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.

FAQ: Toilet Habits and Hemorrhoid Risk

Can sitting too long on the toilet cause hemorrhoids?

Yes. Spending too much time sitting on the toilet increases pressure on the veins in the rectal and anal area. Over time, that added pressure can contribute to swollen veins and hemorrhoids.

Does using your phone on the toilet cause hemorrhoids?

The phone itself isn’t the problem. The issue is that scrolling can keep you sitting much longer than necessary. In the study discussed here, people who used smartphones on the toilet had a 46% higher risk of hemorrhoids and were much more likely to spend more than five minutes sitting there.

How long should you sit on the toilet?

Ideally, bathroom visits should last only a few minutes. If a bowel movement isn’t happening, it may be better to get up and try again later rather than continuing to sit and strain.

Why does sitting on the toilet put pressure on hemorrhoids?

The toilet position leaves the rectal area unsupported while gravity increases pressure in the veins there. Remaining seated for an extended period can allow blood to pool, causing those veins to swell and stretch.

Can constipation increase the risk of hemorrhoids?

Yes. Constipation can lead to straining and longer bathroom visits, both of which increase pressure on the rectal veins. Supporting regular, comfortable bowel movements can help reduce those unnecessary stresses.

Does fiber help prevent hemorrhoids?

Getting enough fiber helps keep stools softer and easier to pass, which may reduce straining and time spent on the toilet. Fiber-rich foods, adequate fluids and regular movement are all useful for supporting bowel regularity.

What can help with occasional constipation naturally?

Hydration, fiber and physical activity are a good foundation. Certain ingredients may also support regularity in different ways, including magnesium, aloe, inulin and other ingredients that support bowel motility and digestive function.

When should you see a doctor about hemorrhoid symptoms?

Occasional mild hemorrhoid symptoms may improve with changes in bowel habits, but rectal bleeding, persistent pain or symptoms that don’t improve should be evaluated by a healthcare professional. Rectal bleeding should not automatically be assumed to be caused by hemorrhoids.

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