Hemorrhoids, commonly known as piles, are swollen and inflamed veins located around the anus or in the lower part of the rectum. While a normal part of the anal canal, they can become problematic when they swell, causing symptoms like pain, itching, and sometimes bleeding. A common condition, affecting about half of adults by age 50, specific types of exercise can help manage and even prevent their occurrence.
How Exercise Alleviates Hemorrhoids
Physical activity benefits individuals dealing with hemorrhoids by addressing several contributing factors. Regular exercise promotes healthy blood flow throughout the body, including the rectal area, which reduces swelling and inflammation in the affected veins. This improved circulation also helps deliver oxygen and nutrients to inflamed tissues, supporting the healing process.
Exercise also helps regulate bowel function and prevent constipation, a frequent cause of hemorrhoid flare-ups. By keeping bowel movements regular and softer, physical activity reduces the need for straining, which lessens pressure on the anal veins. Strengthening the pelvic floor muscles through targeted exercises provides better support to the rectal area, contributing to anal health.
Recommended Exercises
Pelvic floor exercises, often called Kegels, strengthen the muscles that support the rectum and anus. To perform them, gently contract the muscles you would use to stop urination or prevent gas, hold for a few seconds, and then relax. These exercises can improve bowel function, making movements easier without straining, which directly reduces pressure on hemorrhoids.
Walking and other light aerobic activities are excellent for managing hemorrhoids. Engaging in a brisk walk for at least 30 minutes daily can stimulate digestion and increase overall circulation, which helps prevent constipation and promotes healing. Other beneficial cardiovascular activities include swimming, dancing, or tennis, as they improve blood flow and reduce inflammation.
Gentle yoga poses also provide relief by reducing pressure in the anal area and promoting relaxation. Poses like Child’s Pose can alleviate abdominal pressure, while Legs-Up-The-Wall can improve blood circulation to the anal region. The Wind-Relieving Pose (Pawanmuktasana) also helps with digestive discomfort, flatulence, and constipation, which can indirectly ease hemorrhoid symptoms.
Deep breathing exercises contribute to relaxation and help manage abdominal pressure. Focusing on deep, diaphragmatic breaths reduces tension in the abdominal and pelvic areas, which alleviates discomfort associated with hemorrhoids. This practice also supports a calm digestive system, aiding smoother bowel movements.
Exercises to Avoid and Important Considerations
Certain exercises worsen hemorrhoid symptoms by increasing pressure in the abdominal or rectal area. Activities such as heavy lifting, intense abdominal exercises like crunches or sit-ups, and prolonged periods of sitting (e.g., cycling or horseback riding) should be avoided. These activities can strain anal veins, potentially leading to increased swelling or discomfort.
When exercising, listen to your body and discontinue any activity that causes pain or discomfort. Staying well-hydrated by drinking plenty of water helps keep stools soft, reducing straining. Wearing comfortable, loose-fitting clothing also prevents irritation in the anal area. Maintaining consistency with beneficial exercises and avoiding straining is also important for managing symptoms.
When to Seek Medical Advice
While exercise is a helpful complementary approach for managing hemorrhoids, it is not a substitute for professional medical consultation. If you experience persistent pain, bleeding, worsening symptoms, or if self-care measures do not improve within about a week, seek medical advice. A healthcare provider can accurately diagnose the condition and rule out other causes of symptoms, ensuring appropriate treatment.