Living with fistula can be difficult, but including targeted exercises in your routine can help address symptoms and promote healing. Kaizen Fistula Care offers a holistic approach to managing fistula, combining medical treatment with lifestyle changes. In this blog, we’ll explore 12 effective exercises you can do at home to relieve pain and support your journey toward recovery.

While exercise alone may not cure a fistula, it can be a helpful addition to your treatment plan. Here are 12 exercises you can try at home to improve your condition:

1. Vajrasana: This yoga pose improves digestion and blood circulation in the pelvic region. Kneel with your toes together and sit back on your heels. Keep your back straight and rest your hands on your thighs.
2. Malasana: This in-depth squat stretches your hips and groin, promoting better blood flow. Squat low with your feet flat on the floor and knees apart. Bring your torso between your thighs and hold your hands in a prayer position at your chest.
3. Prapadasana: This exercise enhances circulation and awareness in the lower body. Stand tall, then hinge at your hips and fold forward, reaching for your toes or shins. Keep your back relatively straight and breathe deeply.
4. Uttanapadasana: This strengthens your core and pelvic floor muscles. Lie on your back with your legs extended. Raise one leg straight up towards the ceiling, holding the other leg flat on the ground. Hold for a few seconds, then lower and repeat with the other leg.
5. Pavanamuktasana: This pose can help digestion and relieve gas. Lie on your back and bring one knee to your chest, clasping your hands around it. Hold for a few seconds, then lower and repeat with the other leg.
6. Siddha-asana: This seated pose stretches your inner thighs and groin. Sit on the floor with one leg raised and the other folded, the sole of your foot facing up near your groin. Sit upright with your back straight and hold for a few seconds. Repeat on the other side.
7. Pelvic Floor Exercises: Pelvic floor exercises, also known as Kegels, are beneficial for strengthening the muscles surrounding the fistula site. To perform Kegels, simply tighten the muscles you would use to control the flow of urine, hold for a few seconds, & then release. Aim to do 10-15 repetitions, slowly increasing the duration of each hold as your muscles strengthen.
8. Yoga: Yoga offers a gentle but effective way to improve flexibility, reduce stress, and promote overall well-being. Certain yoga poses, such as the Bridge Pose, Child’s Pose, and Cat-Cow Stretch, can specifically target the pelvic area, helping to alleviate pressure and discomfort associated with fistula. Practice these postures mindfully, concentrating on your breath and listening to your body’s cues.
9. Walking: Walking is a great low-impact exercise that can help with mood enhancement, weight management, and circulation improvement. Every day, try to get in at least 30 minutes of brisk walking, and if you feel comfortable, progressively increase the time and intensity.
10. Deep Breathing Exercises: People who live with fistulas frequently experience tension and worry, which can be reduced with deep breathing exercises. To practice diaphragmatic breathing, take a deep inhale via your nose, lift your stomach, and then slowly release the breath through your mouth. For several minutes, repeat this technique, paying attention to every breath and releasing tension with each exhale.
11. Core Strengthening Exercises: Strong core muscles can provide support to the pelvic area, relieving strain on the fistula site. Include exercises like abdominal crunches, plank variations, and pelvic tilts into your routine to strengthen your core muscles gradually. Remember to engage your core muscles correctly and avoid overexertion, especially if you’re new to these exercises.
12. Swimming: Swimming is a great low-impact workout because it works several muscle groups and doesn’t put too much strain on the joints. Gentle exercise and relaxation are made possible by the buoyancy of water, which can relieve fistula-related pain. To benefit from this restorative exercise, aim to integrate swimming sessions into your weekly schedule, if at all possible.