Phone use on the toilet is linked to more hemorrhoids: why that 46% bump matters

We’ve turned the bathroom into a mini media lounge. Texts, podcasts, quick videos—many of us scroll to pass a few minutes of “quiet time.” A new study suggests that habit isn’t so harmless. People who used smartphones on the toilet were significantly more likely—by about 46%—to report hemorrhoids compared with those who didn’t take a phone into the bathroom.

The simplest explanation isn’t the phone itself. It’s time. Devices keep us seated longer and more distracted, which can translate into more pressure and more straining. Below, we unpack what the research says, what it doesn’t, and how to protect your backside without giving up modern life.

Background

Hemorrhoids are swollen vascular cushions in and around the anal canal. Everyone has these cushions; they help maintain continence. Problems arise when they become enlarged or inflamed. Symptoms can include bright red bleeding with bowel movements, itching, swelling or lumps, pain (especially with external thrombosis), and a feeling of incomplete evacuation.

Common risk factors include:

• Constipation and hard stools
• Straining during bowel movements
• Prolonged sitting on the toilet
• Low dietary fiber and inadequate hydration
• Pregnancy and postpartum changes
• Chronic cough or heavy lifting (which raise intra‑abdominal pressure)
• Obesity and sedentary behavior

Why do time and posture matter? Sitting on a toilet seat places the pelvic floor and anal cushions under sustained gravitational and mechanical load. The longer you sit—especially if you’re gently bearing down as you read or scroll—the more pressure and venous pooling occur in the hemorrhoidal plexus. Over time, that can worsen symptoms or tip a vulnerable person into a symptomatic flare.

What happened

A newly reported study summarized by ScienceDaily found that people who use smartphones in the bathroom had a substantially greater chance of hemorrhoids than those who don’t—about a 46% increase. The researchers also reported that phone users tend to spend more time on the toilet, likely because notifications, social feeds, and videos prolong each visit.

It’s important to interpret those findings carefully:

• The association likely reflects behavior (time spent, straining) rather than some unique property of phones. A paperback, a crossword, or a game console can do the same thing if it keeps you seated.
• Longer toilet sessions create more sustained pressure on anal tissues. Many people also bear down intermittently while seated, even if they don’t feel like they’re straining.
• Observational research can’t prove causation. People who bring a phone might already differ in lifestyle, diet, stress, or bowel habits. Good studies try to adjust for confounders (like constipation severity, fiber intake, or sedentary time), but residual differences often remain.
• Self‑reporting can misestimate both hemorrhoid symptoms and minutes spent in the bathroom.

That said, the finding is biologically plausible and lines up with longstanding clinical advice: minimize time on the toilet and avoid straining. The phone is simply a very effective time‑expander.

How time and posture affect pressure

• Time seated: Venous blood can pool in the hemorrhoidal cushions when seated, especially if posture lets the anal canal open slightly. The longer the sit, the more engorgement.
• Straining and Valsalva: Bearing down spikes intra‑abdominal pressure, compressing rectal veins and further congesting hemorrhoidal tissue.
• Posture and the anorectal angle: Squatting or using a small footstool can straighten the anorectal angle, reducing the force needed to pass stool and shortening the effort window.

Not just phones: reading, gaming, and doomscrolling

The content doesn’t matter; the clock does. Any activity that stretches a two‑minute void into a 12‑minute lounge session will raise risk. That includes:

• Reading books or magazines
• Word games, news feeds, and social media
• Long voice calls
• Meditation or breathwork sessions started on the throne

Even well‑intentioned habits—like trying to relax to stimulate a bowel movement—can backfire if they keep you seated without a genuine urge.

Key takeaways

• A new study links bathroom smartphone use with roughly a 46% higher likelihood of hemorrhoids.
• The most likely pathway is simple: phones keep people on the toilet much longer, increasing pressure and straining.
• It’s not about electromagnetic fields or blue light; it’s about minutes and mechanics.
• Practical steps—more fiber and water, responding to natural urge, limiting toilet time, footstools, and screen‑free bathrooms—can meaningfully reduce risk.
• Observational data can’t prove cause, but the advice aligns with long‑standing gastrointestinal guidance.

What to watch next

• Better measurement: Future studies may use app‑based timers or smart bathroom sensors to objectively quantify toilet time and straining, rather than relying on memory.
• Controlled trials: Randomized trials that assign participants to screen‑free bathroom rules—or use app locks during likely bathroom windows—could test whether shortening sits reduces symptoms.
• Digital nudges: Smartphone features could detect bathroom sessions (via motion or proximity) and temporarily lock distracting apps, similar to driving modes.
• Design tweaks: Public health campaigns and clinic counseling might start emphasizing “finish and flush” habits. Expect more messaging about the five‑minute rule, proper posture, and fiber first.
• Pelvic floor care: Greater attention to pelvic floor dysfunction and biofeedback therapy may help people who strain because of coordination problems rather than stool hardness alone.

Practical guidance: how to protect yourself

Small changes tend to deliver big benefits over weeks, not days.

• Make the bathroom a no‑scroll zone

  • Leave the phone outside or use a focus mode during bathroom breaks.
  • If you must bring it, set a two‑ to five‑minute timer.

• Go when your body says “now,” not “someday”

  • The natural urge is your best ally. Delaying can lead to harder, drier stools.

• Keep toilet time short

  • Aim to finish within about five minutes. If nothing happens, get up and try again later.

• Reduce straining

  • Use a footstool to raise your knees above your hips and lean forward slightly with a straight back.
  • Breathe out gently; avoid holding your breath and bearing down hard.

• Soften the stool

  • Fiber: Most adults benefit from 20–35 grams of fiber daily from foods (beans, lentils, fruits, vegetables, whole grains) or supplements (psyllium, methylcellulose). Increase gradually to limit gas.
  • Fluids: Hydration helps fiber work. Sip water consistently through the day.
  • Movement: Regular activity stimulates bowel motility.

• Soothe symptoms early

  • Warm sitz baths, gentle cleansing (unscented wipes or a bidet), and over‑the‑counter topical treatments can ease flares. Seek medical care for persistent pain, heavy bleeding, or new symptoms.

• Don’t ignore red flags

  • Rectal bleeding isn’t always hemorrhoids. If you’re over 45, have anemia, weight loss, a change in bowel habits, a family history of colorectal cancer, or bleeding that doesn’t resolve, talk to a clinician.

FAQ

Is the phone the problem—or the time spent on the toilet?

It’s the time and the straining. Smartphones are powerful distractors that keep you seated longer. Books and puzzles can have the same effect if they stretch your session.

How long is “too long” to sit on the toilet?

Many gastroenterologists suggest aiming for no more than about five minutes per attempt. If nothing is moving by then, get up and try later when the urge returns.

Does squatting really help?

Squatting straightens the anorectal angle and can reduce the force needed to evacuate. A simple footstool that lifts your knees above your hips mimics this and can be helpful.

I don’t strain, but I sit and scroll for 15 minutes. Is that still risky?

Yes. Even without obvious straining, prolonged sitting increases pressure on anal tissues. Shortening the session reduces that exposure.

Is reading a book any better than using a phone in the bathroom?

Not meaningfully. Any engrossing activity that prolongs time on the toilet carries similar risks.

Can diet changes make more difference than ditching the phone?

They work together. Adequate fiber, hydration, and movement reduce constipation and the need to strain. Limiting toilet time prevents pressure from accumulating. Most people benefit from both.

Do bidets help with hemorrhoids?

They don’t treat hemorrhoids directly, but gentle washing can reduce irritation and itching compared with aggressive wiping—especially during flares.

What about pregnancy?

Pregnancy and the postpartum period increase hemorrhoid risk due to hormonal changes, pressure from the uterus, and delivery forces. The same principles—soft stools, minimal straining, short toilet time—are especially important.

Can teenagers get hemorrhoids from phone use on the toilet?

Hemorrhoids are less common in younger people, but the mechanics are the same. Good habits—responding to urge, short sessions, and adequate fiber—are beneficial at any age.

Should I try a laxative or stool softener?

Short‑term use of osmotic laxatives (like polyethylene glycol) or stool softeners can help during a flare or while you ramp up fiber. If you need them regularly, consult a clinician to address the underlying cause.

Source & original reading

Original study summary via ScienceDaily: https://www.sciencedaily.com/releases/2026/03/260306224216.htm