23 Effective Exercises For Hemorrhoids

Are you one of the 50% of Americans who will suffer from hemorrhoids at some point in their lives? Hemorrhoids are swollen, inflamed veins in the rectum or anus, and can be very painful and uncomfortable.

Swollen anal veins can make it difficult to do many things, including getting regular exercise. If you are in the habit of working out or exercising on a regular basis, you may have to make some adjustments to your routine.

Kegel exercises, for example, can help to strengthen the pelvic floor muscles and reduce swelling. And while you may not be able to run or do jumping jacks, there are still plenty of cardiovascular exercises that can be done with hemorrhoids.

So don’t let a little discomfort stop you from getting the exercise you need. With a little bit of careful planning and the right exercise for hemorrhoids, you can still stay active and healthy.

There are plenty of exercises you can do to help relieve the symptoms and keep them from coming back. Here are 23 exercises that have been proven to be effective for hemorrhoids.

Cardiovascular Exercise to Treat Hemorrhoids

Cardiovascular exercise is often recommended as a way to improve overall health, but it can also be helpful in treating and preventing hemorrhoids.

By increasing blood circulation, cardiovascular exercise helps to prevent the formation of painful blood clots in the hemorrhoids.

This increased blood flow also allows the hemorrhoids to heal faster. Just 30 minutes of cardiovascular exercise each day can make a big difference in preventing and treating hemorrhoids.

When combined with other lifestyle changes, such as eating a high-fiber diet and drinking plenty of water, cardiovascular exercise can be an effective way to keep hemorrhoids at bay. Here is a list of cardio exercises that you can do to help heal and prevent hemorrhoid:

Swimming exercise

Swimming is a very effective way to combat hemorrhoids. The water pressure assists in blood flow and the act of swimming strengthen the muscles that support the anus and rectum.

This, in turn, prevents or decreases the occurrence of hemorrhoids. If you are suffering from hemorrhoids, Swim to Treat Hemorrhoids!

Exercise steps to follow

  • Do regular backstroke, freestyle, and frog-style swimming when you can, it can be in the fresh or seawater
  • Stand up in the water as deep as your thighs and do squats as many as you can
  • Do regular lunges in the water, it has less impact on your knees and does stress or irritate the hemorrhoids
  • Go knee-deep in the water and walk along the beach or even go deeper in the water if you want more resistance

Elliptical Exercise

best elliptical machines

Hemorrhoids are a common condition that can cause a great deal of discomfort. Symptoms can include itching, pain, and bleeding.

Fortunately, there are a number of things you can do to prevent and treat hemorrhoids. One simple and effective treatment is to use an elliptical machine.

The motion of an elliptical machine helps to massage the area around the hemorrhoids and improve blood circulation, providing relief from symptoms.

Additionally, exercise can help to improve circulation in the area and reduce inflammation. If you are suffering from hemorrhoids, be sure to give elliptical exercise a try. It just might be the relief you need.

Exercise steps to follow

  • Grab the handlebars and climb on the machine while facing the console or monitor.
  • It’s important you maintain a good posture while on the machine to prevent or minimize the risk of any potential injury.
  • Start pedaling to turn on the monitor, depending on the elliptical, you may be required to use the start button.
  • Make sure your feet are flat on the pedal before you begin pedaling. It’s a bad habit to stand on your toes.
  • Set your workout by adjusting the incline and the resistance to something that feels comfortable for you.
  • Do this for about half an hour without stop at least 5 days a week if you can.

Walking and Jogging

According to researchers, often hemorrhoids are caused by sitting on the toilet for long periods of time, which puts pressure on the veins in your anus and rectum.

Although there is no sure way to prevent hemorrhoids, you can reduce your risk by eating a high-fiber diet, drinking plenty of water, and getting regular exercise.

Walking and jogging are especially good for preventing and treating hemorrhoids because they help to improve circulation and reduce pressure on the veins in your anus and rectum.

In addition, walking and jogging also help to strengthen the muscles in your pelvic region, which can further reduce your risk of developing hemorrhoids.

So if you want to keep those pesky hemorrhoids at bay, be sure to add some walking and jogging to your daily routine. Here is how to do it:

Exercise steps to follow

  • For starters, try walking for 3-5 minutes to warm up, then do jogging for 20-30 seconds and walking for three minutes.
  • Alternate the pattern, always returning to walking if you feel breathless.
  • Slowly, over several weeks of workouts, increase your jogging time and shorten your walking time.
  • Make sure to wear the right clothing to allow blood circulation and breathability, and avoid chafing.
  • You can do the walking and jog indoors with and without treadmills, outdoor and in the water.


A good hike can be hard to come by. With all of the things that we have to do in a day, it can be tough to find the time to get out there and enjoy the great outdoors.

But if you’re looking for a way to improve your health and avoid problems like hemorrhoids, you may want to consider hiking on a regular basis.

Hiking is a low-intensity activity that can help you avoid some of the more serious health problems associated with more strenuous exercise.

And, since it doesn’t require a lot of equipment or training, it’s easy to get started. So next time you’re looking for a way to stay healthy, consider heading out for a hike.

Exercise steps to follow

  • Use trekking poles if you need more support, not just for hiking but also you can use them on flat roads.
  • You can do it for an hour at a time twice a week or at least once a week, make sure your phone is charged and has connectivity.
  • Walk in the middle of trails, use insect repellent, check for hitchhiking ticks after you come back, and take precautions to avoid injuries.

Pelvic Floor/Kegel Exercises For Hemorrhoids

Pelvic floor exercises, commonly known as kegel exercises, can help to reduce the chances of internal hemorrhoids becoming external.

By contracting and relaxing the muscles in the pelvic region, these exercises improve blood flow and offer relief from the pain and discomfort of hemorrhoids.

For best results, it is recommended to do kegel exercises for three sets of ten repetitions each day. In addition to providing relief from symptoms, kegel exercises can also help to prevent further progression of the condition.

Therefore, for anyone suffering from hemorrhoids, kegel exercises are a powerful tool that can offer both immediate and long-term relief.

The benefits of doing Kegels are many, but some of the most important benefits are stronger erections, improved urinary control, incontinence prevention, Supported pelvic organs, and Decreased risk of prostate cancer. Here is some Kegel exercise for hemorrhoids that you can add to your daily schedule:


The Kegel Bridge exercise is one variation of Kegel exercises. This hemorrhoid exercise can help to strengthen the muscles around the anus and rectum, which can help to reduce symptoms of hemorrhoids such as pain, itching, and bleeding. To do the Kegel Bridge exercise, follow my instructions below.

Exercise steps to follow

  • Lie on your back with your spine against the ground and your knees bent at a 90-degree angle.
  • Place your feet flat on the ground and extend your arms straight at your sides with your palms facing down.
  • Inhale, then push through your heels to 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 for a few seconds at the top, then slowly return to the starting position.
  • Repeat for three sets of 10 repetitions.

Split table top

Kegel Split tabletop Exercise For Hemorrhoids 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 the chances of internal hemorrhoids becoming external. The Kegel Split Table Top Exercise for Hemorrhoids is an easy and effective way to help prevent and treat hemorrhoids.

The exercise is simple to do and can be done anywhere, making it a great option for those who are looking for a convenient way to improve their condition.

Kegel exercises are often recommended by doctors as a way to improve overall pelvic muscle tone and strength, and the Kegel Split Table Top Exercise for Hemorrhoids takes this one step further by specifically targeting the muscles in the anal area.

If you suffer from hemorrhoids or are at risk for developing them, this exercise is a great way to help prevent or reduce symptoms.

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 15 reps and 3 set

Bird Dog

Kegel bird dog is a full-body movement that involves the 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 the formation of clots in the hemorrhoids.

Kegel bird dog is an excellent exercise for those suffering from conditions like sciatica, herniated disc, prolapsed disc, etc. The Kegel bird dog also helps in developing core strength and stability.

It can be done by anyone regardless of their fitness levels. Kegel bird dog is a great way to improve your overall health and fitness.

Exercise steps to follow

  • To do the exercise, start on all fours with your wrists under your shoulders and your knees under your hips.
  • Your back should be straight and your neck neutral.
  • Support your middle by drawing your shoulder blades down your back toward your hips.
  • Simultaneously straighten and raise your left leg and right arm, keeping your shoulders and pelvis in a neutral position.
  • Hold for at least two seconds without raising or lowering your head.
  • Bend, lower your leg and arm to the starting position and repeat with the opposite limbs.
  • Do 10 to 12 repetitions on each side. As you get stronger, you can hold the position for longer periods of time.

Yoga Asanas For Treating and Preventing Hemorrhoids

Yoga is a great way to help reduce the chances of getting hemorrhoids, as well as the discomfort that comes along with them. Yoga stretches to focus on the stomach and upper legs, which helps improve blood flow to the rectal area.

This, in turn, helps reduce the chances of hemorrhoids and the discomfort associated with them. Yoga postures for hemorrhoid relief and prevention include; however, these are just a few of the many yoga moves that can help.

Yoga is a great way of doing low-impact exercise to help improve your overall health, as well as your hemorrhoid situation. Give these yoga moves a try today!

Sarvanga Asana

Sarvanga Asana, also known as the shoulder stand pose, is a classic yoga posture that offers a plethora of benefits. One of the most important benefits of Sarvanga Asana is that it can help to treat and minimize the risk of hemorrhoids.

This is because Sarvanga Asana helps to increase circulation in the pelvic region, which can reduce the inflammation associated with hemorrhoids.

Additionally, Sarvanga Asana helps to strengthen the anal sphincter muscles, which can also help to prevent hemorrhoids from developing in the first place.

For these reasons, Sarvanga Asana is an essential part of any yoga practice designed to promote overall health and well-being, especially for those suffering from hemorrhoids.

Exercise steps to follow

  • To do Sarvanga Asana, start by lying on your back on the floor with your knees bent and your feet flat.
  • Interlace your fingers behind your back, then straighten your legs and raise them to a 90-degree angle.
  • Next, raise your legs and spine up while supporting your back with bent elbows.
  • Make sure your legs are parallel to your spine as you hold the pose for at least 10 minutes.
  • To come out of the pose, slowly curl back down to the floor.

Legs up the wall stand

Legs up the wall stand is a yoga pose that can help to reduce hemorrhoid pain. The pose involves placing your legs up against a wall, with your buttocks close to the wall and your feet extending outwards.

Legs up the wall stand is a simple pose that can be done anywhere, and it only takes a few minutes to do. The pose helps to reduce hemorrhoid pain by increasing blood flow to the area, which helps to reduce inflammation.

Legs up the wall stand is a safe and effective way to reduce hemorrhoid pain, and it can be done by anyone, regardless of their fitness level.

Exercise steps to follow

  • Start by lying on your side near a wall with your knees bent and your heels facing the wall.
  • Your buttocks should be close to the edge of the wall.
  • Next, swing your legs up and around so that your heels are resting on the wall and your legs are perpendicular to the floor.
  • Then, move your buttocks closer to the base of the wall and slowly straighten your legs so that they are resting up the wall. Finally, keep your arms at your sides with your palms facing up. You can also place a pillow under your lower back for support. Stay in this position for at least 5 minutes or as long as you feel comfortable.
  • To exit the pose, bend your knees and roll to one side before slowly sitting up.

Squatting pose

A squatting pose is a yoga pose that helps to prevent hemorrhoid pain. Squatting helps to improve blood circulation in the rectal area which prevents the formation of any blood clots.

This method is mainly used to prevent hemorrhoids. Squatting also helps in stretching the anal and pelvic floor muscles which ease bowel movement and prevents constipation. The squatting pose can be done by anyone, anywhere, anytime and it doesn’t require any equipment.

Exercise steps to follow

  • For the squatting pose, begin by standing with your feet slightly wider than hip-width apart.
  • Then, bend your knees and lower your buttocks down to the floor.
  • You can place your hands in prayer pose or, for an additional thigh and groin stretch, press your elbows against your inner thighs.
  • Stay in this position for several breaths before returning to a standing position.
  • Remember to keep your spine straight and your breath steady throughout the pose.
  • With regular practice, you will soon be able to master this basic yet important yoga pose.

Child’s pose

The Child’s pose is a great way to stretch the back and ease tension headaches. It is also a calming pose that can be used to center yourself before or after a more strenuous yoga practice. Regardless of why you choose to do it, Child’s Pose is a simple yet effective yoga pose that everyone can benefit from.

Exercise steps to follow

  • Assuming Child’s Pose from a tabletop position, begin on your hands and knees with your shoulders and hips in alignment.
  • From here, bend your knees and bring your buttocks to your heels as you lower your chest to the floor.
  • For support, you can either bring your arms beside your body or keep them in front of your head.
  • Finally, rest your forehead on the floor. You can stay in this position for as long as desired.

The fish pose

The fish yoga pose is excellent for people who suffer from hemorrhoids. This is because the fish pose helps to ease the pain and discomfort associated with hemorrhoids.

Exercise steps to follow

  • To do the fish pose, begin by lying on your back on a yoga mat.
  • Then, raise your legs up so that your thighs are perpendicular to your torso.
  • Next, place your hands under your buttocks and press down firmly.
  • Finally, raise your head and chest off the ground and hold for 10 seconds.
  • Breathe deeply as you hold the pose.
  • You should feel a stretch in your lower back and buttocks.
  • Repeat the fish pose two more times.

Wind relieving pose

Hemorrhoids are unfortunately a common issue that many people suffer from. They can be incredibly painful, making it difficult to sit or stand for long periods of time.

One way to help ease the pain of hemorrhoids is by doing the Wind Relieving Pose, a yoga pose that helps to stimulate blood flow and release tension in the lower body.

Exercise steps to follow

  • To do the pose, lie on your back on the floor with your arms resting at your sides.
  • Use your arms to press your chest off the floor and extend your neck.
  • Stay in this position for at least 30 seconds.
  • You can also do the pose with one leg extended straight up in the air if that is more comfortable for you.T
  • his pose is also great for stretching the back and neck muscles.

The thunderbolt pose

The thunderbolt pose, or Vajrayana, is a basic yoga pose that can be performed by anyone, regardless of their level of experience.

The thunderbolt pose is an excellent way to stretch the legs and improve flexibility in the hips and ankles. In addition, it can also help to relieve any pain or stiffness in the knees.

Exercise steps to follow

  • To do the pose, simply sit upright on your heels with your knees level and facing forward.
  • If possible, keep your feet a little apart and sit on the inner edges of your heels. This will help to avoid any strain on your knees.
  • To keep your back straight, place either a block or a blanket under your buttocks for support.
  • You can stay in this position for about a minute, though if you feel comfortable you can extend the pose for longer periods of time.

Meditation to hemorrhoids discomfort

do seated meditation in the office

Meditation has become a popular topic of discussion in recent years as more and more people look for ways to reduce stress in their lives.

While meditation cannot completely eliminate stress, it can help to manage it in a more efficient way. One of the benefits of meditation is that it helps to reduce the risk of hemorrhoids.

Hemorrhoids are caused by inflammation of the blood vessels in the body and can be extremely painful. Stress is one of the leading causes of inflammation, so by reducing stress levels, meditation can help to reduce the risk of hemorrhoids.

In addition, meditation also helps to improve digestive function and increase blood-oxygen levels, both of which promote better blood circulation throughout the body. As a result, meditation can be an effective tool for preventing and managing hemorrhoids.

Muscle Toning Exercises For Hemorrhoids

Hemorrhoids are a common problem that can cause a great deal of discomfort. They occur when the blood vessels in the anal and rectal areas become swollen and inflamed.

Fortunately, there are a number of things you can do to treat hemorrhoids and prevent them from recurring. One of the best methods is to tone the abdominal and rectal muscles.

This can be done by lying in an elevated pushup position and contracting the muscles for 20-30 seconds. Similarly, you can perform a buttock press by contracting the rectal and buttock muscles and holding the contraction for a few seconds. Repeat these toning exercises several times a day to help keep hemorrhoids from occurring.

Avoid Unsafe Exercises for Haemorrhoids

When it comes to exercise and hemorrhoids, there are some do’s and don’ts. First, the good news: Regular exercise promotes healthy bowel movements, which can help prevent and alleviate hemorrhoid problems.

On the other hand, certain exercises can actually cause or worsen hemorrhoids. For example, heavy weight lifting can actually aggravate hemorrhoids by increasing intra-abdominal pressure.

Likewise, cardiovascular exercises that involve repetitive jumping or jolting motions can also aggravate hemorrhoids. So if you’re already dealing with hemorrhoids, it’s best to avoid these exercises.

Here are a couple of exercises to avoid if you have hemorrhoids. These activities might put unnecessary strain on your pelvic region:

Heavy Weight Lifting:

If you suffer from hemorrhoids, you’ll want to avoid exercise that puts too much strain on your pelvic floor muscles. Heavy weight lifting is one type of exercise to avoid, as it can make hemorrhoids worse. Instead, focus on pelvic floor safe strengthening exercises. These exercises will help to strengthen your pelvic floor muscles without putting too much strain on them. Once your pelvic floor muscles are stronger, you’ll be less likely to suffer from hemorrhoids in the future.

High Impact Exercises:

High impact exercise is any exercise that involves placing both your feet off the ground simultaneously. This type of exercise includes activities such as running, jumping, or skipping. While high-impact exercise can be great for your health, it can also be hard on your body, especially if you have a condition like hemorrhoids.

Intense Core Abdominal Exercises:

Intense core abdominal exercises are ones to avoid if you’re suffering from hemorrhoids. These exercises put pressure on the pelvic muscles and make it difficult to relax them. Set-up and Pilates exercises, for example, can be particularly problematic. If you’re struggling with hemorrhoids, it’s best to focus on gentler exercises that won’t aggravate your condition.

Deep Squats:

Air-Squats warm-up before cycling indoors

If you are suffering from hemorrhoids, there are certain exercises that you should avoid. Deep squats, for example, can increase pressure on the rectum muscles and make your hemorrhoids worse. Yoga exercises that involve deep squats should also be avoided.

Spinning Exercise:

measure inseam for spin-bike

As anyone who has ever suffered from hemorrhoids knows, they can be incredibly painful and uncomfortable. Thankfully, there are a number of things you can do to help relieve the symptoms. One of the most important is to avoid exercises that put unnecessary strain on the area. That means no running or high-impact aerobics, but it also means avoiding activities like cycling on a spin bike. The constant bouncing and jostling can irritate already inflamed tissue and make the situation worse.

Rowing Exercise:

measure inseam for rowing-machines

Hemorrhoids are a common condition that can cause pain, itching, and bleeding in the anal area. Although exercise is important for overall health, there are some types of exercise that can aggravate hemorrhoids. Rowing is one such exercise. The repetitive motion of rowing can put strains on the anal area and exacerbate hemorrhoids. If you have hemorrhoids, it is best to avoid this exercise or any other exercise that puts strain on the anal area.

Exercise Bikes:

measure inseam for recumbent bikes

Exercise machines that require you to sit on a saddle are particularly troublesome, as the pressure on the area can aggravate your condition. This exercise equipment is often referred to as exercise bikes (recumbent, upright, air bike, spin bike, etc), and it can be found in many gyms and fitness centers. If you have hemorrhoids, it is best to avoid this type of exercise and focus on low-impact activities that will not put unnecessary pressure on your condition.

What is Hemorrhoids?

Hemorrhoids are simply enlarged blood vessels that are found around the anal region. They can be either internal, coming from inside the rectum, or external, originating from under the skin around the anus.

When these blood vessels become engorged or irritated, they can cause a variety of symptoms ranging from relatively mild (such as occasional bleeding during a bowel movement) to severe (such as constant pain, bleeding, and itching).

In some cases, hemorrhoids can also lead to more serious problems such as blood clots or inflammation. It can happen in many cases including giving brith which goes away after a few weeks.

While hemorrhoids are frequently seen as a nuisance or even embarrassing condition, it is important to remember that they are actually a very common problem.

What can cause Hemorrhoids?

Generaly speaking hemorrhoids are caused by too much pressure on the veins in the rectum.

This pressure can be from many things, including: Straining during a bowel movement, Pregnancy, Obesity, Sitting for a long time, Lack of exercise. Consistent coughing or sneezing, Anal intercourse.

Can you cure hemorrhoids without medicines?

Yes, there are many ways to treat haemorrhoids without resorting to medication. Some simple dietary and lifestyle changes can often help to improve hemorrhoid symptoms.

For example, eating more fiber-rich foods can help to prevent constipation, which is a major contributor to hemorrhoids. Selecting foods that are high in water content can also be helpful, as this will keep stools soft and easy to pass.

Other lifestyle changes that may help include avoiding sitting for long periods of time and ensuring you stay well hydrated by drinking plenty of fluids throughout the day.

Some people also find relief from using a stool softener or taking a warm bath with Epsom salts. If home remedies don’t seem to be improving your

Tips to prevent haemorrhoid pain?

There are a few things you can do to try and prevent haemorrhoid pain. Following these tips should help to reduce your chances of experiencing haemorrhoid pain.

  • First, change your office seat and add an ergonomic cushion to your car seat. This will help to take the pressure off of your rectal area and make it more comfortable.
  • Second, eat lots of fiber. This will help your stool to be softer and easier to pass. You can also take a fiber supplement if you need to.
  • Third, set for shorter periods of time. This will help to reduce the strain on your rectal area.
  • Fourth, drink plenty of fluid. This will help to keep your stool soft and easy to pass.
  • Lastly, take your time when emptying your bowel. This will help to prevent any straining or excessive pressure on your rectal area.


Hi there, I'm Sayed Hamed Hosseiny, the founder and one of the authors at yourexercisebike.com (YEB). I am a former indoor cycling instructor and personal trainer with nearly 20 years of experience. With a passion for indoor cycling, I have spent years designing cycling parts, repairing, and importing exercise bikes. All the articles, tips, guides, reviews, and comparisons on YourExerciseBike.com (YEB) reflect my personal opinion and expertise in the field. I'm excited to share my knowledge with fellow exercise bike enthusiasts and help people find reliable indoor cycling information and the best exercise bike for their needs. If you have any questions or suggestion, you can contact me at sayed@yourexercisebike.com.

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