If you're dealing with hemorrhoids, you might wonder whether you should continue exercising or take a break until symptoms improve. The answer isn't straightforward as some exercises can actually help prevent and manage hemorrhoids, while others can worsen symptoms. Understanding this distinction is key to staying active while protecting your health.

This guide explores the relationship between physical activity and hemorrhoids, helping you make informed decisions about your exercise routine during treatment and for long-term prevention.

How Exercise Affects Hemorrhoids

Physical activity influences hemorrhoid development and symptoms in several important ways:

The Benefits of Regular Exercise

• Promotes regular bowel movements: Physical activity stimulates intestinal contractions that help move waste through your digestive system more efficiently
• Prevents constipation: Regular movement reduces the likelihood of hard stools that require straining
• Aids weight management: Maintaining a healthy weight reduces pressure on pelvic veins
• Improves circulation: Better blood flow throughout the body includes the rectal area
• Reduces sitting time: An active lifestyle means less prolonged sitting, which contributes to hemorrhoid development

Potential Risks

However, certain types of exercise can increase intra-abdominal pressure, potentially worsening hemorrhoids:

• Heavy weightlifting with breath-holding
• Exercises that involve straining or bearing down
• High-impact activities during acute flare-ups
• Prolonged cycling on hard seats

Exercises That Help Hemorrhoids

These types of physical activity are particularly beneficial for hemorrhoid prevention and can usually be continued safely during treatment:

Walking

Walking is arguably the best exercise for hemorrhoid prevention and relief. It's low-impact, promotes healthy bowel function, and doesn't put excessive pressure on the rectal area. Aim for 20-30 minutes of brisk walking most days of the week. Walking after meals can be particularly beneficial for stimulating digestion.

Swimming

Swimming provides an excellent cardiovascular workout without putting pressure on hemorrhoids. The water supports your body weight, and the horizontal position reduces pressure on pelvic veins. Swimming is especially good during hemorrhoid flare-ups when other exercises may be uncomfortable.

Yoga

Many yoga poses promote blood circulation and can help relieve hemorrhoid symptoms. Particularly beneficial poses include:

• Child's Pose (Balasana): Relaxes the lower body and promotes circulation
• Legs Up the Wall (Viparita Karani): Reduces pressure on rectal veins
• Wind-Relieving Pose (Pavanamuktasana): Aids digestion and relieves constipation
• Bound Angle Pose (Baddha Konasana): Opens the hips and improves circulation

Avoid poses that require strong abdominal engagement or straining during acute symptoms.

Pelvic Floor Exercises (Kegels)

Strengthening your pelvic floor muscles can improve blood circulation in the rectal area and help prevent hemorrhoids. To perform Kegel exercises:

1. Identify your pelvic floor muscles by stopping urination midstream
2. Contract these muscles for 5 seconds, then relax for 5 seconds
3. Repeat 10-15 times, 3 times daily
4. Gradually increase hold time as muscles strengthen

Exercises to Avoid or Modify

Certain exercises can worsen hemorrhoids by increasing pressure in the abdominal and rectal areas. Consider avoiding or modifying these activities:

Heavy Weightlifting

Lifting heavy weights, especially with exercises like squats, deadlifts, and leg presses, significantly increases intra-abdominal pressure. The Valsalva maneuver (holding your breath while straining) that often accompanies heavy lifting is particularly problematic.

Modifications:

• Use lighter weights with more repetitions
• Exhale during the exertion phase instead of holding your breath
• Avoid exercises that require bearing down
• Consider machine exercises over free weights during flare-ups

Intense Cycling

While gentle cycling can be beneficial, long sessions on a hard, narrow bicycle seat can put pressure on hemorrhoids and worsen symptoms.

Modifications:

• Use a wide, padded seat or gel seat cover
• Limit cycling duration during flare-ups
• Stand periodically during your ride
• Consider recumbent bikes which distribute weight differently

Rowing

Rowing machines require significant core engagement and can increase abdominal pressure. The seated position also puts direct pressure on the hemorrhoid area.

High-Impact Activities

Activities like running, jumping, and high-impact aerobics create jarring movements that can aggravate hemorrhoid symptoms during flare-ups. While these activities are generally fine for prevention, consider switching to low-impact alternatives when experiencing active symptoms.

Tips for Exercising with Hemorrhoids

Follow these guidelines to exercise safely and effectively while managing hemorrhoids:

Timing Matters

• Allow time for bowel movements before exercising
• Avoid exercise immediately after large meals
• If possible, exercise when symptoms are least bothersome

Stay Hydrated

Drink plenty of water before, during, and after exercise. Dehydration can worsen constipation, one of the main causes of hemorrhoids. Aim for at least 500ml of water in the hour before exercise and continue drinking throughout.

Wear Appropriate Clothing

• Choose moisture-wicking, breathable fabrics
• Avoid tight-fitting clothing that can trap heat and moisture
• Consider padded cycling shorts for bike riding

Post-Exercise Care

• Shower or clean the affected area soon after exercising
• Change out of sweaty clothing promptly
• Apply hemorrhoid treatment if needed after cleaning
• Consider a sitz bath after particularly strenuous workouts

Building a Hemorrhoid-Friendly Workout Routine

Here's a sample weekly exercise routine designed to promote digestive health while being gentle on hemorrhoids:

Sample Weekly Plan

• Monday: 30-minute brisk walk + 10 minutes of pelvic floor exercises
• Tuesday: 30-minute swim or water aerobics
• Wednesday: 30-minute gentle yoga session
• Thursday: 30-minute walk + light resistance training (avoiding heavy squats/deadlifts)
• Friday: 20-minute elliptical + stretching
• Saturday: 45-minute leisurely bike ride (with padded seat)
• Sunday: Rest or gentle stretching

When Exercise Isn't Recommended

There are times when rest is more important than exercise:

• Immediately after hemorrhoid surgery or procedures
• During severe bleeding episodes
• When experiencing intense pain
• If advised by your healthcare provider to rest

Always listen to your body and consult with a healthcare professional if you're unsure whether exercise is appropriate for your situation.

For managing symptoms during your exercise routine, explore our product comparison guide to find treatments that can help you stay active comfortably.