If you’re reading this article, you may be a health-aware person. You or your neighbor may be having symptoms of piles and may be searching for some exercises to help it.
Or you might already have piles and are undergoing medication and want to supplement your medication with exercises to recover soon. Whatever be your situation, you’ve landed on the right track. First, let us gain some understanding about piles.
Piles, or hemorrhoids, are swollen veins of the lower rectum or anus that can cause pain, discomfort, and sometimes bleeding. Although medication and changes in diet are required for treating piles, exercises are essential to prevent and even cure piles once and for all.
Why Does Exercise Cure Piles?
While you exercise daily, that increases blood flow in your anal area, tightens the muscles around the rectum, and makes bowel movements better. Here we discuss briefly how it works:
Improves Digestive Health
Exercise improves digestive health and prevents constipation, which is one of the leading causes of piles. It facilitates the easy passage of food through the digestive tract, thus reducing straining during defecation.
Encourages Blood Flow
Exercise increases blood flow to the rectal area, which may help prevent piles conditions from easily recovering.
Pelvic Muscle Strengthening
Loose muscles in the rectum area lead to piles. Exercise tightens muscles around the anal area regularly, reducing the risk of hemorrhoids.
Decreases Obesity
Overweight and pressure on the veins in the rectum. Exercise is beneficial in that situation to maintain a check on weight and prevent overpressure on these veins.
Popular Exercises for Lower Piles
Exercise is an effective solution to get rid of piles easily or prevent piles. Doctors suggest exercises in various ways. Some valuable and important exercises are given below:
1. Kegel Exercise for Piles
Kegel exercises are aimed at exercising the pelvic floor muscles. The muscles help to support the rectal area at the time of strain for passing stools.
Steps to Perform Kegel Exercises:
• Sit or lie down in a relaxed manner.
• Contract the pelvic muscles as if you’re stopping the flow of urine midstream.
• Contract the muscle for 5 seconds, then release and relax for 5 seconds.
• Repeat this process 10–15 times per session, and aim for two to three sessions per day.
2. Yoga for Hemorrhoid Relief
Yoga improves blood circulation and reduces strain on the lower rectum, which can significantly help piles patients.
Recommended Yoga Poses:
• Malasana (Garland Pose): Predisposes the pelvic region to openness and eases bowel movement.
• Pawanmuktasana (Wind-Relieving Pose): Eliminates gas and promotes regular digestion.
• Viparita Karani (Legs-Up-the-Wall Pose): Facilitates better circulation to the lower body, reducing swelling and discomfort.
3. Walking and Jogging
Walking and jogging are simple but highly useful exercises in healing and preventing piles. Jogging and walking regularize bowel movement and reduce the chances of constipation, one of the chief precipitants of piles.
Hints to Start:
• Try to do 30 minutes of jogging or light walking daily.
• Use a 5-minute warm-up and cool-down to avoid injury.
• Gradually increase the duration and intensity later on.
4. Squats
Squats are great to enhance blood flow to the rectal region and strengthen the muscles of the pelvic floor.
Correct Squats:
• Stand with shoulders wide apart.
• Sit down, as if sitting on a chair, keeping back straight and knees at the toes level.
• Stay for a couple of seconds and stand up.
• Do 10-15 squats a day, increasing repetition.
5. Deep Breathing Exercises
Deep breathing exercises such as diaphragmatic breathing relax the abdominal muscles and stimulate digestion.
Do the Following to Practice Deep Breathing:
• Sit or lie down comfortably.
• Breathe slowly through the nose, letting the abdomen expand.
• Slowly exhale through the mouth.
• Repeat for 5–10 minutes a day.
6. Pelvic Bridge Exercise
The pelvic bridge strengthens the pelvic and rectal muscles and facilitates proper support and pile relief.
Steps to Do Pelvic Bridge:
• Lie on the back with your knees bent and feet firmly rooted on the floor.
• Raise your hips up in the direction of the ceiling, keeping your shoulders fixed on the floor.
• Maintain for 5 seconds and then lower your hips slowly.
• Repeat 10–15 times per session.
Can Exercise Alone Cure Piles Permanently?
While exercise can well relieve the symptoms of piles and maximize rectal health, a proper diet, good hydration, and sound bowel habits exercise can be crucial to immediate relief.
Severe piles can require treatment by a physician in the form of rubber band ligation, sclerotherapy, or surgery. See an expert piles doctor to determine the best treatment regime for your condition.
