6 Exercises for Hemorrhoids, Plus Which Ones to Avoid
Key takeaways:
Consistent exercise can help prevent or manage hemorrhoids by improving digestion, strengthening muscles, and increasing circulation.
The best exercises for hemorrhoids include low-impact activities like walking and yoga.
High-intensity exercises like heavy weight lifting may increase pressure on the abdominals or rectum, which can worsen hemorrhoids.
Table of contents
Regular exercise is essential for your health and well-being. But exercising with hemorrhoids can be uncomfortable. These swollen blood vessels in and around the anus and rectum can cause itching, bleeding, and discomfort.
Certain exercises, such as heavy weight lifting, can worsen hemorrhoids because they cause straining or put direct pressure on the rectal area. But aerobic and flexibility exercises may help treat or prevent hemorrhoids.
Here’s what you need to know about the best exercises for hemorrhoids and which ones to avoid while you heal.
Search and compare options
What are the best exercises for hemorrhoids?
Many adults will develop hemorrhoids at some point in their lives. Moderate, low-impact exercise is one of several lifestyle changes that can improve your symptoms. Consider the following exercises for hemorrhoids.
1. Walking
Walking provides many physical and mental health benefits. It can improve heart health, boost mood, and enhance sleep quality. And it may even help you manage hemorrhoids. The low-impact aerobic exercise has been shown to increase circulation and support digestion. A healthy digestive system, including regular, pain-free bowel movements, can help prevent or relieve hemorrhoids.
Walking after eating, for example, can jumpstart the digestive process. And studies show that regular exercise, such as walking, may help prevent or relieve constipation, one of the most common causes of hemorrhoids.
The CDC recommends that adults get 150 minutes of moderate aerobics every week. Walking can help you stay active and reach that target. That’s good news because inactivity is a risk factor for hemorrhoids.
Try scheduling a 20- to 30-minute brisk walk several times a week. Or go for a 10-minute walk after every meal.
Your diet can worsen hemorrhoids. Avoid these foods during a hemorrhoid flare to heal faster.
Hemorrhoid creams can provide relief. Try over-the-counter or prescription hemorrhoid creams for relief from pain, itching, and swelling.
A sitz bath can help, too. Here’s how to take a sitz bath to ease hemorrhoid symptoms.
2. Swimming
Swimming is another low-impact aerobic exercise that may help alleviate hemorrhoid symptoms. The water’s buoyancy offsets your body weight, making it easier to move in the water than on land. Swimming in warm water can also help your muscles relax.
And because swimming is a non-weight-bearing exercise, it puts minimal pressure on your pelvic region. That’s important because increased pressure on the pelvic area can make veins in the rectum or anus swell. That swelling can cause or worsen hemorrhoids.
Swimming also increases circulation, keeping your blood vessels healthy. It’s a full-body workout that can strengthen muscles and burn calories to help you manage your weight. A higher body weight has been linked to an increased risk of hemorrhoids. So maintaining a comfortable weight –– which is different for everyone –– might help prevent hemorrhoids.
Try beginner-friendly swim workouts a few times a week to stay active. You can also try water aerobics if you're not an experienced swimmer.
Be sure to follow best practices if you do water-based exercise with hemorrhoids, including the following:
Stay hydrated.
Wear a comfortable swimsuit that’s not too tight.
Gently pat the area dry after swimming to avoid irritating hemorrhoids.
Shower after swimming.
Read more like this
Explore these related articles, suggested for readers like you.
Avoid swimming until your hemorrhoids heal if you have symptoms like bleeding or severe pain.
3. Yoga
People practice yoga for various reasons, from increasing flexibility to improving sleep quality. The popular practice might also ease hemorrhoid symptoms. It includes low-impact poses that help strengthen the core, including pelvic floor muscles. A strong pelvic floor supports the bladder and bowel. It helps keep these organs in place and ensures that they function correctly.
Some studies suggest that yoga may relieve constipation and improve digestion. But there’s a need for more research on how it affects gas, bloating, and other gastrointestinal (GI) issues.
Yoga also includes breathing exercises and meditation. These practices can promote mind-body awareness and lower stress. Research suggests there’s a link between stress and GI problems, including constipation. Finding healthy ways to manage stress might help you avoid hemorrhoids.
Consider these relaxing yoga poses for hemorrhoids:
Wind-relieving pose
Legs up-the-wall pose
Child’s pose
Bound angle pose
4. Pelvic floor contractions
Kegels have been shown to reduce hemorrhoid symptoms. These exercises involve contracting pelvic floor muscles, which form a hammock-like structure at the bottom of your pelvis.
Strengthening the pelvic floor can improve bladder and bowel function. That can make it easier to have bowel movements without straining. Straining puts pressure on rectal and anal veins, irritating hemorrhoids or causing new ones to form.
Here are the steps:
Step 1: Stand, sit, or lie down in a comfortable position.
Step 2: Take some deep breaths to relax and calm your mind.
Step 3: Squeeze your pelvic muscles as if trying not to pass gas or stop urine midstream.
Step 4: Hold for 5-10 seconds, then relax for 10 seconds.
Step 5: Repeat 5-10 times.
5. Glute bridges
Glute bridges strengthen the muscles in the buttocks and pelvic floor. When these muscles are strong, they can easily contract, allowing you to pass stool without straining.
Step 1: Lie on your back with your knees bent, feet flat on the floor, and arms at your sides. Advanced athletes can cross their arms over their chest.
Step 2: Squeeze your abdominals and glutes to engage your core.
Step 3: Keep your back straight as you press through your heels to lift your hips. Your body should form a straight line from your knees to your shoulder blades at the top of the bridge.
Step 4: Pause for 5-10 seconds. Keep squeezing your glutes during this pause.
Step 5: Slowly lower your hips back down.
Step 6: Complete 10-15 reps.
6. High planks
Planks strengthen the abdominal and pelvic floor muscles without putting direct pressure on your bottom. Make sure to breathe evenly throughout the exercise to prevent pressure in your core.
Step 1: Get into a push-up position. Your body should form a straight line from your heels to your head. Make sure your wrists are under your shoulders and your toes are slightly tucked under. Spread your fingers with your hands pointing forward.
Step 2: Contract your abs and glutes to engage your core. Make sure to keep your hips in line with your body.
Step 3: Hold the plank for 10-30 seconds.
What activities should you avoid with hemorrhoids?
Certain exercises can worsen hemorrhoids. These activities may put direct pressure on the pelvic floor or rectal area. Or they may cause straining, which increases intra-abdominal pressure. A buildup of pressure can worsen hemorrhoids by forcing more blood into swollen veins in the anal canal.
Here are some exercises to avoid with hemorrhoids:
Weight lifting
Cycling
Rowing
Sit-ups
Squats
Frequently asked questions
Hemorrhoids may only need to be treated if they’re causing pain or excessive bleeding. In addition to moderate, low-impact exercise, these home remedies may help relieve hemorrhoid symptoms:
Drink water to stay hydrated.
Increase the amount of fiber in your diet.
Try an over-the-counter (OTC) stool softener as needed.
Apply OTC hemorrhoid cream as needed.
Take a sitz bath.
Lying on your side with a pillow between your knees can reduce hemorrhoid discomfort while sleeping. This position decreases pressure on the anal canal. You can also lie on your stomach with a pillow under your hips to keep your spine aligned.
Sitting can be uncomfortable because it puts direct pressure on external hemorrhoids and irritates internal hemorrhoids. Consider using a doughnut cushion to ease discomfort while sitting.
Most hemorrhoids, especially small ones, will heal on their own. But you should see a healthcare professional if your symptoms don’t improve within a week. You should also get medical attention if you have severe anal pain or bleeding when using the bathroom.
The bottom line
Physical activity can prevent or relieve hemorrhoids by increasing circulation, strengthening muscles, and helping your bowels function properly. The best exercises for hemorrhoids are low-impact aerobic and flexibility workouts such as walking and yoga. Exercises that put pressure on the anal canal or increase abdominal pressure –– like cycling or weight lifting –– can worsen hemorrhoids.
Why trust our experts?
References
Ali, Z. A., et al. (2011). Effect of conservative measures in improving hemorrhoid stages and relieving symptoms among patients with hemorrhoid. Journal of American Science.
Blogg, M., et al. (2023). The relative activation of pelvic floor muscles during selected yoga poses. Complementary Therapies in Clinical Practice.
Bowflex. (2017). Planks for beginners [video]. Youtube.
Centers for Disease Control and Prevention. (2023). Physical activity for adults: An overview.
De Marco, S., et al. (2021). Lifestyle and risk factors in hemorrhoidal disease. Frontiers in Surgery.
Gao, R., et al. (2019). Exercise therapy in patients with constipation: A systematic review and meta-analysis of randomized controlled trials. Scandinavian Journal of Gastroenterology.
National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Definition & facts of hemorrhoids.
Shree Ganesh, H. R., et al. (2021). Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: A randomized controlled trial. Journal of Bodywork and Movement Therapies.
