Exercises to Avoid (and Do) With Hemorrhoids

Exercises to Avoid (and Do) With Hemorrhoids

Exercise is important for hemorrhoid prevention, but certain activities can worsen symptoms. Here's how to stay active safely. For days when sitting is unavoidable, a hemorrhoid cushion reduces pressure while you heal.

Why Exercise Matters

Regular physical activity:

• Promotes regular bowel movements
• Improves circulation
• Helps maintain healthy weight
• Reduces pressure from prolonged sitting

Exercises to AVOID During Flare-ups

Heavy Weight Lifting

• Creates intra-abdominal pressure
• Valsalva maneuver strains hemorrhoids
• Can cause or worsen prolapse

If you must lift:

• Use lighter weights, more reps
• Breathe out during exertion
• Avoid holding your breath

Cycling

• Direct pressure on perineal area
• Friction from bike seat
• Can irritate external hemorrhoids

If you want to cycle:

• Use a cushioned seat with cutout
• Wear padded shorts
• Keep rides short during flare-ups

Squats (Heavy)

• Deep squats increase abdominal pressure
• Straining at bottom position
• Holding breath worsens it

Modifications:

• Bodyweight squats only
• Avoid going too deep
• Keep breathing throughout

Rowing

• Seated position with pressure
• Straining movement
• Repeated compression

Core Exercises That Strain

• Heavy crunches
• Leg raises
• Planks held too long

SAFE Exercises for Hemorrhoids

Walking

• Gentle on the body
• Promotes circulation
• Aids digestion
• Can do daily

Recommendation: 30 minutes daily

Swimming

• No pressure on hemorrhoids
• Full-body workout
• Water soothes area
• Great for weight loss

Recommendation: Excellent choice during flare-ups

Yoga

• Improves circulation
• Reduces stress
• Specific poses help digestion

Good poses:

• Child's pose
• Legs up the wall
• Wind-relieving pose
• Cat-cow stretch

Avoid: Intense inversions during flare-ups

Kegel Exercises

• Strengthens pelvic floor
• Improves circulation
• Can do anywhere

How to do them:

• Squeeze as if stopping urine flow
• Hold for 5 seconds
• Release and repeat
• Do 10 reps, 3x daily

Light Cardio

• Elliptical machine
• Stair climber (gentle pace)
• Dance fitness
• Low-impact aerobics

Exercise Guidelines

During a Flare-up

• Stick to walking and swimming
• Avoid anything that strains
• Listen to your body
• Stop if symptoms worsen

Between Flare-ups

• Gradually return to normal routine
• Modify exercises as needed
• Build up intensity slowly
• Focus on consistency

For Prevention

• Regular moderate exercise
• Include core strengthening (gentle)
• Mix cardio and strength
• Prioritize daily movement

Tips for Exercising with Hemorrhoids

1. Empty your bowels first if possible 2. Wear comfortable, breathable clothing 3. Stay hydrated before, during, and after 4. Avoid sitting exercises on hard surfaces 5. Don't push through pain

If seated exercises are unavoidable, a hemorrhoid cushion for sitting can significantly reduce pressure on the affected area.

The Bottom Line

Stay active, but choose your exercises wisely during hemorrhoid flare-ups. Walking, swimming, and yoga are your best friends. Heavy lifting and cycling can wait until you've healed. For a complete prevention plan, read how to prevent hemorrhoids from returning, pair exercise with a high-fiber diet, and see our desk job hemorrhoid tips for office workers. A hemorrhoid cushion and fiber supplement can also help during recovery.

Take our hemorrhoid quiz for personalized lifestyle recommendations.