How to Get Rid of Haemorrhoids Naturally: 5 Tips That Actually Work
Haemorrhoids: 5 Clinically-Backed Tips to Treat and Prevent Piles Naturally
Haemorrhoids — also known as piles — are far more common than most people realise, and in many cases entirely preventable. Here are five natural, practical ways to treat and prevent them.
Haemorrhoids, piles, grapes — whatever you call them, they are a pain in the backside. Literally. They are swellings in and around the rectum and anus containing enlarged blood vessels, and while many people have them without knowing it, severe haemorrhoids can be painful, itchy, and deeply uncomfortable.
Haemorrhoids affect both women and men — global studies indicate a slightly higher prevalence in women (around 27%) compared to men (around 25%), a difference largely driven by pregnancy as a major risk factor.[5] Whatever your gender, the approach to prevention and treatment is the same — and a stronger pelvic floor plays a bigger role than most people realise.
Haemorrhoids are swollen blood vessels in and around the rectum and anus. They can be internal (inside the rectum) or external (under the skin around the anus). Common symptoms include itching, discomfort, pain, and occasionally bleeding during a bowel movement.
They are extremely common — most people will experience them at some point in their lives, and they affect women and men in roughly equal numbers. Straining, constipation, prolonged sitting, pregnancy, and a weak pelvic floor are among the leading contributing factors.
5 top tips to treat and prevent haemorrhoids
1. Strengthen your pelvic floor
This is the tip most people don't expect — but it is one of the most effective. Pelvic floor exercises (Kegel exercises) increase blood circulation in the anal area, which helps prevent haemorrhoids from developing in the first place. Stronger anal sphincter muscles also provide greater support, reducing the likelihood of internal haemorrhoids protruding. For women, the Kegel8 Ultra 20 V2 includes targeted programmes that work the full pelvic floor — including the muscles of the anal area. For men, the Kegel8 V for Men is specifically designed to strengthen the male pelvic floor with the same clinically targeted approach.
2. Avoid constipation
Constipation is one of the primary causes of haemorrhoids — and one of the most preventable. Eating a fibre-rich diet, drinking 1.5–2 litres of water daily, and avoiding processed foods all help keep stools soft and easy to pass. A Go Better Toilet Stool can also make a significant difference — standard Western toilets don't allow you to sit in the correct position for complete bowel elimination. Raising your knees above hip height with a toilet stool releases the puborectalis muscle, allowing you to fully empty your bowels easily and without effort.
3. Avoid heavy lifting
Every time you lift a heavy object — correctly or otherwise — you place significant strain on your rectal area. Over time, repeated heavy lifting can cause haemorrhoids to develop or worsen, and can also contribute to rectal prolapse. If heavy lifting is unavoidable, always brace your pelvic floor before you lift — exhale as you exert — and never hold your breath. Building a strong pelvic floor with the Kegel8 Ultra 20 V2 (women) or the Kegel8 V for Men (men) provides the internal support your body needs to cope with physical load.
4. Don't strain on the toilet
Pushing hard during a bowel movement is one of the most direct causes of haemorrhoids. Straining puts pressure on the blood vessels in the rectum and anus, causing them to swell and bulge. If you find yourself needing to strain, it is a sign that either your stool is too hard or your body position is working against you. The Go Better Toilet Stool naturally aligns your body into the squatting position — the position humans evolved to use — making bowel movements easier, more complete, and completely strain-free.
5. Don't sit or stand for too long
Prolonged sitting and standing both increase pressure on the veins in the anal area, contributing to haemorrhoid development. If your work requires long periods of sitting, take regular short breaks to move around. A wedge cushion can help correct your posture and reduce pressure on the perineum when sitting for extended periods. SRC support garments can also help by providing gentle compression and support to the pelvic floor and perineal area throughout the day.
Most haemorrhoids resolve with lifestyle changes, but you should see your GP if you experience rectal bleeding — particularly if it is bright red — as this can occasionally indicate something more serious. Also seek advice if haemorrhoids are causing significant pain, are not improving with self-care, or if you notice a lump around the anus that is not resolving.
Kegel8 recommends
5 Things That Can Help With Haemorrhoids Right Now
Pelvic Floor Toner — for Women and Men
Strengthening the pelvic floor and anal sphincter muscles improves circulation in the rectal area and provides the internal support that helps prevent haemorrhoids developing or worsening. For women: the Kegel8 Ultra 20 V2. For men: the Kegel8 V for Men.
Shop Kegel8 V for Men →Go Better Folding Toilet Stool
Raises your knees into the natural squatting position, releasing the puborectalis muscle for a complete, strain-free bowel movement every time. One of the simplest changes you can make today.
Shop the Go Better Stool →SRC Restore Support Garments
Clinically proven compression shorts and leggings that support the pelvic floor and perineum throughout the day — reducing downward pressure that can aggravate haemorrhoids.
Browse support garments →Osalis Foldable Sitz Bath
One of the most clinically recommended at-home treatments for haemorrhoid relief. Soak the affected area in warm water for 15–20 minutes, two to three times a day, to soothe pain, reduce itching, and promote healing.
Shop the Sitz Bath →Kegel8 Hot/Cold Therapy Pack
Apply cold to ease swelling and discomfort quickly — wrap in a towel and apply for 10 minutes at a time. A simple, immediate way to relieve acute haemorrhoid pain at home.
Shop the Therapy Pack →Frequently asked questions
Haemorrhoids (piles) are swollen blood vessels in and around the rectum and anus. They are caused by increased pressure in the rectal area — most commonly from straining during bowel movements, constipation, prolonged sitting, heavy lifting, and a weakened pelvic floor. Pregnancy is also a significant trigger. Most people will experience haemorrhoids at some point in their lives.
Yes — and this surprises many people. Pelvic floor exercises increase blood circulation in the anal and rectal area, which helps prevent the blood vessel swelling that causes haemorrhoids. They also strengthen the anal sphincter muscles, providing better support and reducing the likelihood of internal haemorrhoids protruding. The Kegel8 Ultra 20 V2 targets all of these muscles effectively.
Standard Western toilets put the body at roughly a 90-degree angle, which keeps the puborectalis muscle partially contracted — making complete bowel emptying difficult and encouraging straining. A Go Better Toilet Stool raises your knees above hip height, replicating the natural squatting position that fully relaxes this muscle. The result is an easier, more complete evacuation with no straining — removing one of the primary causes of haemorrhoids.
Small haemorrhoids often resolve on their own within a few days, particularly if the underlying cause (such as constipation or straining) is addressed. Larger or more persistent haemorrhoids may take longer and benefit from consistent lifestyle changes — including pelvic floor exercises, improved diet, adequate hydration, and using a toilet stool. If haemorrhoids are not improving or are causing significant pain or bleeding, see your GP.
Yes — both conditions share common causes, primarily a weakened pelvic floor and increased intra-abdominal pressure from straining or heavy lifting. Women with pelvic organ prolapse are more likely to experience haemorrhoids, and vice versa. This is why strengthening the pelvic floor is beneficial for both conditions — and why the same lifestyle changes (avoiding straining, using a toilet stool, managing constipation) help prevent and manage both.
They can — particularly if the underlying causes are not addressed. Haemorrhoids that are treated without tackling contributing factors like a weak pelvic floor, constipation, or prolonged sitting are likely to recur. The most effective long-term approach combines pelvic floor strengthening, good bowel habits, adequate hydration, and regular movement throughout the day.
From haemorrhoids to bladder leaks to prolapse — a strong pelvic floor protects everyone, regardless of gender. Our team in East Yorkshire has been helping women and men take control of their pelvic health for over 30 years.
Sources & further reading
- NHS (2022). Haemorrhoids (piles). National Health Service. [Viewed 21 May 2026]. www.nhs.uk/conditions/haemorrhoids-piles
- NICE (2021). Haemorrhoids: management. National Institute for Health and Care Excellence. [Viewed 21 May 2026]. www.nice.org.uk/guidance/ng148
- Sikirov, D. (2003). 'Comparison of straining during defecation in three positions.' Digestive Diseases and Sciences, 48(7), pp. 1201–1205. [Viewed 21 May 2026]. doi.org/10.1023/A:1024180319005
- Sebo, P., Quinio, C., Viry, M., Haller, D.M. and Maisonneuve, H. (2022). 'Perceived Effectiveness and Overall Satisfaction of Using a Toilet Stool to Prevent or Treat Constipation: An Analysis of Online Comments.' Journal of the American Board of Family Medicine, 35(4), pp. 836–839. [Viewed 21 May 2026]. doi.org/10.3122/jabfm.2022.04.210474
- Johns Hopkins Medicine (2025). Hemorrhoids. [Viewed 21 May 2026]. www.hopkinsmedicine.org/health/conditions-and-diseases/hemorrhoids
- Fontem, R.F. and Eyvazzadeh, D. (2025). 'Internal Hemorrhoids.' Annals of Medicine, 57(1). [Viewed 21 May 2026]. doi.org/10.1080/07853890.2025.2606433
