Your daily bathroom habits have a direct impact on hemorrhoid development. The way you sit, how long you spend on the toilet, and your post-bowel movement hygiene practices can either protect you from hemorrhoids or increase your risk. Making simple adjustments to your bathroom routine is one of the most effective ways to prevent hemorrhoid flare-ups.

This guide covers the key bathroom habits that influence hemorrhoid health, with practical tips you can implement immediately.

Don't Delay the Urge

One of the most important habits for hemorrhoid prevention is responding promptly to the urge to have a bowel movement. When you delay:

• Stool remains in the colon longer, allowing more water to be absorbed
• The stool becomes harder and more difficult to pass
• You're more likely to strain during the eventual bowel movement
• Straining increases pressure on rectal veins, promoting hemorrhoid formation

Limit Time on the Toilet

Extended time sitting on the toilet is a major risk factor for hemorrhoids. When you sit on the toilet:

• The toilet seat puts pressure on the rectal veins
• The unsupported position allows hemorrhoidal tissue to engorge with blood
• You may unconsciously strain even when not actively trying to pass stool

How Long Is Too Long?

Aim to complete your bowel movement within 3-5 minutes. If nothing happens within 10 minutes, get up and try again later. Activities that extend toilet time should be avoided:

• Reading books or magazines
• Scrolling through your phone
• Playing games
• Waiting for "just a little more"

Adopt the Proper Position

The standard sitting position on a modern toilet isn't ideal for bowel movements. The sitting angle creates a bend in the rectum that can make passing stool more difficult.

The Squatting Advantage

A squatting position straightens the anorectal angle, making bowel movements easier and reducing the need to strain. While you probably can't squat on your toilet, you can approximate this position.

Using a Toilet Stool

A toilet footstool (often called a "Squatty Potty" after the popular brand) elevates your feet while you sit, bringing your knees above your hips and mimicking a squatting position. Benefits include:

• Straightens the rectum for easier passage
• Reduces straining
• May result in more complete evacuation
• Shortens time needed for bowel movements

If you don't have a toilet stool, you can improvise with a sturdy box, stack of books, or step stool about 15-20 centimetres high.

Never Strain

Straining during bowel movements is the number one cause of hemorrhoids. When you strain, you dramatically increase pressure in the rectal veins, causing them to swell.

Why We Strain

Common reasons for straining include:

• Hard stools due to low fibre intake or dehydration
• Trying to rush bowel movements
• Feeling incomplete evacuation
• Habit from years of poor bathroom practices

How to Avoid Straining

• Eat enough fibre: 25-30 grams daily keeps stools soft
• Stay hydrated: Drink plenty of water throughout the day
• Be patient: Allow time for natural muscle contractions to work
• Breathe normally: Don't hold your breath and bear down
• Use proper positioning: A toilet stool reduces the need to strain

If a bowel movement doesn't happen easily within a few minutes, get up and try later rather than forcing it.

Gentle Cleaning After Bowel Movements

How you clean after a bowel movement matters for hemorrhoid health. Rough or inadequate cleaning can irritate hemorrhoid tissue and worsen symptoms.

Avoid Rough Wiping

Aggressive wiping with dry toilet paper can irritate the anal area. Instead:

• Use soft, unscented toilet paper
• Gently pat rather than rubbing
• Use moistened, unscented wipes for a gentler clean
• Avoid excessive wiping; know when you're clean

Consider a Bidet

Bidets provide a gentle water spray for cleaning, eliminating the friction of wiping altogether. Options include:

• Bidet attachments: Install under your existing toilet seat
• Bidet seats: Replace your toilet seat with a bidet-equipped version
• Handheld bidet sprayers: Attach to your toilet's water supply
• Portable bidets: Squeeze bottles for use anywhere

After using a bidet, gently pat dry with soft toilet paper or a designated towel.

Establish Regular Habits

Creating regularity in your bathroom routine helps prevent constipation and reduces hemorrhoid risk:

Same Time Each Day

Try to have bowel movements at the same time daily. Many people find mornings work best, especially:

• After waking up, when the colon is naturally more active
• About 30 minutes after breakfast, when eating triggers the gastrocolic reflex

Don't Skip the Urge

If you regularly ignore the urge to go, you can train your body to suppress the signals. Over time, this leads to less frequent, more difficult bowel movements.

Public Bathroom Tips

Don't let being away from home derail your good habits:

• Don't wait to get home if you feel the urge
• Carry moistened wipes for gentler cleaning
• Use a paper toilet seat cover or create one from toilet paper for comfort
• If seats are cold or uncomfortable, place toilet paper on the seat first

Creating Your Hemorrhoid-Prevention Routine

Implement these habits together for the best results:

1. Respond to urges promptly
2. Position yourself properly with elevated feet
3. Allow bowel movements to happen naturally without straining
4. Limit time on the toilet to under 10 minutes
5. Clean gently with moistened wipes or a bidet
6. Pat dry thoroughly but gently

These simple changes can significantly reduce your risk of developing hemorrhoids or prevent existing ones from worsening. For treatment options when prevention isn't enough, explore our product comparison guide.