Exercises that Help with Hemorrhoids

Exercises that Help with Hemorrhoids

Hemorrhoids are swollen veins in your anus and lower rectum, and are similar to varicose veins. They are a very common condition, and nearly three out of four adults will have hemorrhoids from time to time. Sometimes they don’t cause symptoms but at other times they cause itching, discomfort and bleeding. Fortunately, there are exercises you can do to prevent hemorrhoids. Also, if you currently have hemorrhoids, there are exercises that can help alleviate your discomfort as well as exercises to avoid.

Exercises to Prevent Hemorrhoids

Regular exercise has numerous health benefits, including preventing hemorrhoids. Staying active helps to both prevent constipation by keeping waste moving through your intestinal tract, and reducing pressure on veins, which can occur with long periods of standing or sitting. In addition, exercise can help you lose excess weight that may be contributing to your hemorrhoids. When you are sedentary, everything slows down, including your bowels.

Some exercises to consider include:

  • Walking
  • Running
  • Biking
  • Yoga

However, avoid heavy-duty weight-lifting squats and similar motions that increase abdominal pressure. If you’re trying to prevent hemorrhoids, these exercises can do more harm than good.

Exercises to Try if You Have Hemorrhoids

If you are suffering from hemorrhoids, some exercises to help alleviate your discomfort are:

1. Aerobics

Aerobics can help your hemorrhoids condition symptoms by strengthening the muscles of the lower body, and getting the blood to flow normally. Aerobics is also considered as a mild cardiovascular exercise, and performing it regularly will get your heart pumping blood all over the body, including the rectal area. Basic at-home aerobic exercises are available through instructional videos or books. Or, you may choose to look for an instructor who can teach you all the techniques.

2. Kegel Exercises

Kegel exercises are pelvic exercises specially designed for men and women, and it’s important to follow the routines that are right for you. They strengthen the muscles in the pelvic area, while also relieving a person of stress, incontinence issues, and hemorrhoids. If Kegel exercises are done regularly, you may experience it’s benefits in a short time.

The basic Kegel exercise can be done easily by simply contracting your pelvic muscles by duplicating the action that you do when you hold urination. Squeeze and hold for three seconds then relax for another 3 seconds. Repeat the exercise 10 times each session, until you can do as many as 15 repetitions. This exercise should be performed 3 times every day.

3. Brisk Walking

One of the easiest methods to relieve hemorrhoids is brisk walking or regular walking for about 20 to 30 minutes every day. To start off, walk slowly to warm up your body, and then increase your pace after a few minutes. Doing so will cause your heart rate to go up. Walking is a good exercise to keep the blood flowing throughout the body. Also, walking regularly helps with weight loss, an important benefit since obesity is a common risk factor for hemorrhoids.

4. Swimming

Swimming is absolutely wonderful for those suffering for hemorrhoids. Not only is it an amazing form of cardio, but the freedom and the therapeutic effects of swimming are unmatched. It allows for every muscle to get a workout, while negating the amount of friction and vibration that comes with things like jogging and running.

5. Yoga

Yoga is a no-impact exercise that can not only improve muscle tone and strengthen abdominal and rectal tissue, but also focus your mind, It allows you to go at your own pace, adjusting for any positions that may cause discomfort with hemorrhoids.

Exercises to Avoid if you Have Hemorrhoids

While regular exercise can help provide hemorrhoid relief, some exercises can actually make them even more painful and irritated.

Since hemorrhoids are swollen veins in your anus and lower rectum, the general rule is to avoid any exercise that involves sitting down or squeezing the legs. Such exercises include squats and any exercise that involves sitting on a bench. Also, if you participate in sports as a part of your exercise program, consider slowing down a bit until your hemorrhoid symptoms improve. In addition, horseback riding, cycling or rowing may worsen discomfort by placing extra pressure on sensitive areas.

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