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The Best Exercises to Naturally Reduce Hemorrhoids

Last updated: June 6, 2022

If you are one of the millions of people who suffer from hemorrhoids, then you know how much they can impact your life. Not only are they uncomfortable and embarrassing, but they can also be quite painful. Luckily, there are a few exercises that you can do to help reduce their symptoms.

In this blog post, we will teach you what these exercises are and how they work. We will also discuss some other natural methods for reducing hemorrhoids.

Some common foods that have been known to trigger hemorrhoids include processed foods, fatty foods, dairy products, and alcohol.

Best Exercise for Hemorrhoids

Exercises that focus on the rectal tissue, abominable muscles, and sphincter muscles will help reduce inflammation and swelling for those that suffer from hemorrhoids.

Here are several that will naturally reduce your hemorrhoids in the comfort of your own home.

Pelvic Floor Contractions

The pelvic floor is crucial when your body is trying to heal from hemorrhoids. By contracting these muscles, you will help improve circulation and reduce inflammation.

To do this exercise, lay flat on your back and have your legs bent at the knee so they create a 40-degree angle but still allow your feet to lie flat on the ground.

Then, contract your pelvic muscles like you're stopping yourself from having to pass gas.

Hold for about 5 seconds and then release for 10 seconds. Repeat the process 4 or 5 times and do the entire set a couple of times a day.

Child's Pose

Popular in yoga, child's pose is a wonderful way to fight off the symptoms associated with hemorrhoids.

This position allows for better blood circulation and also puts pressure on the anus which can help reduce inflammation and pain.

To do this, start on your hands and knees then slowly lower your back until you're sitting on your feet. Once in this position, lean forward so that your forehead rests on the ground.

Stay in this position for as long as you feel comfortable, but aim for at least 30 seconds to a minute.

Deep Breathing

Deep breathing might not seem like it's doing a lot but it's a crucial part of helping your body heal from hemorrhoids.

This is because when you're stressed, your blood vessels constrict which can worsen hemorrhoids.

But, when you're relaxed, your blood vessels dilate which will help reduce inflammation and pain. So take some time out of your day to just focus on deep breathing and clearing your mind.

Inhale for a count of four, then hold your breath for a count of seven. Exhale for a count of eight. Repeat this process until you feel more relaxed.

Wind-Relieving Pose

This is another simple exercise that helps to improve your digestive comfort. You'll feel all the muscles around your anus, abdomen, and buttocks relax, which will help with hemorrhoids.

You'll start by laying flat on the ground on your back. Then, bring both of your knees up to your chest and hug them tightly. After a few deep breaths in this position, slowly lower one leg at a time back down to the ground.

Repeat this process a few times and aim for at least 30 seconds to a minute per set.

Legs On The Wall

This movement is less of an exercise and more of a passive stretch that will help improve circulation and reduce inflammation.

To do this, you'll need to find a wall space where you can comfortably lay down with your legs up the wall. Position yourself so that your buttocks are close to the wall and then slowly raise your legs until they're resting against the wall.

If it's comfortable, remain in this position for at least 15 minutes.

Best Exercise Preparations for Hemorrhoids

If you don't prepare for your exercises in the right way then you could accidentally aggravate your hemorrhoid issues instead of relieving it.

One way to prepare is to make sure you have plenty of access to water. Staying hydrated is crucial for healthy digestion and will also help reduce inflammation.

Another thing to keep in mind is what you're wearing. You want to make sure you're wearing comfortable, breathable clothing that won't irritate your skin.

And finally, it's important to warm up before you start any type of exercise routine. This can be as simple as marching in place for a minute or two before you start your set.

Warming up will help improve circulation and prevent injury.

Exercises to Avoid for Hemorrhoids

Not all exercises are going to help you reduce or get rid of your hemorrhoids so knowing what exercises to avoid will help you stay on the right track.

For starters, the immediate exercises to stop when you have hemorrhoids are going to be anyone that puts external pressure on sensitive areas. Biking, rowing, and horseback riding should all be taken out of your exercise routine.

You also want to avoid exercises that put internal pressure on sensitive areas like weightlifting. What ends up happening is people hold their breath as they are finishing a maneuver and it puts internal pressure on the abdomen and can make hemorrhoids worse.

You can, however, modify your exercises to try and relieve the pressure by breathing at strategic places but overall, these types of exercises should be avoided.


How do you make hemorrhoids shrink naturally?

First, you should make sure to drink plenty of water and stay hydrated. Staying hydrated will help improve digestion and reduce inflammation. Second, eat a healthy diet full of fiber-rich foods like fruits, vegetables, and whole grains.

What foods trigger hemorrhoids?

Some common foods that have been known to trigger hemorrhoids include processed foods, fatty foods, dairy products, and alcohol.

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