Stop straining: How fiber, sitz baths, and ditching your phone on the toilet can heal hemorrhoids
By isabelle // 2026-01-27
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  • Hemorrhoids affect millions and are often manageable with home care.
  • A key modern risk is using your phone on the toilet, which increases sitting time.
  • Home treatment centers on a high-fiber diet and plenty of water.
  • Soothing methods include warm sitz baths and over-the-counter creams.
  • See a doctor if symptoms persist or for any rectal bleeding.
If you are one of the millions of Americans feeling an uncomfortable itch, pain, or noticing a little blood in the toilet, you are far from alone. Hemorrhoids, those swollen veins in the anus or rectum, affect an estimated 1 in 20 Americans and roughly half of all adults by age 50. The condition is a common plague of modern, sedentary life, but the good news is that most cases are minor and can be effectively managed right at home with simple, natural strategies. Even better news? The most aggravating modern bathroom habit is now scientifically linked to making the problem worse, which means you have the power to control it. For too long, hemorrhoids have been a silent, embarrassing struggle. But as Harvard Medical School's Dr. Howard LeWine notes, "Hemorrhoids can be troublesome and embarrassing, but they often shrink on their own with simple self-help care and over-the-counter remedies." The path to relief does not have to be complex or require immediate medical intervention. It begins with understanding what you are dealing with and then taking proactive, gentle steps to soothe your body.

The modern culprit: Your phone

Emerging research adds a new dimension to traditional advice. A recent study found that people who use their phone while sitting on the toilet are 46% more likely to develop hemorrhoids. The reason is straightforward: scrolling leads to longer sitting times. "Blood tends to pool, and that swelling makes hemorrhoids more likely," explains Dr. Michael J. Allen, a family medicine physician. He compares it to kinking a garden hose, where backpressure builds up. The solution is simple: leave the phone outside the bathroom and limit your toilet time to reduce pressure on those delicate veins.

Foundations of home care

The cornerstone of home treatment is a multi-pronged approach focused on reducing strain and inflammation. Start with dietary adjustments. "A high fiber diet softens stool and makes it easier to pass, reducing straining," says Dr. Allen, who recommends aiming for 25 to 30 grams daily from fruits, vegetables, beans, and whole grains. Fiber supplements like psyllium husk can help. It is crucial to pair this with ample water intake, as hydration helps fiber work effectively. Soaking in a warm bath, often called a sitz bath, for 10 to 15 minutes several times a day can soothe irritation and reduce inflammation. For immediate swelling and discomfort, apply an ice pack wrapped in a cloth for short intervals. Over-the-counter topical ointments containing witch hazel, lidocaine, or hydrocortisone can provide temporary relief, though hydrocortisone should be used sparingly.

Smart daily habits

Your daily routines play a massive role. Wear loose, breathable cotton underwear to prevent moisture buildup. Practice good bathroom hygiene by using alcohol-free baby wipes or a damp cloth instead of dry toilet paper. Perhaps one of the most effective tricks is to use a small footstool to elevate your feet while on the toilet. This position straightens the rectum, making bowel movements easier and reducing straining. Do not delay bowel movements when you feel the urge, as waiting can lead to harder stools. Stay active with regular exercise to promote healthy digestion. Avoid known irritants during a flare-up, such as spicy foods, and consider a stool softener if needed to prevent constipation. It is vital to listen to your body. If you do not notice any improvement after a week of home care, or if your symptoms worsen, it is time to consult a doctor. This is especially critical for rectal bleeding. While bleeding is a common hemorrhoid symptom, it can also indicate other digestive issues, and a professional evaluation is necessary for peace of mind and proper health. For the vast majority, hemorrhoids are a temporary, manageable condition. They remind us that sometimes the most impactful health solutions are the simplest: more fiber, more water, more movement, and a little less screen time in the wrong place. By returning to these foundational habits, you empower your body to heal naturally, turning a source of silent discomfort into a lesson in mindful self-care. Sources for this article include: AdventHealth.com Healthline.com Health.Harvard.edu Healthline.com
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