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Mild cases of hemorrhoids, like what may occur during pregnancy, are often nothing more than a temporary inconvenience. However, some people have inflamed veins in the anal area that are more difficult to get rid of, especially when the issue keeps coming back following treatment efforts. If you’re not yet ready to explore surgery as a possible solution to recurring problems with hemorrhoids, certain exercises may provide the relief you seek.


These mild cardiovascular exercises can strengthen core muscle groups, including ones in the lower body. Exercises that may include walking, swimming and other water-based exercises, elliptical routines, and group aerobic workouts can also get blood flowing better in the rectal area, which may reduce issues with hemorrhoids. The good thing about aerobics is that activities such as ballroom dancing can also work the same muscle groups in a way that may be more enjoyable for you. Walking alone can produce the desired results. Aim for about 20-30 minutes of regular or brisk walking per day to reduce your risk of developing hemorrhoids.


Certain yoga poses may improve circulation in a way that keeps veins in the anal area healthier. One such pose, Sarvanga Asana (“candle pose”), is done by lying on your back, placing your fingers under your lower back, and sticking your legs straight up to a 90-degree angle. Other poses that may be helpful include:

• Legs up the wall stand
• The squatting pose, which may also help with constipation
• Child’s pose, a restorative pose that can improve circulation

Similar results may be seen with Pilates and Tai Chi. Controlled-movement disciplines can also promote overall relaxation, which may ease muscle tension in the pelvic and anal area enough to minimize constipation issues.

Kegel Exercises

Kegel exercises specifically target muscles in the pelvic area. There are certain kegel routines that are specific for men and women. However, typical kegel exercises are done by contracting pelvic muscles as you replicate the posture you would assume during urination. The standard recommendation is to perform kegels three times a day. Doing these exercises regularly may correct problems with urinary incontinence and hemorrhoids.

Excess weight is a common contributing factor to hemorrhoids. Since regular exercise can serve as the basis for an effective weight loss regimen, you could experience welcome relief from hemorrhoids by bringing your weight down to a healthy range. Couple these efforts with a diet that includes inflammation-fighting foods and you may be able to manage the problem successfully.

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