Hemorrhoids, also known as piles, are swollen veins in the anus and lower rectum that can cause significant discomfort, especially when sitting or engaging in activities that put pressure on the pelvic area.

So, what exercises are safe for those with hemorrhoids? This article will guide you through some gentle and effective workouts that can help you stay active and even alleviate your symptoms.

Safe exercises for hemorrhoid sufferers

Even though hemorrhoids can make daily activities uncomfortable, staying active is important for overall health. Certain exercises can help ease the pain caused by hemorrhoids and prevent further swelling. Here are some safe and beneficial exercises to consider if you have hemorrhoids:

Walking

Walking is a simple, low-impact exercise that anyone can do. It offers numerous benefits, including improving heart health, boosting mood, relieving constipation, and enhancing sleep quality. For those with hemorrhoids, walking can help improve circulation and promote regular, pain-free bowel movements.

Aim to walk for 20-30 minutes several times a week, or try a 10-minute walk after meals.

Swimming

Swimming is another low-impact exercise that’s easy on the body and can help relieve hemorrhoid symptoms. The water’s buoyancy supports your body weight, making it easier to move without putting pressure on your pelvic area.

While swimming, make sure to stay hydrated, wear comfortable, non-restrictive swimwear, and avoid swimming if you experience bleeding or severe pain from your hemorrhoids.

Yoga

Yoga is excellent for strengthening your core muscles, including those in your pelvic floor. If you experience lower back pain along with hemorrhoids, certain yoga poses can help relieve both issues.

Here are some of the recommended yoga poses:

• Wind-Relieving Pose
• Legs Up-the-Wall Pose
• Child’s Pose
• Bound Angle Pose

Image 1: Illustration of child pose. Credit: Pexels/Gustavo Ring

Pelvic floor exercises

Kegel exercises are beneficial for both men and women with hemorrhoids. These exercises involve contracting and relaxing the pelvic floor muscles, making bowel movements easier and reducing the straining that often worsens hemorrhoid pain.

Here’s how to perform pelvic floor exercises:

• Stand, sit, or lie down in a comfortable position
• Take deep breaths to relax and calm your mind
• Tighten your pelvic muscles as if you’re trying to avoid passing gas or stop the flow of urine
• Hold for 5-10 seconds, then relax for 10 seconds
• Repeat 5-10 times

glute bridge exercise

The glute bridge exercise strengthens the muscles in your buttocks and pelvic floor. These stronger muscles can help you manage bowel movements without straining, which can alleviate hemorrhoid symptoms.

Image 2: Illustration of pose variations glute bridge. Credit: Pexels

How to perform the glute bridge exercise:

• Lie on your back with your knees bent, feet flat on the floor, and arms by your sides
• Tighten your abdominal and buttock muscles to engage your core
• Lift your hips upward, keeping your back straight. forming a line from your knees to your shoulders
• Hold for 5-10 seconds while squeezing your buttocks
• Lower your hips slowly. Repeat 10-15 times

Hemorrhoids can limit your movement and cause discomfort. If you have hemorrhoids, it’s best to consult a doctor about which exercises are safe to perform. You can also consult with a doctor through the AI Care app for personalized advice.

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