How to ease hemorrhoid symptoms: 11 self-care tips from pelvic floor PTs

Noticing a lump near your anus, a bit of blood when you wipe, or itching or discomfort “down there”? You may be dealing with hemorrhoids — a common condition that occurs when veins in the rectum or anus become swollen.

While hemorrhoids are common, that doesn’t make them any easier to deal with. They can make bowel movements uncomfortable and frustrating. Some cases of hemorrhoids may require medical treatment, but many people can manage symptoms with simple at-home strategies. Small changes to your daily habits — like how you move, hydrate, and use the bathroom — can help alleviate symptoms and improve daily comfort.

Here’s what to know about what causes hemorrhoids to flare, plus 11 ways to find relief at home according to Hinge Health physical therapists.

What causes hemorrhoids to flare up?

Hemorrhoids can happen to anyone. They typically develop when there’s increased pressure in the rectal area. That uptick in pressure can come from a variety of everyday habits and conditions, but most commonly it’s due to constipation, which can result from prolonged sitting and not getting enough fiber. 

Some common causes of hemorrhoids include:

• Straining during bowel movements. One of the most common causes of hemorrhoids is straining, often due to constipation. “Straining to pass stool puts pressure on the anal veins and can lead to hemorrhoids,” says Amy Bock, PT, DPT, a Hinge Health pelvic floor physical therapist.

• Irritation around the rectal area. Your anus can become irritated due to chronic diarrhea, or increased frequency of bowel movements, which adds pressure and irritation to the anal area. Similarly, harsh or frequent wiping after bowel movements irritate the anus and rectum, contributing to hemorrhoid flares.

• Stress. While stress doesn’t directly cause hemorrhoids, it can affect digestion and bowel habits. When you’re stressed, your nervous system shifts into a heightened “fight or flight” state, which can slow digestion and change how your gut functions. Stress affects everyone differently — for some people, it can lead to constipation, while for others, it may trigger diarrhea. Both can cause hemorrhoids to flare up.

• Sitting for long periods. Whether you sit for your job or spend a lot of time driving, the seated position naturally puts strain on the anus and rectum. “Gravity pulls blood down when you sit, which can lead to swelling,” Dr. Bock says. “Also, inactivity in general can worsen constipation.” 

• Low-fiber diet. Soluble fiber, found in legumes, whole grains, fruits, and vegetables, helps soften stool and makes bowel movements easier to pass. Consuming plenty of fiber daily can help prevent constipation and stave off hemorrhoids.

• Dehydration. Your digestive tract needs ample moisture to promote healthy and smooth bowel movements and reduce the risk of developing hemorrhoids.

• Pregnancy or childbirth. During pregnancy, the growing uterus places pressure on pelvic veins, which can increase the likelihood of hemorrhoids. Hormonal changes can also slow digestion, making constipation more common. During labor, pushing can place additional strain on rectal veins, which may cause hemorrhoids to develop or flare.

• Heavy lifting or intense physical strain. Lifting heavy weights is beneficial for your long-term health. But, if you increase weight too quickly, before your body is prepared to lift that heavy, it can potentially lead to hemorrhoids. Any type of intense physical strain — whether an extra heavy lifting session at the gym or reorganizing your garage — can cause the rectal or anal veins to swell. 

• Age-related changes. Hemorrhoids become more common with age due to natural changes in the body. Over time, blood vessels may weaken, and the tissues that support the rectum and anus can lose some strength. Hormonal changes may also play a role. Together, these changes can increase pressure in the area and make hemorrhoids more likely.

11 self-care tips for hemorrhoids

For many people, simple at-home treatments can help ease symptoms and support healing. If you’re experiencing a hemorrhoid flare-up, the following self-care tips recommended by Hinge Health physical therapists are a great place to start.

• Keep moving. Movement is medicine and it keeps many bodily systems (including healthy bowel movements) operating smoothly. Any type of movement — like walking, stretching, or even household chores — can help keep things moving.  

• Take movement snacks throughout the day. Sitting for long periods of time without changing position or getting up to move can add pressure to hemorrhoids and increase pain. “Try to get up and move every hour if you have a sedentary job, even if you just get up to fill your water bottle or use the restroom,” says Dr. Bock. You can also do various exercises and stretches at your desk — any movement is better than none. 

• Practice targeted stretches. Pelvic floor stretches can help relax muscles in the pelvic area and hips, which can support easier bowel movements. “These muscles can become guarded or tense after developing a hemorrhoid due pain — think of it as a protective response,” says Dr. Bock. It may help to do these stretches before workouts or even before a bowel movement. (When symptoms flare, try to avoid excessive straining during exercise, such as lifting heavy weights, Dr. Bock says).

• Work with a pelvic floor PT. A Hinge Health pelvic floor physical therapist can help you with healthy bathroom habits and provide other tips to reduce strain and optimize pelvic floor coordination. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Stay hydrated. Drinking enough fluids helps prevent constipation, which can worsen hemorrhoids. “Try to drink about half your body weight in fluid ounces each day,” says Dr. Bock.

• Eat more fiber. Fiber helps soften stool and reduce straining. If you’re constipated, focus on soluble fiber (like oats, beans, and fruits). If you have diarrhea, adding more insoluble fiber (like whole grains and vegetables) can help add bulk.

• Use toileting supports. Using a small stool under your feet (like a “squatty potty”) can help position your body in a way that makes bowel movements easier to pass. “When your knees are slightly higher than your hips, it helps your pelvic floor relax,” says Dr. Bock.

• Avoid straining during bowel movements. Try not to hold your breath or push forcefully while on the toilet. “Instead, exhale gently and make a ‘shh’ sound to help relax the pelvic floor,” Dr. Bock says. Limit toilet time to about 5-10 minutes. Sitting longer can increase pressure on existing hemorrhoids.

• Be gentle when cleaning the area. Avoid harsh wiping with dry paper after a bowel movement. Dr. Bock suggests using a bidet or a peri-bottle to spray the area clean after you pass stool. If you don’t have access to those, using a moist wipe can also help. You can then use dry toilet paper to dab the area dry.

• Apply over-the-counter creams and ointments. Common over-the-counter products such as Preparation H can help with reducing inflammation that occurs when blood vessels in the anus or rectum are dilated. “Sometimes these medications also have an analgesic that can temporarily help numb pain,” says Dr. Bock.

• Take a warm sitz bath or use a cold compress. A sitz bath is a warm, shallow bath meant to soothe the anus, rectum, and perineum. “It can help calm down the area, especially after a bowel movement or when you feel uncomfortable,” says Dr. Bock. You can also use a cold compress to help reduce the swelling in the area. Consider trying both methods or sticking to the one that works best for you.

When to see a doctor  

Pain from hemorrhoids often improves on its own with simple at-home treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Anal or rectal bleeding that doesn’t stop 

• Severe pain or swelling 

• Difficulty sitting or walking 

• Symptoms that don’t improve despite at-home treatments

PT tip: Limit toilet time 

Constipation can be frustrating, especially if you already have hemorrhoids. But when you can’t go, try not to sit on the toilet for more than five or 10 minutes. “Sitting on the toilet keeps pressure on the rectal veins that are already irritated and can worsen the discomfort,” says Dr. Bock. “If you can’t go, get up, walk around, and try again later once you get another urge to go.”

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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