5 exercises to help prevent and alleviate hemorrhoids

Many adults experience piles or hemorrhoids at some point in their lives. Piles occur when tissues in the anal canal become inflamed, comprising blood vessels, support tissue, muscles, and elastic fibers. Causes include constipation, chronic diarrhea, pregnancy, straining during bowel movements, or lifting heavy weights. Alongside traditional treatments, exercises can aid in both preventing and treating piles. Regular exercise improves digestive health, lowering the risk of developing this condition. Here are five exercises to help prevent hemorrhoids.

Five exercises to both treat and prevent hemorrhoids

These exercises focus on strengthening your rectal tissues and abdominal muscles, promoting regular and effortless bowel movements. Additionally, they can help alleviate swelling and inflammation.

1. Contraction of the pelvic floor muscles

Through this exercise, you can strengthen your pelvic floor muscles, which in turn can alleviate strain on the anal sphincter and prevent conditions like hemorrhoids. To perform the exercise, lie flat on your back on the floor. Contract your anal muscles as if you were trying to prevent gas from passing, holding the contraction for about 5 seconds, then relax. Repeat this exercise five times, using moderate force, and aim to contract and relax your muscles quickly.

2. The Child’s Pose

This exercise, also known as Balasana in yoga, offers numerous benefits, including improved blood circulation around the anus, which can alleviate constipation. Child’s Pose also provides relaxation for the back, hips, and legs, while supporting the efficient function of internal organs. Placing your palms or fists on your lower abdomen during this pose can increase pressure on the lower abdomen.

To perform Child’s Pose, start by sitting with your hands on your knees and your hips resting on your heels. Then, extend your arms forward until your forehead nearly touches the ground, and hold the position for about 5 minutes. Return to the original position and relax afterward.

3. The Legs Up Wall Pose

This yoga pose, known as the Legs Up Wall Pose or Viparita Karani, is widely recommended for improving blood circulation in the lower body. It can alleviate discomfort and irritation associated with piles, as well as provide relief for constipation.

To perform this pose, start by lying down next to a wall. Place your hips close to the wall and extend your legs up, parallel to the wall. Find a comfortable position for your arms, usually resting them beside your body. Then, engage in gentle abdominal breathing, inhaling and exhaling deeply for about 15 minutes. Afterward, relax your body and release any tension.

4. Wind-Relieving Pose

This pose, also known as the Wind-Relieving Pose or Pawanmuktasana, applies gentle pressure to the abdomen, promoting digestive health and potentially alleviating conditions like hemorrhoids. It relaxes the muscles of the buttocks and anus, providing comfort. You can modify this exercise slightly to increase pressure.

To perform the exercise, lie flat on your back with your spine straight. Bend one knee and draw it toward your chest, holding it with your hands wrapped around your shin. You can also interlock your opposite elbows for a better grip. Hold this position for about a minute, then return to the starting position. Repeat this process with the other knee, and perform the exercise five times in total.

5. Bound Angle Pose

This yoga pose, known as the Bound Angle Pose or Baddha Konasana, is beneficial for strengthening the inner thighs and increasing flexibility in the lower body. It can stimulate internal organs and provide relief from discomfort associated with hemorrhoids. However, it’s important to avoid sitting directly on the floor if you have hemorrhoids, as it may cause pain and irritation.

To perform this exercise, sit on a cushion or folded blanket to elevate your hips and reduce pressure on the hemorrhoids. Keep your spine straight and bring the soles of your feet together, allowing your knees to fall out to the sides. Interlace your fingers around your toes and gently stretch forward. Hold this position for about a minute, then slowly release and relax your body.

Is there any specific exercise you should refrain from when dealing with hemorrhoids

Certainly, certain exercises can exacerbate discomfort and bleeding associated with hemorrhoids by placing direct pressure on the affected area. Therefore, it’s advisable to steer clear of high-impact exercises that engage the abdominal region or put strain on the anus. Here are some exercises you may want to avoid if you’re dealing with hemorrhoids:

• Squats
• Situps
• Weightlifting
• Rowing
• Cycling
• Horse riding