When was the last time you found yourself scrolling on your phone while sitting on the toilet? If you’re not guilty of it yourself, you probably know someone who is. It’s one of those habits we all know is wrong but can’t quite seem to beat – like squeezing your spots or peeing in the shower.

Screen time ramifications aside, however, some experts claim that getting stuck on your phone while you’re sitting on the toilet could spell bad news for your health. 

In fact, they say that sitting on the toilet for an extended period for any reason – whether that’s because you’re scrolling on TikTok, savouring a quiet five minutes away from the chaos of the office or struggling to wee or poo – can lead to some uncomfortable symptoms in the long-run.

But is sitting on the toilet for too long really a bad thing? What impact can sitting on the toilet for too long have? And what’s the best way to use the toilet with our health in mind? Clare Bourne, a pelvic health physiotherapist and author of Strong Foundations, explains all.  

Numerous experts have claimed that sitting on the toilet for too long can spell bad news for your health, particularly when it comes to your risk of developing piles.

Also known as haemorrhoids, they occur when veins in your lower rectum become swollen – leading to symptoms including itching, pain and discomfort. While haemorrhoids are commonly caused by straining too hard when you’re on the toilet or being constipated, they can also be caused by sitting down for too long, especially on the toilet. This is because sitting in this way can cause blood to pool around the area and lead to the veins bulging.

Spending ages on the loo can also worsen pre-existing conditions. “Sitting for too long on the toilet might create more symptoms for some people – especially those that have pelvic organ prolapse,” Bourne says. “That’s why sitting on the toilet should be for the time needed to pass urine or do a poo, rather than for any prolonged time.” 

Even if you’re not on your phone, you shouldn’t be spending too long on the toilet. If you feel like you need to go but are unable to, that could be a sign that something is wrong.

“If you are needing to regularly sit on the toilet for over 10-15 minutes – either because you’re struggling to pass faeces or needing to strain – this could be a sign of constipation,” Bourne explains. “Struggling to initiate the flow of urine could also indicate some trouble with the muscles of and around your bladder.”

If you’re worried about how long you’re spending on the toilet, Bourne recommends focusing more on your experience as opposed to the specific duration; do you get the urge to go? Does it feel hard to pass? Do you feel the need to strain?

“Ideally we should get the urge to go to the toilet, get to the bathroom without needing to rush and then pass urine or faeces without strain or struggle,” Bourne says. “Some days it might take a bit longer than others – especially to do a poo – but if you notice you need to sit for over 15 minutes regularly without going or it feels difficult, then it is a good idea to see your GP or a pelvic health physiotherapist who can support you.”  

In the meantime, however, it’s important not to try and rush things if you are struggling. Straining might seem like your best bet when you’re short on time, but it can be a direct cause of issues such as haemorrhoids. Focusing on how you’re going to the toilet, and ensuring you feel relaxed as you do so, will be more helpful.

“I would say overall the most important thing is how we pass wee or poo on the toilet, rather than how long it takes,” Bourne adds. “It is better to sit for a bit longer and give yourself the time needed for your body to wee or poo rather than rushing or straining.”

She continues: “To support your pelvic floor health while on the toilet, make sure you’re sitting comfortably with your feet fully on the floor or placed on a stool and find a position that you feel relaxed in. It can help to lean forwards with your forearms on your legs, and make sure to relax your stomach muscles and breathe normally.” 

Images: Getty