Hemorrhoids and Exercise - What to Avoid and What Helps?

Andy Paras

24 Jul, 2026

Personally Researched | Last Updated: July 2026 | Based on Clinical Studies & Personal Experience.

If you have hemorrhoids, you've probably wondered whether it's okay to keep working out.

Maybe you've felt a twinge during a squat, or you've been avoiding the gym altogether just to be safe.

Fortunately, is you don't have to give up exercise.

In fact, staying active is one of the best things you can do for your gut health and your overall well-being.

The trick is knowing which movements can make hemorrhoids worse and which ones actually help your body heal. Let's break it down in plain, simple terms.

What Exactly Are Hemorrhoids, Quickly

Hemorrhoids are swollen, puffed-up veins in and around your anus and lower rectum.

They can happen inside the rectum (internal) or under the skin around the anus (external).

They're usually caused by too much pressure on that area, whether from straining on the toilet, sitting too long, being pregnant, being constipated, or yes, lifting heavy things the wrong way.

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Why Exercise Actually Helps

Here's the thing: exercise isn't the enemy. Moving your body regularly can actually prevent hemorrhoids and ease existing ones.

Here's how:

It keeps things moving

Exercise stimulates your bowels, which lowers your chances of constipation. And constipation is one of the biggest triggers for hemorrhoids because it leads to straining.

It boosts blood flow

Better circulation means less blood pooling in the veins around your rectum, which helps prevent that swollen, puffy feeling.

It strengthens your core and pelvic floor

Stronger muscles down there mean better support and less pressure on those veins over time.

So the goal isn't to stop moving. It's to move in ways that don't pile pressure onto the area that's already irritated.

If your job or workouts involve regular heavy lifting, it's worth understanding the full picture — our guide on Lifting Heavy Objects and Hemorrhoid Risk covers everything from warehouse work to weightlifting belts.

What Type of exercices to Avoid when you Suffer from Hemorrhoids

Some types of exercise can make hemorrhoids worse because they spike pressure in your belly and rectum, or because they rub and irritate the area directly. Here's what to watch out for:

Heavy weightlifting

This is the big one. When you strain to lift something heavy, especially with moves like heavy squats or deadlifts, your body naturally holds its breath and pushes down.

This is called the Valsalva maneuver, and it sends a rush of pressure straight down to the veins in your rectum, the same kind of pressure you'd feel straining on the toilet.

Doctors note that this kind of pressure, more than lifting weights in general, is what tends to aggravate hemorrhoids. (Perryman, L.A., MD, FASCRS — GoodRx Health ).

Holding your breath during any strength move

It's not really the weight itself that's the problem, it's the breath-holding and straining that comes with lifting too heavy or grinding out a rep. If you keep breathing steadily through a lift instead of holding your breath, you take a lot of pressure off the area.

High-impact workouts

Running on hard pavement, jumping exercises, or anything with a lot of bouncing and jarring can irritate hemorrhoids, especially external ones, by causing friction and impact in the area.

Cycling

Sitting on a narrow bike seat puts direct pressure right where you don't want it. If cycling is your thing, a wider, cushioned saddle can make a real difference.

Rowing

The repetitive sitting position, combined with the pulling and straining motion, can bother hemorrhoids for some people.

CrossFit-style circuits

These often combine heavy lifts with fast, explosive reps, which is a recipe for straining and breath-holding.

Think your gym routine might be making things worse? Find out If Heavy Lifting Can Actually Cause Hemorrhoids and how to protect yourself while still training hard.

What Helps Instead

The safest and most effective exercises for hemorrhoids are the low-impact, steady kind. Think of movements that get your blood flowing without asking your body to strain or brace hard. Some good options:

Walking

Simple, low-impact, and genuinely great for keeping your digestion regular.

Yoga

Gentle stretching improves circulation and can even relieve some hemorrhoid discomfort. Just skip poses that involve heavy straining or intense core bracing.

Looking for a low-impact way to stay active and de-stress? Here's a rundown of the Amazing 5 Benefits Yoga offers your mind and body.

Swimming

It's easy on the joints and the rectal area alike, while still giving you a full workout.

Light to moderate strength training

You don't have to quit the gym. Just lighten the load, slow down your reps, and focus on breathing out as you push or lift, never holding your breath.

Pelvic floor and core exercises

Gentle core work, done correctly, can strengthen the muscles that support the rectal area over time.

If you love lifting weights, you don't necessarily have to stop.

Many doctors say it's really the heavy, straining, breath-holding style of lifting that's the problem, not moderate lifting done with good form and steady breathing. (Perryman, L.A., MD, FASCRS:Weightlifters and Hemorrhoids).

A Few Extra Tips

Breathe, don't hold

Whether you're lifting a dumbbell or a laundry basket, exhale as you lift instead of holding your breath.

Don't sit for too long, on the toilet or off it

Long periods of sitting, especially straining on the toilet, add pressure to the area.

If sitting has become unbearable, check out our honest review of the Five Most Preferred Donut Pillows for hemorrhoids, compared by foam quality, size, and support.

Stay hydrated and eat enough fiber

This keeps your stools soft, so you're not straining during bathroom trips, which is one of the main causes of hemorrhoids in the first place.

Not getting enough fiber from food alone is common, and supplements can help close that gap — see our comparison of 5 Top-Rated Fiber Supplements for softer, easier bowel movements.

Listen to your body

If a certain move causes pain, pressure, or bleeding, stop and switch to something gentler.

See a doctor if things don't improve

Persistent bleeding, pain, or a lump near your anus is worth getting checked out. Most hemorrhoids are very manageable, but only a doctor can rule out anything more serious.

If reading helps you feel more in control of your health, don't miss our picks for the 10 Best Books on Hemorrhoids.

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Conclusion

Having hemorrhoids doesn't mean you need to put your fitness routine on hold.

It just means being a little smarter about how you move.

Steer clear of heavy straining, breath-holding lifts, high-impact pounding, and anything that puts direct pressure on the area, like a hard bike seat.

Lean instead into walking, swimming, yoga, and lighter strength work with good breathing habits.

Your body will thank you, both in how you feel today and in how well your hemorrhoids heal over time.

And if symptoms stick around or get worse, don't tough it out alone, a doctor can help you get back to feeling like yourself again.

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📚 Medical Sources

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Hemorrhoids: Symptoms & Causes.
NIDDK — Hemorrhoids: Definition & Facts.
NIDDK — Eating, Diet, & Nutrition for Hemorrhoids.
Cleveland Clinic — Hemorrhoids: Symptoms, Causes & Treatment.
GoodRx Health — Hemorrhoid Creams and Treatments: What Works Best.
NIDDK, National Institutes of Health — Symptoms & Causes of Hemorrhoids
NIDDK, National Institutes of Health — Treatment of Hemorrhoids
NIDDK, National Institutes of Health — Eating, Diet, & Nutrition for Hemorrhoids
Mayo Clinic Press — Hemorrhoid Care Expert: Tips from the Queen of Hemorrhoids
GoodRx Health — 6 Exercises to Manage Hemorrhoids, and What to Avoid
American Society of Colon and Rectal Surgeons (ASCRS) — Hemorrhoids: Expanded Information