There are a few exercises that can help alleviate symptoms of hemorrhoids:
- Kegels: Kegel exercises strengthen the pelvic floor muscles and can help improve circulation in the rectal area. To do Kegels, squeeze the muscles that you use to stop urinating, hold for a few seconds, and then release. Repeat this exercise several times a day.
- Cardiovascular exercise: Cardiovascular exercise, such as walking, running, or cycling, can help improve circulation and prevent constipation, which can aggravate hemorrhoids. Aim for at least 30 minutes of moderate exercise most days of the week.
- Yoga: Certain yoga poses can help stretch and strengthen the muscles in the pelvic area, which can improve circulation and alleviate symptoms of hemorrhoids. Examples of yoga poses that may be helpful include the child’s pose, the downward-facing dog pose, and the bridge pose.
- Squats: Squats can help improve circulation and prevent constipation, which can reduce the risk of developing hemorrhoids or aggravating existing ones. To do a squat, stand with your feet shoulder-width apart, squat down as if you’re sitting in a chair, and then stand back up. Repeat this exercise several times a day.
It’s important to note that if you are experiencing severe hemorrhoid symptoms, you should consult a healthcare provider before starting any exercise program.