6 exercises to help treat and prevent hemorrhoids

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Article by Master, Doctor Mai Vien Phuong - Gastrointestinal endoscopist - Department of Medical Examination & Internal Medicine - Vinmec Central Park International General Hospital.

Regular exercise can help improve your digestive health and encourage regular bowel movements. At least once in your life, you may have hemorrhoids. Fortunately, there are several exercises for hemorrhoids to prevent swollen veins located around or in the anus. Here are 6 exercises to help treat and prevent hemorrhoids most effectively.

1. 6 effective exercises for hemorrhoids

1.1. Pelvic floor contractions for hemorrhoids Strengthening your pelvic floor muscles can make it easier to have a bowel movement, relax your anal sphincter, and prevent straining during bowel movements. The steps to exercise the pelvic floor muscles are as follows:
Lie on your back or sit. Contract your anal muscles as if you were stopping yourself from passing gas. Hold this contraction for 5 seconds. Relax for 10 seconds. Repeat 5 times. Repeat, but use only half of your strength. Squeeze and relax the muscles as quickly as possible. Continue for as long as possible. Do this exercise 2-4 times a day for best results.

1.2. Deep breathing is one of the hemorrhoid prevention exercises This hemorrhoid prevention exercise helps relieve pelvic floor muscle tension and promotes relaxation. The steps are as follows:
Sit up straight and place your hands on the waist on either side of the lower rib cage. With each inhale, take a deep breath into your belly, letting your belly expand. With each exhale, pull the navel toward the spine. Continue for up to 5 minutes. 1.3. Balasana Exercise for Hemorrhoids This pose helps increase circulation around the anus and relieves constipation while relaxing your lower back, hips, and legs. In particular, this exercise for hemorrhoids also helps to massage the internal organs. To increase pressure on the lower abdomen, place your hands or palms on top of this area. Specifically:
Start on your hands and knees. Sit back, placing your hips on your heels. Extend your arms in front of you or relax them along your body. Rest in this position for up to 5 minutes.

1.4. Pose against the wall (Viparita Karani) This is one of the effective yoga exercises to treat hemorrhoids. This position can promote circulation to your anus while alleviating discomfort and irritation. The steps are as follows:
Sit with your right side next to a wall. Place your feet on the wall and lie on your back. Place your arms in any comfortable position or give yourself a gentle belly massage. Hold this pose for up to 15 minutes.

1.5. Pawanmuktasana (Pawanmuktasana) Pawanmuktasana will put pressure on your abdomen, improve digestive comfort, and relax the muscles in the abdomen - buttocks - anus. For a deeper stretch, lift your head and tuck your chin into your chest. The steps to practice as exercises for hemorrhoids with Pawanmuktasana are as follows:
Lie on your back. Bend one or both knees and point them toward your chest. Place your hand around your shin, clasping your hand or resting it on the opposite elbow. Hold this position for up to 1 minute.

1.6. Limited Angle Pose (Baddha Konasana) Limited Angle Pose is an exercise that can strengthen and improve flexibility in your inner thighs, groin, and knees. It can also help stimulate the abdominal organs and soothe digestive discomfort. The steps are as follows:
Sit on a cushion, block or folded blanket. Place the soles of your feet together and your knees wide apart. Knit your fingers around your little toe as you lengthen your spine. Hold this position for up to 1 minute.

2. Exercises to avoid when suffering from hemorrhoids

When you have hemorrhoids, you should avoid strenuous or high impact exercises, especially exercises that put pressure on the abdomen and anal area. The effects of these exercises can make hemorrhoid symptoms worse and cause pain, irritation, or bleeding.
Exercises to avoid include:
Situp Squats and similar movements Weightlifting Cycling Riding Rowing

3. Some other methods to help treat and prevent hemorrhoids

You can use some home remedies to treat and prevent hemorrhoids as follows:
Keep the anal area dry and clean. When possible, sit on a pillow or cushion. Use an over-the-counter (OTC) topical treatment, such as hydrocortisone or hemorrhoid cream. Use witch hazel, aloe, or numbing ointments containing lidocaine to soothe the affected area. Soak in a hot tub for 15 to 20 minutes each time. Do this a few times per day or after you have a bowel movement. Take an Epsom salt bath or apply an Epsom salt mixture. Use warm water to clean the anal area while bathing. Avoid using soap. After using the toilet, wash it off with water or a wet washcloth. Apply cold or ice with a towel. Avoid standing or sitting for long periods of time. This includes prolonged bowel movements. Use an over-the-counter pain reliever such as acetaminophen, aspirin, or ibuprofen. Avoid straining or holding your breath during bowel movements. Drink a lot of water. Eat plenty of fiber-rich foods, including fruits, vegetables, and whole grains. Wear loose-fitting clothes made of natural fibers. Establish a regular bowel habit and go to the bathroom as soon as you feel upset. Try to manage stress and lead a healthy lifestyle Although you can treat hemorrhoids on your own, it's important to be on the lookout for some dangerous symptoms. See your doctor right away if your hemorrhoids don't get better after a week of treatment or if you have blood in your stools.
If hemorrhoids grow quickly or are extremely painful, it could be a sign of a blood clot that has developed inside. For the most pain relief, you must remove the clot within the first 48 hours.

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References:
Best and worst exercises for hemorrhoids. (2018). orangecountyhemorrhoidclinic.com/best-and-worst-exercises-for-hemorrhoids/ Hemorrhoids. (n.d.). niddk.nih.gov/health-information/digestive-diseases/hemorrhoids Hemorrhoids and what to do about them. (2020). health.harvard.edu/diseases-and-conditions/hemorrhoids_and_what_to_do_about_them Kenway M. (n.d.). Pelvic floor relaxation exercises that relieve pelvic pain (video). pelvicexercises.com.au/pelvic-floor-relaxation-exercises/ Manage your hemorrhoids with these exercises. (2018). orangecountyhemorrhoidclinic.com/manage-hemorrhoids-exercises/ Mayo Clinic Staff. (2019). Anal pain. mayoclinic.org/symptoms/anal-pain/basics/when-to-see-doctor/sym-20050918