Sedentarism and Hemorrhoids? There’s a Strong Connection

Hemorrhoids are far more common than most people think – it is estimated that up to 75% of adults will suffer from them at least once in their lifetime. Leading a predominantly sedentary lifestyle, spending hours on end sitting, can be a real risk factor for the onset or worsening of hemorrhoids.

Office jobs, long periods of driving, and staying sedentary at home all create contexts where pressure on the anorectal area increases, creating favorable conditions for the development of hemorrhoids.

Why is that?
When we stay seated for long periods, blood circulation in the rectal and anal area slows down, veins become dilated, and venous congestion causes hemorrhoidal veins to swell. Additionally, prolonged sitting often results in poor bowel movement: leading to constipation or difficult bowel movements, which also increases straining during defecation.

What Are the Mechanisms and Signs?

Sitting for long periods generates 3 mechanisms that favor hemorrhoids:

1. Prolonged compression of the veins in the anal canal and rectum
2. Reduced bowel motility and increased defecation effort
3. Altered local circulation: prolonged sitting causes hemorrhoidal veins to swell, become painful, irritated, and more susceptible to prolapse or thrombosis.

What signs can indicate that your prolonged sitting is putting your health at risk?

You may experience: a feeling of heaviness or discomfort in the anal area, itching or irritation, small bleeding during defecation, or pain while sitting for long periods. These are symptoms not to be overlooked. 

What Can You Do Immediately to Reduce the Risk (and Improve the Situation)?

You can alleviate your sedentary lifestyle by:

• Taking breaks every hour: Stand up, walk for 2-3 minutes, do some simple stretching or pelvic mobility exercises to improve local circulation.
• Posture and support: Choose ergonomic chairs, use “donut cushions” if you already have discomfort, and avoid hard chairs. A hard surface accentuates pressure.
• Diet and hydration: Increasing fiber intake (fruits, vegetables, legumes, whole grains) helps prevent constipation. Drinking enough water is essential. Reducing defecation effort means easing the hemorrhoidal veins.
• Regular physical activity: Even 20-30 minutes of walking or moderate aerobic activity per day help bowel motility and venous circulation.
• Avoid prolonged sitting on the toilet: Reading or using your phone on the toilet can unnecessarily extend your sitting time, increasing anorectal pressure.

If you already have hemorrhoids, know that minimally invasive treatments exist (such as rubber band ligation, sclerotherapy, laser surgery), which can be combined with a proper lifestyle.

Today, active prevention relies on mindful choices. Even small daily changes can make a big difference. Spending too much time seated can worsen hemorrhoids, but with awareness, movement, and good habits, you can safeguard your intestinal and rectal health.

Do you have persistent anal discomfort? Talk to your doctor. Request a proctological evaluation, integrate the recommended habits, and choose healthier sitting postures and durations.

*Note: The content of this article is for informational purposes only and does not replace medical advice. If you experience symptoms or have concerns, consult a healthcare professional.