Exercises to help prevent and heal hemorrhoids

Hemorrhoids are a common problem, the swelling and bleeding of veins around the anus can be itchy and painful. Hemorrhoids are caused by many factors, age, constipation, pregnancy, anal intercourse and excessive straining, including strength training, can cause this painful problem to arise. While there are various nutritional, lifestyle, and medicinal treatments for hemorrhoids; sufferers can also use various forms of exercises to relieve pain and prevent further occurrences.

Kegels are one of the best exercise to help prevent hemorrhoids. Kegels strengthen the pelvic floor supporting the bladder and bowels and increase blood flow to the pelvic area.  You can perform kegels anywhere, in traffic, at work, on the couch, or in the shower, they’re an easy, quick way to help prevent and heal hemorrhoids. To perform kegel exercises, contract your pelvic muscles (anal, vaginal, or penile) for 3-10 seconds, repeating this three to four times. To get the best benefit from kegels, try to do a couple of sets twice a day. Commutes are a great time for this!

Yoga is a great way to prevent and treat hemorrhoids. For the best results, focus on poses that stretch your abdomen and thighs, this increases blood flow to the area which helps heal and strengthen the pelvic area. Childs pose is a simple yoga pose that can help relieve symptoms and increase circulation to the pelvic area. Start on your hands and knees, keeping your knees in line with your hips, bend your knees and bring your tush back down onto your heels as far back as you can, lower your chest and head to the floor and relax into the pose. Stay in the pose for as long as you’re comfortable. Yoga and other stretching exercises are a great low impact way that very often focuses on strengthening core and pelvic muscles, directly affecting healing and prevention of hemorrhoids.

Cardiovascular exercise is a great way to increase circulation and lessen the healing time in hemorrhoids. Walking, jogging, swimming and biking at least 20 minutes three times a week are a great way to not only lesson the symptoms of hemorrhoids, but to reap the numerous other health benefits that regular cardiovascular exercise offers. Cardiovascular exercise should stay in the aerobic range, or 60-85% of your maximum heart rate.  

Strength training, such as Olympic lifting, should be done carefully if you are suffering from hemorrhoids. While strength training should be a regular part of any exercise routine, over lifting can cause or exacerbate hemorrhoid symptoms. The strain caused by lifting weights too heavy for your currently can cause you to bear down, and over time create hemorrhoids. Stay to realistic goals, and keep your lifting increases moderate. If you are suffering from hemorrhoids, go light on dead lifts or anything involving squats.

Before starting any exercise routine, see your doctor and if any bleeding is occurring, you definitely need to see a doctor to rule out anything more serious such as rectal cancer.