FAST & FREE 📦 3-DAY SHIPPING!*
By Hemorrhoid.com | November 18, 2025
Most people don’t realize that straining during a heavy lift for just a few seconds can be the start of weeks of hemorrhoid pain. I’ve seen it time and time again… a fitness enthusiast comes to me, frustrated and confused, because their dedication in the gym suddenly turned into a painful problem they’re too embarrassed to talk about. They’re stuck between wanting to stay active and being terrified of making the flare-up worse.
The good news is, you don't have to choose. In fact, stopping all activity is one of the worst things you can do.
The goal isn't to stop moving… it’s to move smarter by choosing exercises that promote circulation without causing you to strain.
I remember one client, a dedicated weightlifter, who was sidelined by a thrombosed hemorrhoid. He thought his only option was weeks on the couch, losing all his progress. But by swapping his heavy squats for bodyweight exercises and adding daily walks, he not only healed faster but also learned how to prevent future flare-ups. His experience taught me a crucial lesson: the "how" of your workout is more important than the "if."
So, can you workout with hemorrhoids? Absolutely. The key is understanding which movements help and which ones hurt. Let’s break down the practical steps you can take to stay active, reduce pain, and get back to feeling your best.
When you’re dealing with a painful hemorrhoid flare-up, the last thing you want is for your workout to make it worse. Some movements dramatically increase pressure on your rectal veins, turning a good intention into a major setback.
The main culprits are exercises that cause you to hold your breath and bear down. This action, known as the Valsalva maneuver, spikes your internal abdominal pressure and can seriously aggravate swollen hemorrhoids. Think of it as putting a thumb over a running garden hose… the pressure has to go somewhere.
Heavy lifting is a common trigger. Exercises that put a massive load on your lower body and core are particularly risky during a flare-up.
Watch out for these:
Instead of going heavy, focus on higher repetitions with lighter weights or switch to bodyweight exercises. For example, trade heavy back squats for bodyweight squats or lunges, making sure you breathe out during the hardest part of the movement.
If an exercise makes you grunt or hold your breath, it’s a red flag. Always exhale on exertion to release pressure.
While cardio is generally a great idea, some forms can aggravate sensitive hemorrhoids through direct pressure or repetitive jarring motions.
Activities like traditional cycling and horseback riding are often problematic. They involve prolonged sitting on a narrow seat, which can directly compress and irritate external hemorrhoids.
Likewise, high-intensity interval training (HIIT) that involves aggressive movements like box jumps, burpees, or intense sprinting can be too jarring.
Recent research backs this up. A 2024 study found that among people who cycled or rode horses, 57% reported hemorrhoidal issues. You can read the full research about these sport-related findings.
Choosing the right activities can even help you heal. This is your "green light" list… the exercises that promote blood flow, take the pressure off, and strengthen key muscles without making things worse.
Think of these workouts as a way to support your body’s recovery. They boost circulation right where you need it, minus the strain that aggravates swollen veins.
Gentle cardio is one of the best things you can do for hemorrhoids. It gets your blood moving to help reduce swelling and stimulates your bowels, which is key for preventing constipation.
Here are your best bets:
Certain movements from yoga and Pilates can offer instant relief simply by changing your body's position and easing pressure on your pelvic floor. Poses that put your hips above your heart are especially helpful.
Try this simple pose: Lie on your back and put your legs straight up against a wall (Legs-Up-the-Wall pose). Relax there for 5-10 minutes. This simple shift helps drain fluid and blood away from the swollen veins for immediate relief.
Other fantastic poses include Child’s Pose, which gives your lower back a gentle stretch, and Cat-Cow, which improves flexibility in your spine and pelvic area.
Strengthening your pelvic floor is one of the most powerful things you can do for long-term hemorrhoid management. When these muscles are strong, they improve circulation and can help prevent hemorrhoids from bulging.
Research shows that targeted movements can make a real difference. One recent study found that participants saw major improvements after just six weeks of a Pilates routine. You can learn more about these promising exercise findings and how they support recovery.
To do a basic Kegel, just tighten the muscles you would use to stop peeing mid-stream. Hold for a few seconds, then release. The trick is to do this without clenching your abs, thighs, or butt.
Knowing the right exercises is a great start, but how you prepare and recover is just as crucial. A few simple strategies can be the difference between a comfortable session and a painful flare-up.
A little planning can head off a lot of discomfort.
This process flow shows some great low-impact exercise options that are gentle on your body.
The single most important tip is to never hold your breath when you exert yourself.
When you lift, push, or pull something, make a conscious effort to exhale. Holding your breath traps air in your chest, creating a surge of pressure that bears down directly on your rectal veins.
Breathe out on the "hard part" of any exercise. For a bodyweight squat, exhale as you stand up. For a push-up, exhale as you push away from the floor.
Your post-workout routine should be all about soothing inflammation and promoting healing.
A warm sitz bath is one of the most effective things you can do. Soaking the area in plain warm water for 15-20 minutes helps reduce swelling and calm irritation.
After your bath or shower, gently pat the area dry instead of rubbing it. Keeping the area clean and dry helps prevent further itching and discomfort.
Hemorrhoids love to show up during certain life stages, particularly during pregnancy and as we get older. Even so, the answer is still yes… you can absolutely work out with hemorrhoids.
During pregnancy, the growing uterus puts a ton of extra pressure on the pelvic veins. The right kind of exercise can actually help relieve some of that pressure.
Focus on activities that don't increase abdominal strain:
Staying active during pregnancy helps you manage weight gain, improve circulation, and reduce constipation. For more specific tips, see our guide on what helps hemorrhoids during pregnancy.
As we age, our body's tissues can become less supportive, and chronic issues like constipation might become more common. Exercise should be all about maintaining mobility without putting extra stress on sensitive areas.
Here are a few safe and effective options:
While the right kind of exercise is a huge help, you have to listen to your body. Certain symptoms are red flags telling you to stop your workout immediately and check in with a healthcare professional.
If you experience any of the following during or after exercise, it’s time to stop and call your doctor.
Seeing a doctor for these symptoms isn't a sign of failure… it’s a proactive step toward getting better.
Your doctor will likely ask about your symptoms, diet, and exercise habits, then perform a gentle physical exam. This visit is your chance to get expert advice and rule out other potential issues.
Getting the facts straight helps you get back to your routine with confidence. Here are answers to a few of the most common questions we hear about working out with hemorrhoids.
Listen to your body. If you're dealing with significant pain or bleeding, take a day or two to rest and stick to very gentle movements, like a slow walk. Once the acute pain fades, you can slowly bring back low-impact activities.
It can, but it doesn't have to. The constant pounding can be jarring. Lower the risk by choosing softer surfaces like a treadmill or trail, wearing supportive shoes, and using a smooth, controlled stride.
Crunches and sit-ups can cause problems because they increase intra-abdominal pressure. If you do them, focus on exhaling fully as you lift. Even better, swap them for core exercises like planks or bird-dogs that strengthen your midsection without the risky straining motion.
Sweat and friction are not your friends. After you exercise, hop in for a quick, lukewarm shower or use a sitz bath to gently rinse the area. Afterward, pat the area completely dry with a soft, clean towel. Don't rub.
That weightlifter I mentioned didn't just get rid of his hemorrhoid pain… he fundamentally changed his relationship with fitness. He learned that listening to his body and choosing smarter movements wasn't a sign of weakness, but the key to long-term strength and health. Exercise isn't the enemy of hemorrhoids… improper exercise is. By focusing on the right activities, you can stay active, accelerate healing, and take control of your well-being.
For fast, multi-symptom relief from pain, itching, and swelling, trust the doctor-recommended solutions from Hemorrhoid.com. Our Advanced Hemorrhoid & Fissure Cream provides a soothing barrier to help you stay active and comfortable. Learn more and find your relief at https://hemorrhoid.com.
