How to Exercise When You Have Hemorrhoids

Hemorrhoids are never fun. These swollen and inflamed veins can form inside and outside your anus and rectum, and are often very painful. Additional symptoms may include bleeding during bowel movements, itching, or swelling.

Once known as “piles,” hemorrhoids can be aggravated when something strains the veins in the rectal or anal area, such as sitting on the toilet for long periods of time, being pregnant, or having an unusually strenuous bowel movement.

With age, the muscles and connective tissue around the anus and rectum may further weaken. Eating more fiber and drinking more fluids can promote softer stools and prevent constipation, offering relief; sometimes, stool softeners, soothing agents, or pain relievers are indicated.

If pain or bleeding continues, see a physician; medical procedures or surgery may be warranted.

People who live with hemorrhoids are frequently reluctant to engage in exercise — especially if it puts strain on the affected area — but regular workouts are actually recommended to help heal hemorrhoids and keep more from forming, according to the Arizona Colorectal Experts.

The following exercises are safe for those with the condition, but be sure to consult your doctor first, as you would with any new workout routine.

Why Does Exercise Help Hemorrhoids?

Moderate aerobic exercise helps stimulate the bowels, which can make it easier to poop, according to Mayo Clinic. It also gets your blood pumping and improves your circulation, which can fight inflammation and promote healing, according to Cleveland Clinic.

What’s more, aerobic exercise releases endorphins in the brain and reduces the sensation of pain and stress in the body. Try the following exercises for more relief.

1. Kegels

1. Start by contracting your anal sphincter muscles. (Pretend like you are trying to keep a bowel movement from happening, but don’t strain too much.)
2. Hold that contraction in place for three seconds.
3. Do five reps.

Try to perform several sets of Kegels throughout your day. These exercises increase circulation and, according to the Bladder & Bowel Community, strengthen your pelvic floor and anal muscles, which can help keep internal hemorrhoids from becoming external hemorrhoids.

2. High Plank

1. Lie face down with your palms on the floor underneath your shoulders.
2. Press through your palms to lift yourself up into the top of a push-up position. Your body should form a straight line from your head to your heels.
3. Look at the floor below your head to keep your neck neutral. Breathe normally.
4. Hold this position for at least 10 seconds, then lower yourself back down.

If you're not bearing down on your anus, doing planks won't cause hemorrhoids — and they can actually help treat the irritation. Bonus: Your rear doesn’t have to touch the floor.

3. Marching in Place

1. Stand up straight.
2. Lift your right leg up toward your chest, stopping when your thigh is parallel to the floor to form a 90-degree angle with your knee.
3. Set your right foot down and repeat on the left side.
4. Keep switching sides for 3 to 10 minutes.

4. Forward Fold

1. Stand up.
2. Come up onto your toes and reach your hands toward the sky.
3. Slowly bend forward until you can place your fingertips on the floor. (If that’s not possible, stop wherever you feel comfortable.) Stay there for 5 to 10 breaths, then carefully rise back up.

With this move, be careful not to place too much pressure on your behind. Like many yoga asanas or stretches, the forward fold aids digestion and circulation, which helps keep external hemorrhoids from developing, according to Kushi Yogalaya.

Exercises to Avoid

Unfortunately, some activities make hemorrhoids worse. According to MedlinePlus, standing or sitting, especially for long periods of time, can strain the veins in the rectum.

Cycling, rowing, and horseback riding can put pressure on hemorrhoids and increase pain and bleeding. Swimming is better, and it’s always good to add a 20-minute walk to your day.

With individual exercises, avoid those that draw on the muscles of your back and abdomen, such as sit-ups or squats. They increase internal pressure, which can make hemorrhoids worse.

Weightlifting is not usually recommended when someone is dealing with hemorrhoids, though modifying your technique could minimize risk. (Consult a physician first.) Exercises that use the Valsalva maneuver — holding your breath while pushing to exhale — may aggravate things, according to Cleveland Clinic.

Finally, never ignore blood in your stool or maroon-colored stool, as it can (rarely) be a sign of cancer.