Most people at some age in their adult life suffer from piles or haemorrhoids. A pile is basically a condition where tissues in your anal canal get inflamed. It consists of blood vessels, support tissue, muscle and elastic fibres. Haemorrhoids occur because of constipation, chronic diarrhoea, pregnancy, straining while passing a stool or lifting heavy weights. Fortunately, apart from regular treatment methods, exercises can also help in curing as well as preventing piles. Regular exercises can improve your digestive health that reduces the chances of you having to face this condition. Here are 5 exercises that you can do to prevent haemorrhoids from occurring.
5 Exercises to Treat and Prevent Piles
All these exercises target your rectal tissues and abdominal muscles. With the help of these exercises you can have regular and easy bowel movements. Exercises can reduce swelling and inflammation as well.
1. Pelvic floor contraction
By this exercise you can make your pelvic floor muscles strong. This will relax your anal sphincter and prevent it from straining. Pelvic floor contractions help in passing stool easily and help you in preventing the condition of piles.
For this exercise you need to lie on your back straight on the floor. Then contract your anal muscles like you do when you need to stop gas from passing. Hold this contraction phase for around 5 seconds and relax your muscles. Repeat this exercise for 5 times. Use moderate strength and try to contract or relax your muscles as fast as possible.
2. Child’s Pose
This exercise is also called Balasana in yoga. It is a very beneficial exercise to increase circulation of blood around your anus that relieves constipation. Child’s pose also relaxes your back, hips and legs. This position helps your internal organs as well to perform their function more efficiently. Child’s pose increases pressure on your lower abdomen if you put your palm or fist on lower abdomen.
For this exercise you need to sit with your hand on knees and hips on your heels. After you have done so, extend your arms in front till your head almost touch the ground and remain in the position for 5 minutes. Now come back to original position and relax.
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3. Legs Up Wall Pose
This asana or pose is widely recommended to boost your blood circulation in your lower body. Legs up wall pose helps to get rid of discomfort and irritation from piles. It is also a yogic technique for constipation.
To do this pose, lie down next to the wall. Now place your hips almost touching the wall and your feet parallel to the wall. Now put your hands in a comfortable position most probably beside your body. Next give yourself a gentle abdomen massage by inhaling and exhaling deep breaths slowly. Continue doing this for 15 minutes and then relax your body.
4. Wind-Relieving Pose
This pose provides pressure on your abdomen and improves your digestive health. It can cure your condition of haemorrhoid and provide comfort. Wind-relieving pose relaxes your buttocks and anus muscles. You can make a little variation too in this exercise for increasing pressure.
To do this exercise, lie down with your back straight on the floor. Bend one of your knees and pull it towards your chest. Place your hands round your shins to hold your position. Hold opposite elbows to better grip. Hold this position for around 1 minute and then go to initial position. Do the same thing from your other knees as well. Repeat this exercise 5 times.
5. Bound Angle Pose
This is also one of the exercises performed in yoga. Bound angle pose can strengthen your inner thighs and increase flexibility of your lower body. This pose can aid in stimulating your internal organs and giving relief from discomfort during piles. However do not sit straight on the floor as it may give pain and irritation while having haemorrhoid.
For this exercise, sit on a cushion or folded blanket. Now keep your backs straight and sole of your feet touching each other with knees out wide. Interlace your fingers around your toes and stretch a little. Stay in this position for around 1 minute and then slowly relax your body.
Also Read- 7 Exercises To Get Rid Of Hip Fat
Should you avoid any particular exercises while having piles?
Yes, there are a few exercises that can put direct pressure on the area of haemorrhoid and can thus cause pain, irritation and bleeding. Hence you should avoid high impact exercises that affect your abdomen or area near your anus. Here are few exercises that you can avoid if you are having piles-
- Squats
- Situps
- Weightlifting
- Rowing
- Cycling
- Horse riding
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