Hemorrhoids: Tips for Finding Relief
How to Get Rid of Hemorrhoids
Hemorrhoids can rear their little head at many times during pregnancy, postpartum, and beyond. While they can be uncomfortable and painful, there are a lot of things that can help you find relief and heal them.
DO’s: For Finding Hemorrhoid Relief
Take your time. This is SO important. So many people strain or push to get it done FAST, but that extra pressure from straining is actually a big part of the problem. You should try and be free of distractions - meaning no phone, and as a much as you can have a quiet peaceful environment
Relax your pelvic floor when pooping. Your rectum is a part of your pelvic floor, so relaxing your entire pelvic floor is a must with hemorrhoids. Check out our blog on relaxing your pelvic floor to learn how this should feel. It might take a little practice, but it’ll be worth it.
Get a squatty potty! This is easy, cheap, and will help reduce strain with bowel movements. You can find one here.
Use warm water. You can use a peri bottle to spray warm water on your perineum
Fix your breathing. If you are constantly gripping or clenching your upper abdominals, you’re putting a lot of downward pressure on your pelvic floor. This downward pressure creates and perpetuates hemorrhoids. Make sure that your upper belly expands on your inhale rather than sucking in. Check out our blog on breathing to learn more.
Deal with any tailbone issues. Tailbone pain can make pooping painful, so it’s important to fix any tailbone problems if you’re also dealing with hemorrhoids. Our blog on tailbone pain can help get you started.
Check your fiber intake. Adding more fiber into your diet (or taking a fiber supplement) can help soften your stool, which makes it easier to pass bowel movements without needing to strain.
Hydrate. This is a huge one. The more water you drink, the softer your stool will be. But don’t drink too much, or else it can become too soft.
Seek out a pelvic floor PT. A trained physical therapist can help with diaphragm mobility, rib cage mobility, visceral restrictions, soft-tissue restrictions, or high-tone (tight) pelvic floor. Fixing these issues can help take pressure off of your pelvic floor and rectum.
DONT’s: For Finding Hemorrhoid Relief
Don’t hold your breath or strain while pooping. Instead, use your breath to help relax your pelvic floor.
Don’t slouch on the toilet. Good pooping posture is knees wide with elbows on your knees so you are leaned forward. (Like we said, a squatty potty can help!).
Want more pelvic floor support?
The good news is hemorrhoids do NOT have to be a part of motherhood. They are a pressure problem. And pressure problems are fixable. Inside our Expecting + Empowered App we walk through exactly how to strengthen your pelvic floor postpartum so that you have:
Better breathing mechanics
Better pressure management through your whole system
Pelvic floor coordination (not just kegels — we're past that)
And movement is non-negotiable (plus add in fiber + water). Our Postpartum Strength Program is designed to help you to regain the strength to do all of your daily mama tasks and more.
Learn more HERE!
Other Hemorrhoid Resources:
For further reading: Painful Bowel Movements
Need more help?
Schedule an Online Wellness Session with one of our women’s health physical therapists