If you are one of those who sits on the toilet for long, reading newspapers, scrolling through your phone or catching up on your favourite podcast, think again. Sitting on the toilet for extended periods can lead to several health problems.
A 2020 survey by India’s Ministry of Health and Family Welfare reported that nearly 35% of Indian adults spend over 15 minutes on the toilet, and over 60% use their smartphones during bathroom visits, contributing to prolonged sitting. Prolonged sitting on the toilet can lead to digestive issues, nerve compression, and circulatory problems.
Toilet Training Time
While it’s common to associate toilet time with relaxation, prolonged sitting causes discomfort and puts unnecessary strain on various parts of body. According to Dr Rajiv Manek, a Consultant General Laparoscopic, Metabolic, and Bariatric Surgeon at Wockhardt Hospitals, Mumbai Road, the human body is not designed for extended sitting
“Sitting for long periods on the toilet can cause discomfort in the lower body, particularly around the rectum and pelvic floor. Over time, it can lead to a series of other health complications," Dr Manek says.
He adds that one of the primary issues with prolonged toilet sitting is the strain it places on the rectum and pelvic muscles. “The constant pressure on these areas can worsen constipation, exacerbate haemorrhoids, and increase the likelihood of rectal prolapse, which occurs when part of the rectum bulges outside of the body.”
Impact On Health
One of the most common health issues linked to prolonged toilet sitting is the development of haemorrhoids. Haemorrhoids are swollen blood vessels in the rectal area that can cause significant discomfort, itching, and even bleeding. When you sit on the toilet for too long, you increase the pressure on these veins, which can cause them to swell and become painful.
Dr. Dipak Ahire, a Consultant Gastro-enterologist, Hepatologist, and Endoscopist at Medicover Hospitals, Navi Mumbai, explains, “Sitting on the toilet for too long increases the pressure on the veins in the rectum, which can result in haemorrhoids. If this habit is repeated regularly, it can worsen existing haemorrhoids and lead to more serious complications like anal fissures and rectal prolapse.”
Moreover, prolonged sitting on the toilet can lead to pelvic floor dysfunction. The pelvic floor consists of muscles that support the bladder, bowel, and uterus, and these muscles are crucial for controlling bowel movements. Sitting for too long can weaken these muscles, leading to pelvic floor dysfunction, which can cause incontinence and difficulty controlling bowel movements. Dr. Ahire adds, “When you put too much pressure on the pelvic muscles by sitting on the toilet for extended periods, you can weaken them, leading to pelvic floor dysfunction. This condition is not only uncomfortable but can also affect your quality of life.”
Prolonged Sitting Woes
Spending excessive time on the toilet can also harm your digestive health. Prolonged sitting can affect your intestines and rectum, making it more difficult for your body to initiate normal bowel movements. Dr. Ahire explains, “Sitting for long periods on the toilet can put extreme pressure on the rectum and intestines. This pressure can affect normal bowel movement patterns and cause strain, which makes it harder to have a natural and easy bowel movement.”
While it may seem counterintuitive, this extended sitting can lead to constipation. When you stay on the toilet for too long, your body may start to associate sitting with the act of having a bowel movement, causing a delay in your urge to go. Over time, this can lead to constipation. Additionally, straining to force a bowel movement can worsen constipation and contribute to the development of conditions like haemorrhoids, anal fissures, and rectal prolapse. Dr. Manek advises, “Avoid putting unnecessary pressure on your body. Listening to your body’s cues and ensuring you don’t force bowel movements can help prevent constipation and other digestive health problems.”
Another consequence of spending too much time on the toilet is nerve compression. When you sit for long periods, especially in a slouched or awkward position, you put extra pressure on the nerves in your lower body. This can cause numbness, tingling, and discomfort. Dr. Manek explains, “Sitting for extended periods
on the toilet can negatively affect blood circulation and nerve function in the lower body. It can cause a tingling sensation, numbness, and even pain in the legs due to restricted blood flow.”
The posture you adopt while sitting can also exacerbate these issues. Slouching or leaning forward puts additional strain on your lower back and hips, which can contribute to nerve compression and further discomfort. Nerve compression may seem like a minor issue, but over time, it can lead to chronic pain and mobility issues, particularly in the legs and lower back. Dr. Ahire emphasizes, “The longer you sit, the more likely it is that you will experience restricted blood flow, causing numbness and discomfort. It’s essential to avoid lingering on the toilet to maintain proper blood circulation and prevent nerve compression.”
Ideal Bathroom Routine
So, how long is too long when it comes to sitting on the toilet? Health experts agree that you should aim to spend no more than 7 to 10 minutes on the toilet. Dr. Manek recommends keeping bathroom breaks brief to avoid straining your body. “Sitting for more than 10 minutes at a time puts unnecessary pressure on your body. It’s important to listen to your body’s signals and get up once you’re done,” he advises.
Dr. Ahire also suggests limiting your time in the bathroom, especially if you tend to use your phone during bathroom visits. “Refrain from bringing your smartphone to the toilet,” says Dr. Ahire. “It can make you spend more time than necessary. A good rule of thumb is to avoid spending more than 5 to 10 minutes on the toilet. And if you experience discomfort or difficulty during bowel movements, don’t hesitate to consult a doctor.”
By being mindful of how long you spend on the toilet and adopting healthier bathroom habits, you can prevent these risks and improve your overall well-being. By making small changes to your bathroom routine, you can keep your digestive system, circulation, and nerves in optimal health.
Toilet Trouble
35% of Indian adults spend over 15 minutes on the toilet 60% use their smartphones during bathroom visits
Prolonged sitting on the toilet can lead to nerve compression and poor circulation, particularly in the lower body (Indian Journal of Pain)
