Exercises That Make Hemorrhoids Worse

You finally dragged yourself to the gym, pushed through the warm-up, and even convinced yourself that today might actually be your day. Then halfway through your workout… that familiar, uncomfortable pressure hits. Cue the panic: Did I just make my hemorrhoids worse?

If that sounds like you, you’re in the right place. Yes, certain exercises can definitely aggravate hemorrhoids. But that does not mean you need to stop moving, avoid the gym forever, or pretend the elliptical is suddenly your entire personality. You just need to know what’s triggering the flare-ups and what movements are kinder to an already-sensitive area.

By the end of this guide, you’ll know which exercises to avoid (or modify), how to move safely, and what types of workouts actually support healing. Whether you're using a sitz bath for recovery or trying to keep flare-ups from ruining your routine again, this is your game plan.

Let’s get into it (your booty will thank you).

 

Why Exercise Affects Hemorrhoids (Quick Science)

Before we jump into the worst offenders, let’s clear up one thing: exercise itself isn’t the enemy. Movement is actually one of the best long-term strategies for improving hemorrhoids because it boosts circulation, supports healthy digestion, and helps maintain a healthy weight.

But certain exercises push your pelvic area a little… too far.

Here’s the quick breakdown:

1. Increased intra-abdominal pressure
Anything that makes you brace or “bear down” pushes extra pressure onto the rectal veins and those are the exact veins that are already irritated when hemorrhoids flare. Think heavy lifting, straining, forced breathing.

2. Straining and breath-holding
When you lift heavy or do an intense movement, it’s common to accidentally hold your breath. This is called the Valsalva maneuver, and it’s basically the equivalent of doing a “deep internal push” which is not ideal for hemorrhoids.

3. Poor form makes everything worse
If your core collapses, your back arches, or your breathing is off, guess what takes the pressure? Yep, the pelvic floor and rectal region.

But here's the good part:
Movement boosts digestion, improves circulation, and supports long-term prevention. The key is choosing the right type of exercises while you’re healing.

 

Should I Stop Exercising Completely? (Spoiler: No.)

Absolutely not.
Light movement can:

• Support healthy bowel movements
• Reduce inflammation
• Boost blood flow
• Improve mood and stress levels (big factor if your flare-ups are stress-triggered)

So no, you don’t need to become a couch fixture. You just need to be strategic.

 

The Worst Offenders: Exercises to Avoid (Or Modify)

Below are the top exercises that can seriously worsen hemorrhoids — along with safe modifications so you don’t feel completely sidelined.

Heavy Weightlifting & Powerlifting

If you love lifting, I’m sorry in advance! This one’s going to sting more than leg day after skipping for three weeks.

Heavy lifting is hands down one of the biggest culprits for hemorrhoid flare-ups. It all goes back to:

• The Valsalva maneuver (holding your breath while pushing weight)
• Straining during heavy squats, deadlifts, and overhead lifts
• Extreme spikes in intra-abdominal pressure
• Leg press machines (these are especially notorious because the strain is unreal)

When you’re pushing your max, your entire core braces and pushes downward. And while that’s great for powerlifting performance, it’s not so great for already-inflamed rectal veins.

What to do instead:

• Drop the weight significantly and focus on higher reps with lighter resistance
• Swap barbells for resistance bands or bodyweight movements
• Use machines instead of free weights — they’re easier to control
• Practice proper breathing: inhale on the easy part, exhale on exertion
• Shorter sessions, longer rest periods to reduce pressure buildup
• Avoid grinding reps or pushing to failure until you’re fully healed

And real talk:
We know telling a lifter to “go lighter” feels like telling Jennifer Hudson to whisper. But think of this as a smart deload phase — the type elite athletes use intentionally to prevent injury and come back stronger. Your booty isn't being dramatic. It’s giving you feedback.

 

High-Impact Exercises & Jumping

If your workouts involve leaving the ground, pounding the pavement, or doing anything that makes the gym floor shake — your hemorrhoids might not love you right now.

Common culprits:

• Box jumps
• Burpees
• Jump squats
• High-intensity jumping rope
• Running, especially long-distance or on hard surfaces

The problem? High-impact movement = jarring force. That downward pressure sends shockwaves through your pelvic area, which can irritate or worsen hemorrhoids.

Running also becomes tricky if you’re dehydrated or constipated — both of which strain the rectal area.

Modifications to try instead:

• Step-ups instead of box jumps
• Walk-out planks instead of burpees
• Low-impact cardio like the elliptical or incline walking
• Swimming (the ultimate hemorrhoid-friendly workout — more on that shortly)

If high-impact training is part of your identity, don’t worry — this isn’t forever. But during a flare-up, the goal is to reduce pounding, pressure, and anything that slams force into your pelvis.

 

Straining Core Work

Crunches and hemorrhoids go together like oil and water — or more accurately, like crunches and lower-back pain (you know exactly what I mean).

Watch out for:

• Full sit-ups
• Leg lifts
• V-ups
• Weighted ab exercises
• Planks held too long with poor form

These moves push your core downward, not inward. That downward force? Straight to your pelvic floor.

Why it matters:

• They create direct pressure on the pelvic floor
• You’re more likely to hold your breath
• Many involve a “bearing down” motion
• Poor form makes everything worse

Better alternatives:

• Modified planks (on knees or shorter durations)
• Dead bugs
• Bird-dog variations
• Standing core exercises (wood choppers, controlled twists)

The goal isn’t to avoid core work entirely, it’s to avoid the kind that feels like you’re trying to fold yourself into a suitcase.

 

Cycling (The Controversial One)

Cycling is tricky because it’s great cardio, but… the positioning is not ideal.

The problem:

• Direct, prolonged pressure from the saddle
• Friction against sensitive skin
• Narrow seats = more pressure on external hemorrhoids
• Longer rides = more irritation

Competitive cyclists get hemorrhoids more often for these exact reasons.

If cycling is your main form of exercise, don’t panic — just adjust.

If you're a cyclist:

• Padded shorts are a must
• Stand up regularly to relieve pressure
• Adjust your saddle height and angle
• Consider a cut-out saddle to reduce direct pressure
• Stick to shorter rides during a flare
• A stationary bike with a wider seat may be more comfortable

A little tough love:
Your Peloton PR can wait. Your butt can’t.

 

The Safe Zone: Best Exercises When You Have Hemorrhoids

These are your go-to, hemorrhoid-friendly, body-approved workouts while you heal.

Swimming (The MVP)

If hemorrhoids had a favorite workout, this would be it.

Why swimming is perfect:

• Zero impact
• You're horizontal, reducing rectal pressure
• Water supports your body weight
• Gentle cardiovascular conditioning
• Easy to modify intensity
• Improves circulation without strain

A common question: Can you swim with hemorrhoids?
Yes — absolutely. The water won’t irritate them, and the pressure relief actually feels amazing.

 

Walking

Walking is underrated (especially when your body needs low-impact movement).

Benefits:

• Promotes digestive motility (goodbye constipation)
• Doesn’t spike pelvic pressure
• Easy to scale intensity
• Joint-friendly
• Helps circulation to the pelvic region
• Extremely accessible, no equipment required

Outdoor walks are usually better for mood and engagement, but treadmills work fine too. Aim for consistency rather than speed.

Yoga (With Modifications)

Yoga can be a lifesaver — as long as you choose the right poses.

Great options for hemorrhoids:

• Pawanmuktasana (wind-relieving pose — yes, the name is perfect)
• Cat-cow
• Child’s pose
• Legs up the wall
• Supine twists
• Gentle hip opening

These poses support digestion, relax the pelvic floor, and improve circulation.

Avoid or modify:

• Deep squats (too much pelvic pressure)
• Intense twists
• Inversions (headstands, shoulder stands)
• Boat pose (major core strain)
• Any bind or position that restricts breathing

Basically: Downward dog? Sure. Downward pressure? Hard pass.

Pilates (The Pelvic Floor Friendly Option)

Pilates is one of the best options for hemorrhoids because:

• It emphasizes breath work
• Movements are controlled and intentional
• Great for pelvic floor awareness
• Low impact
• Easy to modify

Just let your instructor know what’s going on so they can offer adjustments that support healing.

 

When to Get Back to Your Regular Routine

So, how do you know when it’s safe to jump back into your usual workouts?

Signs you're ready:

• You can sit comfortably
• No pain during everyday activities
• No bleeding for at least a week
• Bowel movements are regular and pain-free
• No swelling or irritation after gentle exercise

How to return safely:

• Start at 50% intensity
• Add one challenging exercise per week
• Monitor how your body feels 24–48 hours after
• Keep using your sitz bath post-workout (your future self will love you)
• Hydrate like it’s your side job

Red flags to stop immediately:

• Sharp pain
• Bleeding during or after exercise
• Increased swelling
• Feeling like something is “bulging” or prolapsing
• Any movement that makes you hold your breath

Remember: flare-ups can be delayed. Listening to your body is a non-negotiable skill.

 

The Bigger Picture: Exercise & Hemorrhoid Prevention

Long-term, your workout routine can play a huge role in preventing future flare-ups.

Why staying active matters:

• Supports healthy weight (less pressure on pelvic veins)
• Reduces constipation
• Strengthens core muscles that support your pelvic floor
• Improves circulation
• Lowers inflammation

But here’s the real key:
Form > intensity.
Every time.

Lifestyle choices matter just as much:

• Hydrate consistently
• Meet your daily fiber goals
• Don’t strain on the toilet
• Take breaks from long sitting sessions
• Manage stress — flare-ups love stress

This journey isn’t about avoiding exercise forever. It’s about exercising smarter.

 

Conclusion

Having hemorrhoids doesn’t mean giving up on fitness . It just means working with your body instead of against it. The exercises you avoid now are temporary sacrifices for long-term comfort. Small, consistent movement beats intense, irregular training every time.

Your body is healing. Honor that.
Modify what you need to.
And when in doubt? Using Sitzology's cooling gel or a  post-workout sitz bath (with our sitz salts) never hurts.