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Best Exercises To Help With Hemorrhoids and Which Ones You Should Avoid

Posted by Simple Promise on

Best Exercises To Help With Hemorrhoids  and Which Ones You Should Avoid

We all know how exercising to lose weight and keeping our juices flowing is great for our health, but being overweight and having painful hemorrhoids makes exercise difficult and makes you want to avoid doing any. There’s also evidence certain exercises can aggravate your hemorrhoids and make your symptoms worse.

But did you know there are some exercises that can actually help you have less hemorrhoids?

Here are 2 types of exercises you can start that tend to be helpful for the reduction of hemorrhoids followed by 2 exercises you should avoid if you have really active sore hemorrhoids.


Although long distance running can trigger constipation causing hemorrhoids in marathon runners who don’t drink enough water, light jogging helps because it increases healthy intestinal muscle contractions, helps promote easier bowel movements, and helps with weight loss which may be a reason you have hemorrhoid symptoms in the first place.

Just make sure you stay hydrated to prevent constipation.

Yoga & Stretching

Did you know Yoga can often relieve mild pain, swelling and inflammation of hemorrhoids?

That’s because regular practice reduces pressure on your veins which, like I mentioned before, can happen after long periods of standing or sitting.

Various seated and inverted postures strengthen and prevent the enlargement or swelling of hemorrhoids. Inverted postures are also known to provide relief from the irritation and pain from your hemorrhoids.

Try this one out:

Legs Up-the-Wall Pose

This position can boost circulation to your anus while alleviating discomfort and irritation.

  1. Sit with your right side next to a wall.
  2. Place your legs up on the wall and lie down on your back.
  3. Place your arms in any comfortable position or give yourself a gentle abdominal massage.
  4. Hold this position for up to 15 minutes.

Stretching in general helps by creating space in your abdomen and creates space which releases any abdominal pressure that may be compressing blood vessels in your abdomen.

Avoid Bike Riding

Cycling doesn’t cause hemorrhoids but it isn’t the best activity to do if you have them. That’s because cycling is known to irritate hemorrhoids, and can cause more pain and swelling in the affected area. Sitting for long periods adds pressure and can cause them to get worse.

Cycling tips: If you want to keep cycling, go for shorter rides or take more breaks, and make adjustments to your bicycle seat to make yourself more comfortable.

Avoid Lifting Heavy Weights

Regularly lifting heavy objects that your body can’t handle may lead to obvious pulled muscles but improper weight lifting techniques can also cause hemorrhoids. Holding your breath and straining as you lift heavy weights causes pressure in your internal organs and your veins near your rectum to swell up into hemorrhoids.

If you want to prevent hemorrhoids when lifting weights, learn how to breathe properly and use a weight you can handle. Lifting heavy weights with hemorrhoids will just prolong the healing process and could make them worse.

Keep in mind, the process of creating unwanted pressure in your abdomen is similar to the strain you might have when constipated which is one of the most common causes of hemorrhoids.

In addition to exercise, maintaining a healthy diet with high-fiber foods will help prevent hemorrhoids by keeping your stool softer and bowel movements regular. There you have it. Hope this gives you a little relief.

To your health,
The Simple Promise Team