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When’s the last time you went somewhere without your cell phone?

In a world where we rely on cell phones for almost everything, it’s easy to feel like they’re glued to our hands. We bring our phones with us to get the mail, walk the dog, and even use the bathroom.

You probably don’t think much about bringing your phone with you to the toilet. You might even use it to pass the time in the restroom. But is it safe to use your phone on the toilet?

Phones can carry hundreds of germs, and so do bathrooms. Mixing these two germ-infested surfaces can put your health at risk.

Here are some phone and bathroom hygiene tips to help save you from uncomfortable health issues.

How Do Phones Spread Germs in Bathrooms?

Each time you use the toilet, you expose yourself to bathroom germs. Bacteria in bathrooms can carry e. coli, salmonella, the common cold, and norovirus.

Public restrooms aren’t the only ones that cause problems. There are plenty of germs living in your bathrooms at home, too.

Usually, you wash your hands before bathroom germs have the chance to cause damage. But when you have your phone with you in the bathroom, you might wipe, flush, grab your phone, and then head to the sink. That extra step can spread germs to your phone before you get a chance to wash your hands.

To avoid spreading germs, try to keep your phone away from the bathroom. Aside from carrying bacteria, your phone is distracting. When scrolling, you might not realize how much time has passed.

Screen addiction is a tough habit to crack. By design, our phones keep us scrolling. When you’re used to always having a screen in front of you, it’s hard to turn away for even a moment.

But spending too much time on the toilet — phone in hand or not — can be dangerous for your health.

How Long Is Too Long on the Toilet?

Sometimes, you need to spend a little extra time in the bathroom. But you shouldn’t spend that extra time using your phone.

If you find yourself invested in a news article or social media thread on your phone, you may spend more time in the bathroom than you need to. All of a sudden, your phone turns toilet time into scrolling time. If you spend too long on your phone and the toilet, you can put yourself at risk for pelvic floor issues.

When you sit on the toilet for a long time, you put pressure on your pelvic muscles. The rounded toilet seat means you sit lower than you would on a chair or the couch. Sitting lower can also strain your lower body.

Any added pressure on your pelvic area risks weakening your pelvic floor. A weak pelvic floor can bring other health issues, including incontinence and pain.

Does toilet scrolling cause hemorrhoids?

Straining your pelvic floor also puts you at risk for hemorrhoids. These clusters of veins can form inside and outside of your rectum. If you stay on the toilet for too long, you’re more likely to get hemorrhoids.

If you use your phone in the bathroom, you probably lean forward and look down while you sit on the toilet. This puts more pressure on your pelvic region. That pressure is the primary cause of hemorrhoids.

If you often stay on the toilet for a long time, check for symptoms of hemorrhoids, including:

• Blood when you wipe.
• Burning and irritation.
• Itchy rectal area.
• Pain, especially when you sit.
• Redness and swelling.

There are ways to practice hemorrhoid prevention. You can take warm baths, eat more fiber, and avoid strain in the bathroom, such as by not using your phone.

How to Practice Good Hygiene in the Bathroom

Limiting time on your phone can be difficult, especially when you’re used to carrying it with you wherever you go. But keeping it out of the bathroom can save you from uncomfortable health issues.

To avoid developing health complications like hemorrhoids, try the following tips to reduce bathroom phone use:

• Keep your phone out of the bathroom — When possible, try not to bring your phone with you to the restroom. This is the best way to prevent the spread of germs and avoid distractions that could keep you in the bathroom for too long.
• Make sure your phone is out of reach — If you must take your phone to the bathroom, put it in a spot that you can’t reach from the toilet. You might tuck it away in your purse or set it on the bathroom counter. Try not to use it until after you wash your hands.
• Stop using your phone before you go to the bathroom — When you can, try to avoid using the bathroom while you’re in the middle of tasks on your phone. Wait until you finish sending a text or scrolling social media to head to the restroom. If you can wrap up a task before you go to the bathroom, you might not feel the urge to reach for your phone on the toilet.

Sometimes, even if it’s an accident, you end up in the bathroom with your phone. If you take your phone with you to the bathroom, try to follow these steps:

• Disinfect your phone — Your phone is full of germs, especially if you take it to the bathroom. Use a soft cloth with warm water and dish soap to wipe your phone clean at least once a day. Remove your phone case and turn off your phone before you disinfect it.
• Improve your posture — You’re more likely to get hemorrhoids if you lean forward while you use the toilet. Try to sit up straight and keep your eyes forward to avoid slouching.
• Limit your time in the bathroom — The best way to prevent health issues from the bathroom is to keep your bathroom time to 5 to 10 minutes or less. Any more time sitting on the toilet can strain your pelvic area.
• Turn off notifications — It’s easy to get distracted by a social media alert or app advertisement. Silencing your notifications while you use the restroom helps avoid unnecessary phone usage.
• Wash your hands — This is the best way to avoid spreading germs. Wash your hands for at least 20 seconds each time you use the bathroom.

Any kind of prolonged sitting can be dangerous for your health. But sitting too long on the toilet brings its own set of issues. Next time you feel the urge to bring your phone with you into the bathroom, unplug instead.