because things aren’t “moving,” your digestive system may need a little extra support.

Natural ways to support regularity

For occasional constipation or sluggish digestion, certain natural ingredients may help encourage more comfortable, regular bowel movements.

Aloe can help stimulate bowel activity. Inulin feeds beneficial gut bacteria. Magnesium draws water into stool for easier passage. Cascara sagrada supports bowel motility. Potassium helps regulate muscle contractions in the digestive tract.

Supporting your gut can make those quick, efficient bathroom visits much easier.

The Bottom Line

Scrolling on your phone in the bathroom might feel like harmless downtime.

But the research suggests otherwise.

It’s not what you’re doing — it’s how long you’re sitting.

And that extra time can quietly put pressure on your body in ways you don’t feel until you do.

Sometimes, protecting your health isn’t about adding more habits.

It’s about letting go of the small ones that don’t serve you.

Frequently asked questions

Can sitting too long on the toilet cause hemorrhoids?
Yes. Sitting for extended periods increases pressure in the rectal veins, which can lead to swelling and, over time, hemorrhoids.

Is it bad to use your phone on the toilet?
It’s not the phone itself—it’s how long it keeps you sitting there. Scrolling often turns a quick visit into several minutes, which may increase your risk.

How long should you sit on the toilet?
Most experts recommend just a few minutes. If nothing happens, it’s better to get up and try again later.

What’s the main cause of hemorrhoids?
Common causes include straining, constipation, prolonged sitting, and increased pressure in the lower rectum.

Sources:

Smartphone use on the toilet and the risk of hemorrhoids — PLOS One

Study finds phone use on the toilet may cause painful medical condition — ScienceDaily