Exercises for Hemmoroids

Hemorrhoids are inflamed, swollen veins in the lower rectum and anus that cause itching, pain and bleeding. Straining during bowel movements and increased pressure on veins during pregnancy are two common causes of hemorrhoids. Hemorrhoids are best treated with lifestyle remedies and over-the-counter creams and ointments. Exercise is also recommended, as regular activity will reduce pressure on veins in the rectum and anal areas.

Lifestyle Remedies

• Drink plenty of water and other non-alcoholic liquids each day to minimize the likelihood of hard stools, which can sometimes cause the straining that leads to hemorrhoids. Eat high-fiber foods such as whole grains, fruits and vegetables, and consider adding a fiber supplement in order to meet the daily recommendation of 20 to 35 grams of fiber.
  Go to the bathroom as soon as you have the urge, and don't strain during a bowel movement.

Exercises

• Exercise regularly to maintain body weight, improve blood flow and circulation, and reduce pressure on your veins. Target hemorrhoids and prevent future ones from developing by doing Kegel exercises. Kegel exercises target the muscles that support the pelvic floor and rectum.

  A basic Kegel exercise requires that you contract and tighten your pubococcygeal (PC) muscle. This muscle is shaped like the letter U and forms a band around the pubic bone and extends back to the tailbone. Try to stop the flow of urine during urination. If you can do so successfully, you have found your PC muscle. This muscle contracts around the pelvic floor and rectum, which is why building its endurance and toning it will help to treat and prevent hemorrhoids.

  There are two types of Kegel exercises that you should do daily. The long-cycle exercise requires that you contract and hold your PC muscle for 10 seconds, then relax for 10 seconds. Repeat this exercise 15 times, then move on to the short-cycle exercise, which requires that you contract and hold your PC muscle for one second, then relax for one second. The short-cycle exercise should be done in sets of 10, 15 times per day.

  Breathe normally while doing Kegel exercises, and count out loud so that you stay on task and don't lose track of where you are in the exercise regimen.