How to avoid hemorrhoids during sedentary work - prevention methods and exercises

Hemorrhoids are a common delicate disease that is easier to prevent than to treat. Therefore, high-quality, timely prevention of hemorrhoids in men is extremely important, and you can do it yourself at home.

The first signs of hemorrhoids in men are: discomfort in the anus, painful defecation, the appearance of external nodes and seals.

Movement is the best way to prevent

Optimal physical activity is the key to health

All doctors, without exception, note that the main problem of our time is the sedentary lifestyle of urban people. Reliable prevention of the disease is constant physical activity, which will prevent blood from stagnating in the pelvic organs and lower extremities

It is especially important to pay attention to this for those whose work involves long periods of standing on their feet or, conversely, long periods of sitting at the workplace. Sedentary work is one of the factors in the development of hemorrhoids. Doctors recommend moving as much as possible to avoid the onset of the disease. If your workday consists of several hours in a computer chair, take breaks every half hour

Even a five-minute break will help restore blood circulation in your legs and relieve tension. Even if you don't have time to go to the gym, you can do short exercise in the morning and walk more often instead of taking public transport. However, you should avoid sports that require heavy lifting. If a man or woman is involved in strength sports or weightlifting, then these are risk factors, as they cause severe overexertion and increase blood flow to the rectum

If your workday consists of several hours in a computer chair, take breaks every half hour. Even a five-minute break will help restore blood circulation in your legs and relieve tension. Even if you don't have time to go to the gym, you can do short exercise in the morning and walk more often instead of taking public transport. However, you should avoid sports that require heavy lifting. If a man or woman engages in strength sports or weightlifting, then these are risk factors, as they cause severe overexertion and increase blood flow to the rectum.

First signs

It all starts with itching and burning in the anal area. If you don’t take action right away, the disease will manifest itself as blood on your underwear. In severe pathologies, hemorrhoids fall out and hurt, and mucus is released from the anus.

Prevention of hemorrhoids should become part of the life of not only people who have undergone surgery, but also those who are completely healthy.

Any measures to prevent pathology are much more effective than medicinal suppositories or ointments. Such measures are relevant even after surgery, as they ensure the stability of remission.

Work is not an obstacle to preventing hemorrhoids

Proper organization of the workplace helps improve employee performance. But this is not very good for health, since hemorrhoids arise from sedentary work.

Due to a sedentary lifestyle, venous insufficiency develops. Therefore, when organizing your workplace, be sure to make sure that in order to perform some actions you need to stand up at least a little and take a few steps. For example, place a printer near the table or put the necessary document forms on a shelf.

Be sure to take breaks during sedentary work. They should last 2-4 minutes. During this period, move, you can do light exercises, for example:

bends;
squats;
stretching;
swing your legs.

Pay attention to your chair or armchair. Is the seat soft? Replace it with solid

While working, you can do training for the buttocks, which will serve as an excellent prevention of hemorrhoids for women who have a sedentary job.

Drivers of motor vehicles also have little physical activity. For them, an excellent way to disperse blood in the pelvis is a special massaging pillow. It prevents blood from stagnating, thereby preventing the appearance of hemorrhoids.

Why do hemorrhoids occur during sedentary work?

Preventing hemorrhoids is especially important for people with such a serious risk factor as sedentary work. Millions of people spend their working day sitting at computers in offices, in the driver's seat of a car, bus, or in the cockpit of a manned aircraft.

At the same time, the work of the heart is facilitated (there is no physical activity), but the venous system suffers.

Prolonged sitting position disrupts the outflow from the veins of the pelvis and abdomen and reduces intestinal motility. Conditions become even more complicated when wearing a tight belt or wearing compression garments.

The venous ring of the anal sphincter is designed to help the body and discharge accumulated blood into other vessels. But with a prolonged immobile position, this adaptation mechanism does not work.

It is possible to prevent consequences if you follow a few rules.

Rule for hemorrhoids No. 1

Don't do things that cause hemorrhoids. Follow the “don’ts”:

You cannot wear tight clothes and a belt;
sit on a soft seat or armchair;
eat fast food and drink carbonated drinks;
eat dry sandwiches;
engage in weightlifting, horseback riding and cycling.

Remember that it is not difficult to “grow” hemorrhoids, but getting rid of them is much more difficult.

Rule for hemorrhoids No. 2

Take a close look at your workplace. According to ergonomics, everything should be placed within reach, but this is a sure hemorrhoid! Make it so that you have to get up from time to time (to the phone, to the photocopier).

Replace an easy chair with a hard chair. This will prevent your gluteal muscles from relaxing and will be useful for exercise.

Drivers should purchase special pillows to prevent hemorrhoids. They are equipped with a soft massaging device and do not allow blood to stagnate.

Rule for hemorrhoids No. 3

Whatever urgent situation arises, take breaks from work after 30–40 minutes: walk around the room. If possible, drivers should stop the car and “check the tires.” At the same time, try to breathe deeply. Breathing movements with the help of the diaphragm promote a suction action to the right atrium, venous blood rises faster to the heart.

Rule for hemorrhoids No. 4

Don't forget about hygienic care of the perineum. Every morning and evening you need to wash yourself with water at room temperature. It’s a good idea to use liquid soap “for intimate areas” or with chamomile additives.

You need to wash the anus after each bowel movement. If you are not accustomed to emptying your bowels at home, you will have to carry a bag of wet wipes with you. They are sold at the pharmacy. Regular toilet paper can damage the sensitive skin in the hemorrhoid area.

For initial symptoms (itching of the skin, feeling of a foreign body), take a sitz bath in the evening with a weak solution of potassium permanganate

Crystals of potassium permanganate should be diluted in a separate container, the pink solution should be carefully poured into a basin, any trapped grains can cause a burn on the skin

Take a warm bath with sea salt at least once a week. This remedy allows you to tone the vascular bed and nervous system.

Rule for hemorrhoids No. 5

In your free time, walk more, visit the pool, and do gymnastic exercises. Watch your excess weight. Every unnecessary kilogram increases the likelihood of hemorrhoids.

Particularly important for prevention are:

lifting legs at an angle of 45 degrees from a lying position;
spreading and connecting straight legs with scissors;
alternate knee bends;
throwing your legs over your head and “birch tree”.

During breaks, you can do a useful exercise without leaving your chair: squeeze and unclench your gluteal muscles, trying to simultaneously pull the anal sphincter inward.

Rule for hemorrhoids No. 6

In your diet, you should not get carried away with smoked meats, hot sauces, and alcohol. To prevent hemorrhoids, you need to ensure regular bowel movements without constipation. Therefore, your diet should include a lot of vegetables and fruits. It is better to replace wheat bread with rye or “Doctorsky” bread with bran. Beet salad with prunes will help empty the intestines.

In the absence of stool, you can occasionally use laxatives of plant origin: Senade, Alexandria leaf, Slabilen. Buy herbal tea with laxatives at the pharmacy.

Do not forget about the mandatory consumption of at least 1.5 liters of water (excluding soup and compote) per day.

Rule for hemorrhoids No. 7

Dress for the season. Protect your feet from getting wet and hypothermia. In addition to colds, this promotes vasospasm in the lower parts of the body and provokes hemorrhoids.

If clinical manifestations arise that you cannot cope with, do not hesitate to consult a doctor. Only a specialist will select the right treatment, and it will certainly help.

Treatment

Once hemorrhoids in men have been diagnosed, treatment should be carried out as quickly as possible. Only then can complete relief from this disease be guaranteed. It is treated conservatively, surgically and minimally invasively. The doctor selects a specific treatment method for each patient, depending on the symptoms present.

The conservative method includes the use of antihemorrhoidal gels, ointments and suppositories that relieve tissue swelling and itching, eliminate inflammation, bleeding and heal the walls of the nodes. To strengthen the vascular walls, the doctor usually prescribes venotonic drugs. All these remedies help if hemorrhoids worsen in men.

Treatment is also carried out with the help of medications. They relieve inflammation, swelling well and suppress the proliferation of microbes. Medicines help relieve pain, relieve symptoms of itching, improve the condition of veins, strengthen the walls of blood vessels and prevent the formation of small cracks and ulcers. Anticoagulants prevent the formation of blood clots.

Treatment and prevention of hemorrhoids in men is also carried out using folk remedies. These can be various herbal infusions or baths with anti-inflammatory or hemostatic herbs.

In addition to these treatment methods, modern medicine offers new technologies. These include:

laser coagulation - in this case, a laser is used that “solders” the vessel feeding the node;
sclerotherapy - using a syringe, a substance is injected into the node, which clogs the lumen of the vessel, as a result of which the node dies and falls off;
cryodestruction - the node is frozen, which subsequently dies;
ligation - a latex ring is put on the internal node and tightened tightly, as a result of which the node does not receive enough blood supply and dies.

If such minimally invasive methods do not justify themselves, then they resort to surgical intervention.

Why you can get hemorrhoids and how to avoid the disease, treatment of hemorrhoids

In addition to impaired microcirculation, the occurrence of hemorrhoids can be affected by excessive force loads, for example, when lifting heavy objects, with constipation or during childbirth. People with reduced vascular tone and a tendency to varicose veins are more likely to develop hemorrhoids.

This does not mean that the listed factors are guaranteed to cause hemorrhoids, but their presence in a person’s life increases the likelihood of such a development of events.

Prevention is the best cure

Therefore, “risk groups” are recommended to carry out active prevention of inflammation of hemorrhoids of the large intestine. There are a huge number of ways to protect yourself from hemorrhoids, but you should only trust those proven by the scientific medical community; they are often the most effective.

First of all, you should carefully review your menu and adjust it.

Replace sweet and starchy foods with fruits and vegetables, this way you can relieve your diet from simple carbohydrates (some call them fast carbohydrates due to their ability to be absorbed in a fairly short period of time) in favor of complex carbohydrates (respectively, slow ones, since the breakdown of a large chain requires much more effort). The menu will also be significantly enriched with useful plant components such as vitamins and natural minerals.

It is worth clearly regulating the amount of alcoholic beverages consumed, and optimally, of course, abandoning them altogether. Since hemorrhoids are the least of the problems of those who regularly use the bottle. Inflammation of the venous cavities of the rectum develops especially often in beer drinkers.

However, only manipulations with diet and food cannot guarantee effective prevention of such a complex, multi-etiological disease. You should also include in your schedule a certain set of physical exercises that strengthen the muscular floor of the pelvis (in particular the muscles surrounding the anus).

To do this, you can resort to gymnastics, which was developed and first used by Arnold Kegel. He was a gynecologist and primarily cared for women who were going to give birth naturally, so not the entire set of exercises is suitable for the prevention of hemorrhoids.

The most effective technique is considered to be conventionally called “Reduction”. The controlled pelvic muscles should be simultaneously squeezed and just as quickly relaxed.

Repeat this ten times, four times each, during the day.

Of course, in the future you should strive to increase the number of repetitions in order to achieve the maximum efficiency (performing 200 exercises per day is considered optimal).

A set of therapeutic exercises

Perform each exercise twice a day, 10 approaches:

Stand with your legs crossed. Gradually tense and relax the muscles of the buttocks and anus. Allows you to improve blood flow from hemorrhoids, preventing their inflammation.
Get on all fours, lean on your elbows or rest on your palms. Squat on your heels, trying to lower your buttocks to the ground as much as possible. Regulates intestinal function.
Lie on your back, bend your knees and press them to your body. Wrap your hands around your knees. After 2-3 seconds, straighten your legs and lower your arms along your body. This improves blood flow and fights flatulence.
Lie on your back, raise and lower your straight legs, together or alternately right and left. Strengthens the muscles of the thighs and abs.
Lie on your back, raise your legs slightly. Spread from side to side and cross with scissors. Strengthens the abdominal and thigh muscles, stimulates blood circulation.
Lie on your back, bend your legs and spread them shoulder-width apart, rest on your feet. Raise your pelvis off the floor, hold it there for a few seconds and gradually lower it. This stimulates blood circulation in the pelvis.
Lie on your back and imitate cycling or running with your legs. Thanks to this, blood circulation in the pelvic organs is significantly improved.

We recommend watching a video lesson on gymnastics against hemorrhoids and constipation on this page. Suitable for people of all genders and all ages, incl. for pregnant.

Exercises to prevent hemorrhoids

Complex of preventive physical The exercise is simple enough to do at home or at work. Some of them are so inconspicuous that they can be done on public transport.

Get on all fours, arch your back up and down. Repeat several times.
Lie on your back, bend your knees. Place your feet on the floor. Slowly raise your pelvis from the floor, inhaling air, and lower your pelvis while exhaling.
Lie on your back, arms extended along your body. Squeeze the sphincter and gluteal muscles. After 5 seconds, slowly relax them.
Lie on your back, raise your straightened legs about 45 degrees. Holding them at this angle, cross and spread your legs.
Walk, raising your legs as high as possible. This exercise becomes even more effective if you cross your legs.
Sit on a chair, placing your feet completely on the floor. Straighten your back, lean forward a little. Strongly squeeze and unclench the anal sphincter 20-30 times.

Each exercise for hemorrhoids should be repeated daily, 10-15 repetitions daily. They are effective for prevention and for the recovery period after treatment of hemorrhoids.

If you are expecting a baby

It is very important to pay attention to such an issue as hemorrhoids during pregnancy. While expecting a child, women often suffer from hemorrhoids, since physiological changes during pregnancy contribute to increased constipation and increased pressure on the pelvic vessels. A pregnant woman should especially carefully monitor her diet, regular bowel movements, and also perform a number of simple but effective exercises to prevent hemorrhoids. The simplest of these exercises is sequential compression and relaxation of the sphincter muscles.

You can perform it in any environment - the exercise will remain invisible to others, but it will be extremely useful for preventing hemorrhoids. Pregnant women should never neglect walks. Starting from the second trimester, the uterus enlarges and puts pressure on the pelvic organs, so it is important to walk as much as possible to reduce this pressure and “disperse” the blood.

The simplest of these exercises is sequential compression and relaxation of the sphincter muscles. You can perform it in any environment - the exercise will remain invisible to others, but it will be extremely useful for preventing hemorrhoids. Pregnant women should never neglect walking

Starting from the second trimester, the uterus enlarges and puts pressure on the pelvic organs, so it is important to walk as much as possible to reduce this pressure and “disperse” the blood.

Doctor's advice

Igor Aksenov, coloproctologist: “The best methods to get rid of hemorrhoids are an active lifestyle, proper nutrition, elimination of diarrhea and constipation, and careful hygiene.
To prevent pathology, it is necessary to consume fermented milk products. Drink a daily dose of fluid within normal limits, eat raw vegetables and fruits, oatmeal and bran bread. Products and dietary supplements with calcium, magnesium, vitamins A, B, C, E are useful.

It is very useful to drink high-quality mineral water to normalize intestinal function. It is necessary to exclude from the diet: alcohol, laxatives, smoked, spicy, salted and fried foods.

Therapeutic exercise is very useful, but you should not actively engage in periods of inflammation and exacerbation of hemorrhoids. I would recommend sphincter gymnastics, abdominal and intestinal exercises, Mikulina and Beryozka exercises, therapeutic massage.

It is imperative to maintain hygiene and wash after each act of defecation.”

Simple habits to avoid hemorrhoids during sedentary work

To begin with, in order not to get hemorrhoids from a sedentary job, you need to include physical exercise in your schedule. This especially applies to those citizens who sit at their workplace for about 8 hours. The most common method to avoid hemorrhoids during sedentary work is swimming.

There should be a constant rule for every office worker: if you want to change your body position, it is preferable to stand up and walk around the office rather than cross your legs. This position causes poor blood circulation in the pelvic area. You can also go get coffee, go to the window, and make a few circles around your desk. Of course, ideally, do a little exercise to prevent hemorrhoids from sedentary work, but the majority of people do not dare to do this in an “open work area.”

Particular attention must be paid to the diet. Every day you need to eat fresh foods, fruits and vegetables that are rich in fiber.

It is also important to eat at the same hours. Well-established functioning of the gastrointestinal tract will help avoid hemorrhoids in sedentary work

Another rule is drinking regime. A person should drink 2 liters of clean water per day. With a normalized water balance, you don’t have to worry that you may suffer from a problem such as hemorrhoids from sedentary work.

Alas, not in all cases, disease prevention can prevent the appearance of hemorrhoids. For example, it is very difficult to neutralize a hereditary factor. In such a situation, you need to contact a specialist in a timely manner. He will conduct a proper consultation, prescribe the necessary tests, and prescribe the correct course of treatment.

Today, there are a lot of drugs that can relieve the uncomfortable symptoms of the disease, and they also help strengthen the blood vessels inside the body. When giving preference to venotonics, it is better to choose those that have a natural composition, have proven their effectiveness and have undergone clinical trials.

Normalization of stool as a method of prevention

Irregular bowel movements and a tendency to intestinal disorders are factors that increase the risk of hemorrhoids and inflammation. As mentioned above, proper nutrition helps to avoid constipation, and its absence guarantees that you will not have to deal with the expansion of the pelvic veins. Chronic constipation almost always leads to varicose veins of the small pelvis, the appearance of anal fissures and the appearance of hemorrhoids. Therefore, normalizing stool is the most effective method of preventing the disease. The same can be said about frequent diarrhea - such intestinal disorders cause constant irritation of the rectum and sphincter, which can serve as a starting point for the development of the inflammatory process.

What is prevention?

Despite the polyetiological nature of the disease, that is, the presence of many causes leading to it, several universal tips can be identified, the implementation of which will practically minimize the chance of developing hemorrhoids. The greatest influence on the disruption of blood supply processes in the rectal area, and, accordingly, the occurrence of hemorrhoids, is played by stool disorders. It has been scientifically proven that chronic constipation increases the chance of being affected by this unpleasant disease several times.

The main role in the pathogenesis of the disease in this case is the increased load on the intestines and severe straining, necessary for a successful bowel movement. Straining, in turn, has a pronounced effect on increasing intra-abdominal pressure and pressure in the vascular systems of the pelvis, which plays a crucial role in the occurrence of hemorrhoids. In addition, the need to pass very dense feces places a significant load on the intestinal wall and injures its mucous membrane. Based on this, we can say that stool disorders are one of the most important causes of hemorrhoids. Prevention of hemorrhoids, in this case, comes down to normalizing the process of formation of feces and the act of defecation. This can be achieved in many ways: For any health problem and the appearance of symptoms of hemorrhoids, such as periodic bleeding, pain, itching and burning in the anal area, you should consult a specialist. Hemorrhoids are a very common disease in both men and women, but its clinical picture also often masks other, more serious diseases. Often these are chronic anal fissures, rectal polyps, colorectal cancer. That is why, even if the diagnosis is obvious, it is necessary to undergo a complete examination of the intestines to exclude other diseases. Cancer is especially scary in this regard, since its manifestations are extremely similar to hemorrhoids. As you know, if cancer pathology in any area of the intestine is delayed, nothing can be done. As you can see, there is nothing supernatural in the prevention of hemorrhoids. It is enough just to lead an active lifestyle, eat right, maintain hygiene, prevent other diseases in a timely manner and not prolong them.

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Main reasons

Hemorrhoidal disease in men most often occurs with physical inactivity and low physical fitness. In general, the following factors may contribute to the development of hemorrhoids :

overweight, obesity;
working with a static body position, prolonged physical inactivity;
lack of adequate sleep, wakefulness and nutrition;
bowel dysfunction of any nature (for example, psychogenic constipation);
prostate adenoma, bacterial prostatitis, oncology;
homosexual contacts;
excessive physical activity, especially in the absence of proper training.

Hemorrhoids can be internal or external . In men, the external one is more common; it is characterized by prolapse of nodal elements and the risk of strangulation. The disease causes acute pain and bleeding.

Reasons for the development of hemorrhoidal disease in women:

difficult pregnancy and childbirth;
bowel dysfunction;
practice of anal sex;
lifting weights;
pelvic organ prolapse;
abnormalities of intestinal development.

Common causes include poor hygiene, poor diet leading to bowel disorders, especially constipation, alcoholism, genitourinary and intestinal infections.

Important! The severity of symptoms depends on the type and nature of hemorrhoids, its cause, and the age factor.