21 Effective Exercises For Hemorrhoids That You Should Be Doing

When it comes to hemorrhoids treatment and prevention, exercises are one of the most effective ways yet often overlooked.

Exercising improves blood circulation, promotes healing and thus prevents formation of clots in hemorrhoids. They keep your body fit which promotes healthier bowel movements, which reduces unnecessary constipation and straining.

There are 6 main types of exercises for hemorrhoids:

  • Kegel/Pelvic Floor Exercises
  • Yoga
  • Cardio Exercises
  • Torso Exercises
  • Meditation
  • Body Toning Exercises

Read how you can execute them below.

1. Kegel/Pelvic Floor Exercises

Commonly known as pelvic floor exercises, kegel exercises strengthen pelvic floor muscles by contracting and relaxing them thus reducing the chances of internal hemorrhoids becoming external. Kegel exercises are like a heaven-sent miracle for both men and women with hemorrhoids. They offer relief by improving blood flow in the pelvic region extending to the anal areas.

Examples of kegel/pelvic floor exercises

1.1 Bridge

The pause and pulse of this exercise activates pelvic floor muscles, increasing blood circulation and offers you relief.

Pelvic Exercise Bridge For Hemorrhoids

Exercise steps to follow

  • Lie on the floor with your spine against the ground, with knees bent at 90-degree angle, feet flat, arms straight at your side with palms facing down.
  • Inhale, push through your heels,
  • Raise your hips off the ground while squeezing your pelvic floor. Your body should be resting on your upper back and shoulders, forming a straight line down from the knees.
  • Pause a few seconds at the top and return to starting position.
  • Complete at least 10-15 reps in 2-3 sets.

1.2 Split table top

Table top is a leg move that mostly acts as a starting move in many Pilate workouts. By adding the split, you activate your pelvic muscles thus increasing blood circulation in the anal area which offers relief to hemorrhoids. It also tightens muscles reducing chances of internal hemorrhoids becoming external.

Exercise steps to follow

  • Begin with your back on the floor, knees bent with your thighs perpendicular to the floor and your shins parallel to the floor.
  • Make sure your abs are braced, your inner thighs activated and your legs touching.
  • In a controlled movement, slowly split your legs so each knee falls out outward reaching a comfortable position.
  • Then slowly raise your back to the start. You should complete at least 10- 15 reps and 3 sets.

1.3 Bird Dog

Bird dog is a full body movement that involves engagement of many muscles all at once including the pelvic floor. This exercise gives you overall fitness, increases blood circulation and promotes healing while preventing formation of clots in the hemorrhoids.

Exercise steps to follow

  • Start on all fours with wrists under shoulders, knees under hips, your back should be straight and your neck neutral.
  • Support your middle, with shoulder blades drawn down your back toward your hips.
  • Simultaneously straighten and raise your left leg and right arm, keeping your shoulders and pelvis in neutral position, hold for at least 2 seconds without raising or lowering your head.
  • Bend, lower your leg and arm down to the starting position while maintaining stability, then then raise your right leg and left arm.
  • Should complete at least 10 total reps 3 sets.

2. Yoga

Yoga stretches, especially those focusing on the stomach and upper legs, are so helpful as they reduce chances of hemorrhoids, as well as the discomfort associated with hemorrhoids. They further improve healing time by helping blood flow to the rectal area. Yoga postures for hemorrhoids relief and prevention include;

2.1 Sarvanga Asana

Also known as candle pose or the shoulder stand pose, Sarvanga Asana yoga exercise helps reduce stress and other hemorrhoids symptoms, all it takes is flexibility and balance.

Exercise steps to follow

  • Lie on the floor and bend your knees in the chest.
  • Interlace your fingers behind your back.
  • Straighten your legs and raise them to a 90 degrees angle.
  • Finally raise your legs and spine up while support your back with bent elbows, make sure your legs are parallel to your spine.
  • Hold the pose for at least 10 minutes then slowly curl back down to the floor.

2.2 Legs up the wall stand

This yoga exercise can help improve blood circulation to the anus and reduce the symptoms of hemorrhoids. Improved blood circulation helps to reduce blood clot formation in the hemorrhoids making them less painful.

Exercise steps to follow

  • Lie near a wall and start on your side with your knees bent, heels facing the wall and your buttocks close to the edge of the wall.
  • Swing your legs up and around so that your heels are resting on the wall with your legs perpendicular to the floor; with your back flat on the floor.
  • Move your buttocks closer to the base of the wall and slowly straighten your legs to rest up the wall.
  • Keep your arms relaxed by your sides.
  • Focus on your breathing and stay in this pose for as long as you wish.

2.3 Squatting pose

This yoga pose can help restrain constipation that is one of the common causes of constipation. Squatting helps to improve blood circulation in the rectal area which prevents formation of any blood clots. This method is mainly used to prevent hemorrhoids.

Exercise steps to follow

  • Bring your feet slightly wider than hip-width apart and bend your knees until you’ve come into a squatting position.
  • Let your buttocks dip down to the floor and bring your hands into prayer pose.
  • Press your elbows against your inner thighs if you want an additional thigh and groin stretch.
  • Stay in this pose for several breaths; then return to a standing position.

2.4 Child’s pose

This restorative yoga position can help increase blood circulation to the anus, reduce constipation and more importantly relieve hemorrhoid symptoms.

Child Pose Yoga Cure Hemorrhoids

Exercise steps to follow

  • Start in a tabletop position on your hands and knees, keeping your hands in line with your shoulders and your knees in line with your hips.
  • Bend your knees to bring your buttocks to your heels, lowering your chest to the floor.
  • Rest your forehead on the floor.
  • Bring your arms beside your body or leave them in front of your head for support.
  • You can stay in this position for as long as you wish.

2.5 Reach for the stars

This adaptation of the yoga forward bend can be used to treat external hemorrhoids by improving blood flow to the anus hence reducing the swelling of hemorrhoids.

Exercise steps to follow

  • Stand upright on your toes with your hands pointing to the sky.
  • While on your toes, slowly bend forward until your hands touch the floor.
  • Slowly return to your original position and repeat the procedure under control as it should not be rushed.
  • Perform this exercise twice daily, morning and evening to treat hemorrhoids.

2.6 The fish pose

Fish pose helps to reduce inflammation of the skin around the anal region and to relieve serious problems related to hemorrhoids. In addition, the fish pose helps to improve thyroid and parathyroid regulations in the body.

Exercise steps to follow

  • Position the body to the floor resting on the abdomen and the face is lifted off the floor with arms lying on the sides.
  • Using your arms, head and legs press your chest off the floor and try to extend and stretch your neck as much as you can so that your body weight is shifted to the top of your head.
  • Stay in this position for a minimum of 30 seconds, or even longer if you feel comfortable.
  • It can alternatively be performed by bending your knees or keeping your legs folded in lotus position.

2.7 Wind relieving pose

The wind blowing pose mainly helps in returning stagnant lymph and venous blood, relieving tiredness and even preventing venous thrombosis and hemorrhoid conditions. By activating pancreas and other organs of the abdomen, it helps to relieve wind trouble, cure constipation and to relieve hemorrhoids, and improves the digestive process as well.

Exercise steps to follow

  • Lie down on the back with legs stretched out and arms on the side.
  • Exhale and fold the legs at the knees, bringing the knees close to the abdomen. The thighs should rest on the abdomen.
  • Hold the shins with your hands and breathe evenly.
  • Perform rhythmic contraction of anal sphincter muscles in this pose, 3-5 times for about 2-3 sets or rounds.

2.8 The thunderbolt pose

This helps to strengthen muscles in the rectal area and mainly used to treat hemorrhoids that are brought about by pregnancy. The thunderbolt pose also helps to tighten tissues and control licking around the hemorrhoid infected area.

Thunderbolt Pose Yoga For Hemorrhoids

Exercise steps to follow

  • Sit upright on the heels, with knees level facing forward.
  • Sit at the center of the feet and if possible, keep the feet a little apart and sit on the inner edges of the heels.
  • To avoid straining the knees, place either a block or a blanket under the buttocks which makes the legs comfortable and keeps the back straight.
  • Stay for about a minute. If the legs are comfortable, the pose can extend to about 5 -10 minutes.
  • Perform rhythmic contraction of anal sphincter muscles in this pose 3-5 times for about 2-3 rounds.

3. Cardio (or Aerobic) Exercises

Cardiovascular exercises can aid in the prevention or treatment of internal hemorrhoids through increasing blood circulation to the rectum. This helps to prevent hemorrhoids from developing painful blood clots thus enabling healing.

Examples of cardiovascular exercises

3.1 Brisk walking

Brisk walking helps to accelerate the heart rate improving blood flow in the body that enables the healing process. It is one of the best exercises because since the tissue around the hemorrhoids is inflamed and swollen, low impact activities like walking that don’t cause friction or strain are considered more appropriate.

3.2 Hiking

Hiking uses different muscles from walking that help strengthen calves, quadriceps, hamstrings and gluteus muscles.

Hiking Curing Hemorrhoids

This increases blood flow to these areas, which improves circulation to rectal blood vessels that helps to prevent and heal hemorrhoids.

3.3 Swimming

It helps to increase blood circulation and tones the muscles in the body. Increased blood flow helps to reduce the severity of hemorrhoids and stimulates bowel function.

In addition, water is also known to have healing properties that bring relief to sore tissue. The freestyle stroke is the most appropriate because it provides full cardio and muscle workout in the body. Steps such as swimming tall and dropping an anchor can be followed when swimming.

3.4 Jogging

Jogging boosts blood circulation in the body, and stops blood clots from forming in the hemorrhoids which helps to reduce pain.

However, it may put some strain on the hemorrhoids, which may cause some pain and bleeding for some of us. If it’s too painful for you to jog, this activity may not be for you.

3.5 Lunges

Doing a few lunges exercises a day increases blood flow and strengthens the muscles in the lower body and rectal area.

Lunges also help to develop lower body strength and endurance and unlike squats, they are quite effective at ruling out muscle imbalances. This helps to reduce pain and severity of hemorrhoids, enabling proper bowel functions.

Exercise steps to follow

  • Stand straight with feet hip-width apart and engage your core.
  • Take a big step forward with the right leg and shift your weight forward so that the heel hits the floor first.
  • Lower your body until the right thigh is parallel to the floor and right shin is vertical and if you are flexible enough, lightly tap the left knee to the ground while keeping the weight right knee.
  • Press into the right heel to get back up to the standing position.
  • Repeat the procedure for the left knee.

3.6 Rope skipping

This classic exercise helps to increase heart rate, thus improving blood circulation in the body. This helps to stop formation of blood clots in the hemorrhoids, which reduces pain and stimulates proper bowel function.

Skipping For Healing Hemorrhoids

Rope skipping also helps to strengthen muscles in the rectal area which relieves symptoms of hemorrhoids.

4. Torso Circles

This one helps to get rid of internal hemorrhoids as it reduces the amount of blood in the swollen veins in the rectum thereby draining them.

Exercise steps to follow

  • Take up a push-up position with the soles of your feet pushed firmly against the wall.
  • Quickly rotate your torso three or four times in one direction and the same number of times in the opposite direction.
  • Hold your stomach in while performing this exercise
  • Repeat three times a day.

5. Meditation

Meditation helps to reduce stress which is one of the leading causes of hemorrhoids as it changes hormonal balance in the body which results in blood vessels in the body to become inflamed and painful.

In fact, it plays a part in hormonal balancing, helping to improve digestive functions and bettering our blood-oxygen levels, which in turn promotes blood circulation in the body.

It does so by targeting specific parts of our brains that can alter certain physiological functions, like digestion. We get more relaxed and calmer, enabling our hearts pump more steadily.

This improves blood flow in the rectal area relieving hemorrhoid symptoms; that means less disrupted blood flow and less chance of blood clotting.

Therefore, meditation allows us not only to provide short term relief to our hemorrhoids, but may potentially keep hemorrhoids off for good.

Meditation for Curing Hemorrhoids

Exercise steps to follow

  • Find your meditation spot (should be a private place with no external interferences).
  • Sit in a comfortable position.
  • Clear your mind by taking a few deep and slow breaths.
  • Simply sit and observe the inner dialogue playing in your mind, like thoughts but don’t engage.
  • End your meditation and slowly ease into the physical state.

6. Body toning exercises

Body toning exercises relieve pressure that has accumulated in the abdomen which relieves the symptoms of hemorrhoids. Below are some examples of body toning exercises;

6.1 Abs toning

Abs exercises can increase blood flow to the abdomen which helps to flush out toxic blood congested in the rectal area including the anus. Abs exercises serve two purposes, they can help in prevention of hemorrhoids and can accelerate recovery in patients suffering from it.

Exercise steps to follow

  • Assume a tall push up position
  • Contract your abdominal muscles and hold for 30 seconds.
  • Repeat the procedure.

6.2 Buttock presses

The buttock press involves contracting the muscles in your buttocks and holding the contraction for several seconds, performing multiple repetitions. Doing this helps to tone up the muscles. This exercise can actually prevent hemorrhoids which is it used for treating them as well.

Get Your Blood Pumping & Cure Hemorrhoids Faster

We highly recommend exercising as it relieves mild pain, swelling and inflammation of hemorrhoids.

Just take 5 minutes a day to implement any one of these exercises and you’re good to go.

Performing regular exercises like yoga, brisk walking, hiking or body toning exercises does help reduce pressure on veins which is mainly caused by sitting or standing for long hours and can also improve blood circulation which prevents blood clots. They are good for prevent recurrences too.

Top it off with good habits, like drinking lots of water and eating healthily, and you’ll keep your stool soft and speed up your recovery. 

What exercises have you tried? Has any exercise worked for your hemorrhoids? We’d love to hear in the comments below!

This Post Has 3 Comments

  1. Charmaine

    Going to try them and update BUT I did swimming today before I read this as a thought came to me that ‘water heals everything’ just before I went off to sea. My hemorrhoids were actually burning and after sitting in the sea and walking the beach I found that the pain had subsided. I tend to have bleeding hemorrhoids that actually remove the pain but I put antibiotic on the area just to make sure I dont get an infection. Definitely starting all this suggestions will report back.

  2. Dhan


    I do inversion with hang ups boots and do sit ups this helped my hemmorides also after I do this I do the ab strings straps for leg raises

  3. Mike Carlock

    please remove me from your ad’s 21 Effective Exercises For Hemorrhoids That You Should Be Doing

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