Hemorrhoids may not be the first thing to come to mind when you think of what can happen to your body while pregnant and after delivering your baby. However, they are very common and can lead to painful bowel movements as well as general discomfort with moving throughout your day and at night when sleeping.
Additionally, pelvic floor physical therapy isn't usually the first thing to come to mind for treatment. There is so much that can be done with pelvic floor physical therapy to treat hemorrhoids in conjunction with keeping yourself regular, addressing diet, and staying hydrated.
So what are hemorrhoids exactly and why do you get them?
Hemorrhoids: Inflamed and irritated veins around the rectum than can be painful, itch, and bleed with bowel movements
How they happen: Through increased pressure on the pelvic floor and rectum. This includes constipation and straining with bowel movements. This is common during pregnancy and even more commonly reported postpartum.
5 best exercises for hemorrhoids
Pelvic Floor Contractions:
Start by squeezing the muscles between your sit bones like you are trying to stop from passing gas, make sure you aren't clenching your butt when you do this
You should also be able to feel like you can fully relax these muscles and create space between your sit bones
Repeat this exercise slowly with control until you feel like both the contraction has gotten stronger and like you are able to relax more fully
Deep Squats
Start by seeing how far you can go into a squat with your toes angled out and your feet greater distance than hip width
If you are unable to go to the floor or maintain this depth without a lot of effort, place some cushions or yoga blocks under your bottom to support yourself
Hold a deep, but comfortable version of this position for 2-5 minutes performing deep, slow belly breathing to relax your glute muscles
Puppy Pose
Start on your hands and knees, then lower your head to the ground with your arms stretched out in front of you
Your hips should stay stacked over your knees so that your bottom is high in the air, reaching your tailbone towards the ceiling
Angle your feet away from each other so they are slightly wider than your knees
Focus on deep breathing in this position and on relaxing the space under your tailbone and between your sit bones
Perform for 2-5 minutes
Frog Bridge
Start by lying on your back with your knees bent, your feet should be together and knees apart
Press through your feet to lift your hips in the air while keeping your knees in the same position, not letting them come together
Perform a pelvic floor contraction between your sit bones as you lift and then repeat 15-20 times
Lateral Lunge
Stand with your knees straight, toes slightly angled out, and feet as wide apart as they will go
Squat back and down into one leg, only going as far as you can without bending the knee of your other leg which should remain straight
When you've reached your full depth, switch and go to the other side
Repeat this, alternating sides, approximately 10-15 times
Although these exercises are great tools for both getting rid of and preventing hemorrhoids, there are still many other things you want to add in to your daily routine!
Hydrate: Make sure you are getting enough fluids and electrolytes to minimize constipation and straining with bowel movements
Diet: Eat lots of fiber rich foods, especially fruits and vegetables. This will additionally help keep you regular and reduce straining with bowel movements
Routine: Drink something warm in the morning and always eat breakfast to help with your body's routine of having a bowel movement every morning before going on to start your day
Pooping mechanics: Use a squatty potty or foot stool so that your knees are both above your hips and wider than your hips. Make sure to BREATHE, you want to minimize holding your breath as much as possible
*Make sure to reach out to your physician if your hemorrhoids are not improving in case you need additional medications or topical ointment
@refine_pelvicpt
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