Will Exercise Make Hemorrhoids Worse?

Andy Paras

28 Jul, 2026

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

If you've been diagnosed with hemorrhoids — or suspect you have them — you may be wondering whether it's safe to keep hitting the gym, going for runs, or lifting weights.

It's a common concern, and understandably so: hemorrhoids are swollen, inflamed veins in the rectum or around the anus, and the wrong kind of movement can genuinely make them feel worse.

But does that mean you should stop exercising altogether?

Not necessarily.

The relationship between exercise and hemorrhoids is more nuanced than a simple yes or no.

In this article, we'll break down which activities can aggravate hemorrhoids, which types of exercise may actually help prevent and relieve them, and how to build a workout routine that supports your digestive and rectal health rather than working against it.

Can Exercise Make Hemorrhoids Worse?

It depends on the type and intensity of the exercise.

Some forms of physical activity can worsen hemorrhoid symptoms, while a lack of exercise can be just as harmful — or worse.

Hemorrhoids form when too much pressure builds up in the veins of the rectal and anal area.

Activities that increase intra-abdominal or pelvic pressure, or that involve straining, are the ones most likely to aggravate an existing hemorrhoid or contribute to a new one.

Exercises That May Worsen Hemorrhoids

According to colorectal specialists, certain high-strain or high-pressure activities are more likely to irritate hemorrhoids, including:

Heavy Weightlifting: especially routines involving the Valsalva maneuver (holding your breath while straining to lift), which spikes pressure in the abdomen and rectal veins.

Squats and other exercises: that strain the lower body and core

Cycling and horseback riding: which place direct, sustained pressure on the rectal area

Rowing: due to prolonged sitting combined with repetitive straining

CrossFit or other high-intensity strength circuits: that combine heavy loads with rapid repetition

Professional weightlifters, for example, are known to experience hemorrhoid problems more frequently after years of repeated heavy lifting, underscoring how cumulative strain can affect the rectal veins over time.

Why Inactivity Can Be Just as Problematic

It might be tempting to avoid exercise entirely to protect against flare-ups, but a sedentary lifestyle carries its own risks.

Prolonged sitting causes blood to pool in the pelvic region, which can lead to engorged veins and increased pressure — the very thing that causes hemorrhoids in the first place.

Inactivity is also strongly linked to constipation, and straining during bowel movements is one of the leading causes of hemorrhoids.

In other words, cutting exercise out completely to "protect" your hemorrhoids can backfire.

Exercises That May Help Prevent or Relieve Hemorrhoids

Moderate, low-impact exercise is generally considered safe — and even beneficial — for people with hemorrhoids. The goal is to improve circulation and stimulate healthy bowel function without adding strain to the pelvic floor. Helpful activities include:

Walking. A brisk 20-minute daily walk can stimulate bowel function, improve circulation, and support healthy muscle tone in the rectal area.

Swimming. Because the water supports your body weight, swimming puts minimal pressure on the pelvic region while improving circulation and relaxing muscles.

Light aerobic activity, such as low-impact cardio machines or gentle jogging.

Yoga. Certain yoga poses can improve muscle tone and reduce hemorrhoid symptoms, though poses that involve intense abdominal pressure should be avoided.

Pelvic floor and glute-strengthening exercises, done gradually and with proper form, which can help support the rectal muscles over time.

Tips for Exercising Safely With Hemorrhoids

If you already exercise regularly, you don't necessarily need to stop — you just may need to make some adjustments:

Start slowly. Jumping into an intense new routine can worsen hemorrhoid symptoms, so ease into any new activity.

Modify your technique. If you lift weights, use lighter loads, avoid holding your breath while straining, and focus on proper breathing technique instead.

Stay hydrated and eat enough fiber. This helps prevent constipation, which reduces straining during bowel movements — a major hemorrhoid trigger.

Listen to your body. If an exercise causes pain, pressure, or irritation, switch to a gentler alternative.

Avoid prolonged sitting, whether during workouts like rowing or cycling, or in daily life.

Talk to your doctor before starting or resuming a fitness routine, especially if you have persistent or severe hemorrhoid symptoms.

When to See a Doctor

While hemorrhoids are common and usually not dangerous, you should seek medical attention if you experience severe anal pain, ongoing rectal bleeding, or symptoms that don't improve after about a week of at-home care. These could indicate complications or a different underlying condition that needs evaluation.

Conclusion

Exercise doesn't have to be the enemy of hemorrhoid recovery — in fact, staying active is an important part of preventing and managing them. The key is choosing the right kind of movement.

High-strain activities like heavy weightlifting, cycling, and exercises that involve straining can aggravate hemorrhoids, while moderate activities like walking, swimming, and yoga can actually support healing by improving circulation and easing constipation.

Rather than avoiding exercise altogether, focus on modifying your routine, listening to your body, and pairing physical activity with a fiber-rich diet and good hydration.

If symptoms persist or worsen despite these changes, consult a healthcare provider or colorectal specialist to explore additional treatment options.

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📚 Medical Sources

Mayo Clinic — Hemorrhoids
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Hemorrhoids
American Society of Colon and Rectal Surgeons — Hemorrhoids
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), Treatment of Hemorrhoids
Cleveland Clinic, Hemorrhoids: Symptoms, Causes & Treatment
Harvard Health Publishing, Hemorrhoids and what to do about them
GoodRx Health, 6 Exercises to Manage Hemorrhoids, and What to Avoid