Planking is a popular fitness exercise to strengthen core muscles and improve posture, but it might surprise you to learn that it has been linked to an increased risk of hemorrhoids (piles). Here, we will discuss the potential risks associated with planking and can planks cause hemorrhoids.
Exercising is beneficial for both physical and mental health, but it can also bring about unwanted side effects. But any form of exercise such as sit-ups, crunches, squats, or planks, which puts pressure on or around the rectum and anus, can increase your risk of developing hemorrhoids.
Want to perform planks for weight loss? Read how many calories do planks burn.
Table of Content
Can Planks Cause Hemorrhoids?
Hemorrhoids are painful swollen veins in the anus and rectum that can cause difficulty in sitting and walking. Yes, planks can cause hemorrhoids.
Planking involves lying face down on the floor and holding your body off the ground with only your toes and forearms touching the ground. This can put a lot of pressure on your lower abdomen and the rectal area, which can lead to swollen veins in your anus.
Despite its popularity, keep in mind that planking can cause or worsen hemorrhoids (piles). That is why people with hemorrhoids are advised not to engage in any bodyweight exercises that involve putting pressure on the abdomen or rectal area, otherwise, it will cause hemorrhoids to bleed.
A study published in the journal of Sports Medicine International found that high-intensity physical exercises can cause damage to the veins in the anus, leading to hemorrhoids. The study concluded that athletes who engage in high-intensity workouts, such as planking, running, sit-ups, ab exercises, weight lifting, cycling, rowing, and horseback riding, are at an increased risk of developing hemorrhoids.
If you experience any discomfort while planking or afterward, it is best to consult a physician as soon as possible to diagnose any problems as well as treatment options. It is paramount to practice proper form while doing planks in order to reduce any potentially hazardous side effects; remember that quality over quantity will be more beneficial in building core strength long-term.
Good Exercises For Hemorrhoids
It is important to understand not all exercises cause or worsen hemorrhoids. Some light and low-intensity workouts can help in strengthening the core muscles, reduce pressure on the rectal area and anus, as well as aid in reducing symptoms:
- Bicycle crunches
- Walking/Jogging
- Yoga
- Pelvic floor exercises (Kegel)
- Swimming
- High plank
Exercises To Avoid With Hemorrhoids
If you have been diagnosed with hemorrhoids, it is important to understand which exercises can put unnecessary strain on the lower abdomen, rectal area and anus. There are certain exercises that should be avoided, these include:
- Sit-ups (Squats)
- Intense crunches
- Leg lifts
- Planks
- Mountain climbing
- Cycling
- Horseback riding
- Rowing
Ab Exercises With Hemorrhoids
We advise people suffering from piles to avoid intense crunches because they can make hemorrhoids worse and cause bleeding. There are some safe ab exercises for people with hemorrhoids to do. These include:
- Kneeling knee tucks
- Reverse crunches
- Pelvic tilts
- Side planks
- Clamshells
- Reverse plank
Are Planks Good for Hemorrhoids?
No, planks are not good for hemorrhoids (piles) as they can worsen the condition. People with existing piles should avoid any bodyweight exercises that put a strain on the abdomen or rectal area.
Instead, people with piles should focus on low-impact exercises such as yoga, swimming, stretching, or light walking to build strength in the core and improve posture.
Best Sitting Position For Hemorrhoids
Sitting can be a great way to alleviate pain caused by hemorrhoids; however, it can also be an uncomfortable experience.
The best sitting position for people with hemorrhoids is to sit with hips and knees bent at around 35˚ to 45˚ angles to prevent pressure on the anus. When sitting, use a cushion or donut to reduce the pressure on the tailbone and help keep your back straight as this helps to keep your anal muscles relaxed. And while sitting on a chair, put a stool under your feet to bring your knees high to lower the pressure from the rectum.
Be sure to take breaks from sitting periodically throughout the day by standing and walking around; this helps increase circulation, reduce inflammation, and decrease pain.
Final Words
Exercising is essential for overall health and well-being, specifically core strength. However, certain exercises can cause or worsen hemorrhoids if you already suffer from them.
Planking is a great workout to strengthen core muscles, but it can increase the risk of developing piles, so it should be avoided at all costs by those with an existing diagnosis of hemorrhoids.
On the other hand, there are several light and low-intensity exercises that can be performed without causing any harm to those suffering from piles. Always keep in mind to practice proper form with any exercise in order to reduce the risk of developing any complications.
Frequently Asked Questions: (FAQs)
Can I do push ups with hemorrhoids?
It depends on your individual pain tolerance and the severity of hemorrhoids. If you experience any discomfort when doing push-ups, it is best to avoid them.
Can walking cause hemorrhoids to bleed?
No, walking should not cause hemorrhoids to bleed. However, it is possible to experience discomfort due to the pressure placed on the lower abdomen and rectal area in case of intense walking.
Does strength training cause hemorrhoids?
Yes, it is possible that strength training can cause or worsen hemorrhoids due to the pressure placed on the lower abdomen and rectal area.
