Medically Reviewed by Dr. Carmen Fong, MD, FACS
If you’ve ever been mid-workout and suddenly thought, “Wait… is this making my hemorrhoids worse?” — you’re not alone. Hemorrhoids and exercise have a complicated relationship: movement can help prevent them, but certain moves can absolutely make things ouchier.
So how do you know what’s helping your booty heal and what’s pushing it to the brink? Let’s break it down — science-backed, judgment-free, and totally digestible.
First, a Quick Refresher: What Are Hemorrhoids?
Hemorrhoids are swollen veins in your rectum or around your anus. They’re incredibly common — a 2025 global meta-analysis of nearly 9 million people found roughly 1 in 4 adults experience them at some point in their lifetime — and can be caused by straining, constipation, pregnancy, or even long hours of sitting.
They come in two main types:
- Internal hemorrhoids, which form inside the anus and can cause painless bleeding.
- External hemorrhoids, which sit under the skin around your anus and can feel like a painful lump or cause itching and irritation.
Exercise doesn’t cause hemorrhoids — but depending on what you’re doing, it can either relieve or aggravate them.
How Exercise Helps (and Hurts) Your Hemorrhoids
Movement keeps your digestive system humming. It improves circulation, prevents constipation, and reduces pressure in your lower veins — all great things for hemorrhoid prevention and recovery.
But when you have an active flare-up, not all exercises are created equal. Activities that increase pressure in your abdomen or directly compress your perineum (the area between your genitals and anus) can make symptoms worse.
Think of it like this: gentle motion = good; direct pressure or heavy strain = bad.
The Don’ts: Activities to Avoid When You Have Hemorrhoids
When you’re dealing with a painful hemorrhoid, the goal is to reduce pressure and friction in the area — not test your limits. Here are some activities that might be making things worse:
🚫 Cycling
Sorry, spin lovers. Biking puts sustained pressure right on the perineum — exactly where hemorrhoids live. That pressure can inflame swollen veins and delay healing. Give your booty a break until you’re pain-free.
🚫 Horseback Riding
Similar to cycling, sitting in a saddle for long periods concentrates pressure right where you don’t want it. If you must ride, use a padded seat and keep sessions short.
🚫 Long Car or Plane Rides
Extended sitting (especially on hard or narrow seats) restricts blood flow to the area. If travel’s unavoidable, bring a soft cushion or donut pillow, and stand or stretch every 30–60 minutes.
🚫 Thongs
Yep, even your underwear can work against you. Thongs can cause friction, irritation, and trap moisture, all of which can worsen symptoms. Opt for breathable cotton briefs until things calm down.
🚫 Heavy Lifting and Intense Lower Body Workouts
Science shows that heavy squats, deadlifts, or other high-strain movements increase abdominal pressure and activate the pelvic floor muscles — the same kind that makes hemorrhoids bulge or “squeeze out.” Skip these for a few weeks while healing.
That also goes for yard work or gardening that involves frequent squatting, and jobs that require repetitive lifting. If you’re unsure what’s safe for you, talk with your provider (or chat with us).
🚫 Receptive Anal Sex
If your hemorrhoids are flaring, it’s best to hold off on receptive anal sex until symptoms resolve. The tissue is already sensitive and needs time to heal. A couple of weeks off now can save you a lot of pain later.
The Do’s: Exercises That Are Hemorrhoid-Friendly
Good news — staying active is one of the best things you can do for your digestive and circulatory health. You just have to choose the right moves. If you want to know more about whether or not exercise helps with hemorrhoids, check out this guide.
✅ Walking
Simple, free, and effective. Walking improves blood flow and keeps your bowels moving — without stressing your perineum. Aim for 20–30 minutes a day.
✅ Swimming
A hemorrhoid-healing hero. Water supports your body weight, taking pressure off your lower half while still giving you a full-body workout.
✅ Yoga (With Modifications)
Gentle yoga stretches like child’s pose, cat-cow, and legs-up-the-wall help improve circulation and reduce pelvic pressure. Avoid poses that require deep squats or heavy abdominal engagement (think chair pose or boat pose). Pilates has also been shown to help in a recent study.
✅ Light Strength Training
If you can lift without straining or holding your breath, go for it. Focus on upper-body exercises or use lighter weights with more repetitions. Breathe steadily — never “bear down.”
✅ Kegels
Cleveland Clinic confirms Kegels strengthen the pelvic floor muscles that support bowel function, including muscles involved in fecal continence. That support may help reduce straining during bowel movements — one of the most consistent triggers for hemorrhoid flares — though the direct evidence connecting Kegels specifically to hemorrhoid symptom reduction is more limited than the general pelvic-floor-strengthening benefit itself.
Modifying Strength Training Instead of Cutting It Out
You don’t have to give up lifting just because you have hemorrhoids — you usually just need to lift smarter. The goal is reducing strain, and that starts with technique, not avoidance.
Instead of chasing a heavy, low-rep max, shift toward lighter weights with higher repetitions. You can still build strength and endurance without creating the kind of internal pressure that aggravates hemorrhoids.
The single most useful change: exhale on the hardest part of the lift instead of holding your breath. Breath-holding under load is what drives the pressure spike that makes hemorrhoids worse — it’s an easy habit to fall into, especially on heavy squats or deadlifts, and an easy one to correct once you’re aware of it.
During a flare, consider swapping heavy compound lifts for lower-pressure alternatives:
- Resistance bands — constant tension without a sudden heavy load
- Bodyweight work — planks, bird-dogs, and glute bridges build core and support strength without the same downward pressure
Check out this guide for more on lifting and hemorrhoids.
Tips to Exercise Comfortably During a Flare-Up
If you’re feeling sore or swollen but don’t want to lose your movement routine, here are a few hacks:
- Warm up with a bath: A quick soak before or after exercise can reduce inflammation and soothe discomfort.
- Stay hydrated: Dehydration leads to constipation — one of the main hemorrhoid culprits.
- Avoid constipation-inducing supplements or pre-workouts: Some can make stools harder and worsen symptoms.
- Don’t overdo it: If a movement causes pain, skip it. Your body will thank you later.
- Use a Bummed cream: A thin layer of hemorrhoid cream before activity can help reduce friction and irritation.
When to Hit Pause on Exercise
If you’re experiencing bleeding, severe pain, or swelling that makes sitting uncomfortable, it’s okay — and smart — to take a break. Rest doesn’t mean you’re giving up; it means you’re giving your body the chance to heal properly.
Once symptoms subside, gradually ease back into your usual workouts. Start light, listen to your body, and avoid jumping straight back into heavy lifting or endurance sports.
Frequently Asked Questions About Exercise and Hemorrhoids
How soon can I work out after a flare-up?
You don’t have to stop working out entirely — gentle, low-impact movement like walking, swimming, or restorative yoga can actually support healing. What matters is avoiding anything that puts major strain on your core and pelvic floor. That usually means a temporary break from heavy lifting, cycling, and high-impact cardio until symptoms improve. If an exercise causes pain or pressure, that’s your signal to stop and choose something else.
What workout modifications are best during an active flare?
Avoid anything that increases pressure on the rectum — that means skipping cycling (the seat puts direct pressure on the area) and heavy lifts like squats, deadlifts, and leg presses. Lean into low-impact cardio like swimming and walking, or gentle strength work using resistance bands or bodyweight moves.
Is running safe with hemorrhoids?
It depends on the person. High-impact running can worsen swelling and irritation for some people, especially with external hemorrhoids. If you’re a committed runner, a softer surface — a rubberized track or dirt trail — is gentler than pavement. Pay attention to how you feel: pain, pressure, or worsening symptoms are signals to swap in something lower-impact, like swimming or the elliptical, until things settle.
The Bottom Line
So, does exercise make hemorrhoids worse? It depends on the kind of exercise.
The right kind of movement — walking, swimming, yoga — can actually help prevent and manage hemorrhoids. But activities that put direct pressure on your perineum or involve heavy straining (like cycling or squats) can absolutely make things worse during a flare-up.
When in doubt, choose comfort and gentle motion over intensity. Your butt will thank you later.
And if you’re not sure what’s safe for your specific situation, don’t guess. Chat with our Bummed clinicians or check with your healthcare provider. We’ll help you get back to moving — and sitting — comfortably again.
Because sitting shouldn’t feel like an extreme sport. 💪
Not sure what you need? Take our quiz to determine the best treatment for you.
Bummed content is for general education and should never replace professional medical advice that considers your individual health. If you think you’re experiencing a medical emergency, call 911 or head to the nearest emergency department.