Can Weight Lifting Cause Hemorrhoids?

Experienced weightlifters will tell you that mistakes –– like using improper form or lifting too much weight –– can lead to muscle strains, overtraining, and other injuries. But what about other risks? For example, can weight lifting cause hemorrhoids?

If done incorrectly, lifting weights can cause or worsen hemorrhoids. These swollen blood vessels in the rectum or anal canal can be itchy and painful.

But you don't have to ditch your strength-training routine. Learning how to lift weights properly can help prevent hemorrhoids and injuries.

Does weight lifting cause hemorrhoids? 

Weight lifting doesn’t necessarily cause hemorrhoids. But lifting weights with the wrong technique can contribute to hemorrhoids or make them worse. The following weight lifting mistakes may increase the risk of hemorrhoids.

Lifting weights that are too heavy

If your weights are too heavy, you might strain and overexert yourself while lifting. Straining puts pressure on the abdomen, internal organs, and veins in the rectum or anus. This pressure can make those veins swell, causing or worsening hemorrhoids.

Lifting with improper form can also put extra stress on your body, including your stomach and rectum. Make sure to not round your shoulders or arch your back.

Holding your breath while lifting

Experienced athletes might use various breathing techniques while lifting weights. For example, there’s the Valsalva maneuver. This involves holding your breath and pushing your abdominals down while exerting force to lift a weight. It can help stabilize your spine during heavy weight lifting.

But it’s not a good idea to hold your breath and strain while lifting weights. Doing so increases stress in your abdominal cavity. This area of your body includes your stomach, intestines, and other organs. The pressure on your abdomen can increase blood flow to the rectum and anus, causing veins to swell.

Holding your breath while weight lifting also raises pressure in your chest. This may cause a change in your heart rate or blood pressure. Talk to your healthcare professional before trying breathing techniques like the Valsalva maneuver.

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Exercises that can aggravate hemorrhoids 

Weight lifting with poor technique isn’t the only activity that can make hemorrhoids worse. Various exercises may worsen symptoms like pain, bleeding, and irritation. These include strenuous or high-impact exercises and other movements. 

Hemorrhoids often go away on their own after several days. But you might need to avoid certain activities while they heal. Talk to your healthcare professional if you experience frequent hemorrhoids or significant bleeding.

If you have hemorrhoids, wait until they get better before doing the following:

• Crunches and sit-ups: Crunches and sit-ups contract and flex the abdominal muscles. This flexion compresses the abdominal cavity and may irritate veins near the rectum.

• Squats: Squats can increase the risk of hemorrhoids. This risk is higher if you lift heavy weights while squatting. Loading the spine with weights and squatting increases pressure in your abdomen.

• Cycling: Sitting on a hard bike seat puts pressure on your hemorrhoids, which can make them worse.

• CrossFit: CrossFit is a popular strength-training program. Workouts often include high-intensity functional movements that can make hemorrhoids worse. Examples include jumping, squatting, and lifting heavy weights. The competitive nature of CrossFit might also cause people to push themselves too hard. 

• Rowing: Rowing requires sitting for a long time, which can irritate your hemorrhoids. Forcefully pushing and pulling while rowing may also increase pressure in your abdomen.

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How to prevent hemorrhoids while working out

Here are some tips to prevent hemorrhoids while lifting weights or doing other exercises.

Focus on proper exercise form

Proper exercise form is critical to reduce the risk of injuries:

• Keep your spine neutral while lifting weights.

• Bend your knees slightly and engage your core. 

• Try to avoid abrupt movements. 

• Lift and lower weights in a slow, controlled manner.

Don’t hold your breath

Remember to breathe evenly through each exercise. Breathing with a steady rhythm will prevent abdominal pressure. 

Try exhaling as you exert force. That means inhaling before you lift a weight and exhaling as you lift it. 

With squats, inhale as you lower down and exhale as you come back up.

Ease into new fitness programs

Start new exercise programs slowly and increase the intensity gradually. This can help you avoid workout mistakes and injuries like overtraining.

If you’re new to weight lifting, start with lighter weights. It might take some trial and error to find the right option. But you can adjust the weight based on your fitness level and goals. If you want to build muscle, determine how much weight you can lift with proper form for 1 to 3 sets of 8 to 12 reps. Then, increase the weight by 5% to 10% every 1 to 2 weeks.

Practice cross-training

Cross-training allows you to add different types of exercise to your workout plan. It's a great way to create a balanced fitness routine.

Your weekly cross-training plan might include strength training, aerobics, and flexibility workouts. It can help you avoid overexertion, boredom, and workout plateaus.

Say, for example, you do strenuous weight lifting workouts twice a week. You could cross-train with moderate aerobics. Aerobic workouts –– such as walking, hiking, or swimming –– may help you prevent or manage hemorrhoids. And you could practice active recovery with flexibility workouts like yoga or Pilates.

Stay hydrated

Proper hydration is important to help you gear up for and recover from exercise. And it turns out it can also help you avoid hemorrhoids.

Dehydration dries up your stool, which makes it hard to pass. This can lead to straining and constipation, one of the most common causes of hemorrhoids.

Water is the best choice for most people. But sports drinks may help athletes recover from strenuous or long workouts.

Eat more fiber 

A high-fiber diet can prevent constipation and reduce the risk of hemorrhoids. Aim for 14 g of fiber for every 1,000 calories you eat.

Most people in the U.S. don’t get enough fiber. Try adding more fiber-rich foods to your diet. Examples include:

• Fruits

• Vegetables

• Whole grains

• Beans

• Nuts and seeds 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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