Hemorrhoids are swollen veins located in the rectum or anus, causing discomfort, itching, and sometimes bleeding. While treatments often focus on topical creams and dietary changes, physical activity is a powerful tool for managing and preventing flare-ups. Exercise supports recovery by improving overall circulation, which reduces the pooling of blood in the anal veins. It also promotes regular, healthy bowel movements, lessening the strain that is a primary cause of hemorrhoidal discomfort.
Low-Impact Movements for Circulation and Relief
Low-impact exercises are beneficial because they boost blood flow without putting undue pressure on the anal area. Walking is one of the most accessible and effective activities, as the rhythmic movement stimulates intestinal contractions, known as gut motility. Regular walking helps prevent constipation, a leading contributor to hemorrhoid development, by reducing the need to strain during a bowel movement. Aiming for a brisk, 20- to 30-minute walk several times a week supports digestive health and circulation in the lower body.
Gentle stretching, such as certain yoga or Pilates movements, can offer relief by easing tension in the lower back and pelvic region. Poses like Child’s Pose or Legs-Up-the-Wall are helpful because they drain blood from the lower extremities, relieving pressure in the rectal veins. Swimming is another excellent low-impact option, as the water’s buoyancy supports the body’s weight, allowing for a full cardiovascular workout without direct pressure on the anus. Avoiding prolonged periods of sitting is a simple modification that prevents localized pressure from building up.
Pelvic Floor Strengthening Movements
Targeted exercises that strengthen the muscles supporting the rectum and anus are important for long-term hemorrhoid management. The pelvic floor muscles form a supportive sling that helps control bowel function and supports the vascular structures in the anal canal. Strengthening this area enhances venous return, which is blood flowing back toward the heart, helping to reduce swelling in the hemorrhoidal veins.
Kegel exercises are the primary method for training the pelvic floor, performed by contracting the muscles as if trying to stop the flow of urine or prevent passing gas. One technique involves a “long hold,” where the muscles are tightened and held for five seconds, followed by a ten-second relaxation period. Another approach uses “quick pulses,” involving rapid contractions and relaxations to improve muscle endurance and tone. Consistent practice, ideally three times a day, improves the strength of the anal sphincter, which helps prevent internal hemorrhoids from protruding and reduces straining.
Activities That Can Worsen Symptoms
While most exercise is beneficial, certain activities aggressively increase intra-abdominal pressure, pushing down on the pelvic floor and aggravating hemorrhoids. Heavy weight lifting, especially movements like squats, deadlifts, and military presses, should be avoided or modified during a flare-up. These exercises often involve the Valsalva maneuver—holding one’s breath while straining—which dramatically raises abdominal pressure and forces more blood into the swollen anal veins.
Intense core exercises, particularly full sit-ups or crunches, can place excessive strain on the abdominal wall and pelvic region. Instead of these high-pressure movements, gentler core work like pelvic tilts or low planks with proper form can maintain muscle tone without increasing rectal pressure. Prolonged activities that involve sitting on a narrow seat, such as cycling or rowing, put direct, sustained pressure on the anal area, leading to irritation and worsening symptoms. If these activities are unavoidable, using a specialized, well-padded seat or taking frequent breaks can help mitigate the pressure.