10 Ways To Get Lasting Hemorrhoid Relief

Hemorrhoid straining

Are you trying to avoid repeat hemorrhoid problems?

Are you seeking long-term solutions to avoid hemorrhoid surgery?

These 10 Pelvic Floor Physiotherapist techniques and exercises help you towards long-term hemorrhoid relief.

1. Pelvic Floor Exercises

Regular pelvic floor exercises can provide a long-term solution to hemorrhoids.

Strong pelvic floor muscles can help you empty your bowels and avoid straining.

Pelvic floor exercises can also help to promote your anal sphincter control.

2. Relax Your Anal Sphincter

Hemorrhoids can result if your anal sphincter is unable to relax during bowel movements.

The anal sphincter should relax during normal bowel movements to allow emptying and prevent too much pressure developing within the anus.

Part of the anal sphincter blends with the pelvic floor muscles. Learning how to relax your pelvic floor muscles during your bowel movements can help you reduce your need for straining and make bowel emptying easier.

3. Get Your Stool Consistency Right

Getting your stool consistency right is an essential step towards alleviating hemorrhoid discomfort and preventing recurrent episodes.

Two Stool Problems Cause Hemorrhoids

1. Stool too hard Stool Consistency

If your stool is too hard this can cause constipation, straining and hemorrhoids.

Take steps to soften your stool if it looks too hard or lumpy making it difficult to pass.

2. Stool too soft

If your stool is too soft this can cause incomplete emptying or diarrhoea that increases pressure in your anal canal.

Get your stool just right

The ideal stool consistency is smooth and well formed or Type 3-4 on the Bristol Stool Chart similar to the correct stool consistency shown right.

Normal bowel emptying ranges from 3 times/day to 3 times/week.

4. Avoid Unsafe Exercises

Deep squat positionRegular general exercise promotes healthy bowel movements.

Some exercises can make hemorrhoid problems worse and cause recurring problems.

General exercises to avoid with symptomatic hemorrhoids:

  • Heavy weight lifting – use pelvic floor safe strength training techniques
  • High impact exercises with both feet off the ground simultaneously e.g. running, jumping or skipping
  • Intense core abdominal exercises –  increase downward pressure on the pelvic floor cause pelvic floor muscle tension making it difficult to relax e.g. some Pilates exercises
  • Deep squats – increase pressure on rectum causing hemorrhoids e.g. Yoga poses involving deep squats

Pelvic Floor Safe e-Book and Video Saver Pack Download

5. Empty Your Bowels Without Straining

a. Position

Using the correct position for bowel movements helps to reduce pain, promote healing and reduce straining long-term.

  • Sit on the toilet seat (never hover over the seat)
  • Place your hands on your thighs to support your upper body
  • Move your legs apart so that your hips are wide
  • Lean forwards maintaining the inwards curve in your lower back
  • Some women find that positioning the knees higher than the hips by placing each foot on a wrapped toilet roll may help with bowel emptying however this varies from one woman to another, do what works best for your body
  • Next use the correct bowel emptying technique to empty your bowels with minimal discomfort and without straining
Bowel Movement Video

Bowel emptying technique

For more information view how to empty your bowels video now (above)

b. Technique

The ‘Brace and Bulge’ technique is the most effective technique for relaxing the anal muscles to reduce pain and straining with hemorrhoids.

When you feel an appropriate urge to empty your bowels:

  1. Sit on the toilet in the leaning forwards supported position described above
  2. Use deep breathing technique in this position for 4-5 breaths to help relax the muscles in and around your anus
  3. Make your waist wide and bulge your belly (lower abdomen) forwards – this action of bulging the abdomen forwards opens the anal sphincter. If you pull your abdomen inwards, the anal sphincter tightens, thereby worsening hemorrhoid problems

6. Use Good Bowel Habits

Good bowel habits are important for preventing and managing hemorrhoids.Hemorrhoid straining

a. Never strain

Straining increases pressure on the veins in the rectum causing hemorrhoids and delays healing.

If your bowel s don’t move within a few minutes, stand up and resume your normal activity- avoid prolonged sitting and/or straining.

A short term remedy can be a warm drink and walking around. If you can’t empty your bowels speak with your pharmacist or health practitioner for assistance.

b. Obey the urge

Try to be aware of the correct or normal sensation of needing to empty your bowel.

Avoid holding on and deferring the normal urge to empty your bowels.

When you feel the normal urge to empty then go to the toilet (unless you are living with faecal incontinence and have a hypersensitive bowel in which case you may be retraining your bowel by deferring).

c. Don’t sit for too long

If your bowel doesn’t empty within a couple of minutes resume your normal activity. Prolonged sitting on the toilet can cause and/or aggravate hemorrhoids.

d. Routine

Try to establish a regular bowel emptying routine.

Know when your bowels usually empty and take the time you need to relax to empty rather than rushing or alternatively deferring the urge to empty if you are busy. If you know you are out of routine using your bowels and haven’t emptied your bowel for 3 days then appropriate medication may be required to help you resume your normal bowel routine.

Anticipate events or activities such as holidays or certain foods at restaurants that cause changes in your regular bowel habits and routine. If you know that you are prone to becoming constipated on holidays, take appropriate action to prevent this happening and causing hemorrhoids.

7. Avoid Heavy Lifting CrossFit participants

Heavy lifting increases the load on the pelvic floor including the rectum.

If repeated over time or with single episodes of heavy lifting the pressure of heavy lifting can cause hemorrhoid problems or aggravate existing hemorrhoids.

Safe lifting techniques can help to reduce the load on the pelvic floor as well as avoiding heavy lifting where possible.

8. Manage Your Body Weight

Being overweight is a risk factor for hemorrhoids-  abdominal body fat loads your pelvic floor, thereby contributing hemorrhoids.

The load associated with abdominal fat is transferred to the pelvic floor increasing pressure in the rectum and anus.

Managing your body weight and losing abdominal body fat if you are overweight is a positive step you can take towards managing hemorrhoids long-term.

9. Avoid Prolonged Squatting or Sitting

Prolonged sitting or squatting can both increase pressure within the anus and contribute to hemorrhoid problems.

Take regular breaks from sitting particularly if your work involves prolonged sitting – stand up and walk around every hour. Deep squatting increases pressure on the rectum and anus.

Lunging or kneeling are both preferable alternatives to squatting to minimize pressure on hemorrhoids.

10. Don’t Smoke

Smoking is a bowel irritant and can therefore increase the frequency of bowel movements.

Coughing associated with smoking increases the load on the rectum and weakens pelvic floor muscles that support and encircle the anus.

Read more to get immediate hemorrhoid relief

Yes I'd like to receive Michelle's FREE monthly NEWSLETTER with her latest exercise, health and wellness videos
Your email address will never be shared and your security protected.

We Welcome Your Comments


  1. Oh I’m sorry, I had a typo!
    Is it possible the lower back pain and constipation are caused by the same muscles/structures? Or a weak pelvic floor?

    I do sit quite a bit (office job) and have rounded shoulders …

  2. Chandandte says

    Can yoga exercises cure piles

  3. Thank you for this article and your YouTube channel!!. I’m in the US and because of this I don’t have great medical care and your videos have been very informative.

    My question is:

    Do you think lower back pain and constipation are possibly caused by the game thing and are they related to a weak pelvic floor? I have been constipated for a year (have internal hemorrhoids) and have back pain too, I am desperate for advice. I’m 29.

    Thank you again

  4. ayy lmao says

    good stuff, time to hit the floor and work out.

  5. Informative. Thanks a lot

  6. I am 20 , male , I got hemorrhoids , day by day it’s getting bigger , I tryed sitz bath , more fiber it didn’t worked out , …. I am shy to go to doctor .plz help me

    • You can have a cup of milk by adding 10-12 lemon drops empty stomach in the morning for around 7 days. This may help you to get rid of the problem completely.

  7. Yes he was in the military and was wounded and lost both legs above the knee. He wears prosthetics but only sometimes and uses a wheelchair otherwise

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Jessica which country do you live in? I suspect there is quite a bit more that your husband can do in terms of exercise than what he is doing now however I feel this should be guided by a health professional after appropriate assessment.

  8. I have a question about resources for health for Double leg amputees who suffer from hemorrhoids. Walking on prosthetics takes a lot of core strength which may aggravate the conditions but at the same time using only the wheelchair and extended sitting can aggravate as well. Are there any physicians or physical therapists that you know who specialize in traumatic amputations such as for veterans and related health issues such as hemorrhoids? PS this was by far the most informative site I have seen yet. Thank you!

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      What a great question Jessica and thank you for raising this topic. I don’t know of practitioners that specialize in this field. Many of the usual principles will apply as far as bowel emptying technique and positioning along with strategies to keep the stool soft. I would think that training the upper body in pelvic floor safe positions and with appropriate training exercises would be beneficial in assisting mobilization and reducing core loading too. Are you aware of pelvic floor safe principles for strength training Jessica or do you have someone who assists you with gym/strength work?

      • Thank you for the response! I just train on my own, mostly upper body arm cycle. I haven’t found someone at the gym knowledgeable in this topic. To wear above the knee leg prosthetics takes a lot of core straining but do not want to give it up, I feel like it may help in long run to keep walking on prosthetics. Are you in the NYC area by any chance? Or can direct me to a good pelvic floor specialist such as yourself. This is such an important topic your website has opened my eyes to. Thank you

        • Author: Michelle Kenway Pelvic Floor Physiotherapist says

          Hi Jessica
          What type of gym training are you seeking in particular? Posture? Core strengthening? Cardio? There is a vast amount you can do. I’m not in the US, let me know what you’re seeking and we can go from there. Cheers

          • Thank you so very much. Seeking how to keep healthy overall. Cardio and to keep healthy joints and spine. Mostly it is difficult to find exercises that can work other muscle groups and instead of mostly my arms.
            And to also avoid issues such a vascular disease and hemorrhoids. (Truthfully this is for my husband but he doesn’t reach out so I am trying to find experts or exercises to help him) he is very strong and fit but only uses arm cycle and pushups. I worry long term for his overall health as no practitioner we can find understands what he needs as combat veterans are a fairly new Population of patients who are scattered throughout the country. Thank you!

            • Author: Michelle Kenway Pelvic Floor Physiotherapist says

              Hi Jessica, thanks for reaching out on behalf of your husband. Are you seeking a general health and fitness program for your husband that’s appropriate for his pelvic floor/ hemorrhoids? Is there some reason that he only trains his upper body at the moment?

  9. Augustus.Marcus says


  10. Can I do squat with hemoroid

  11. Im experiencing hemorrhoids now and Im a mother of two. I have a job and its on computer works, I can’t avoid sitting for long since the client i had sets a tracker to ensure im doing my duty and i have to work for 8 hours a day.