Hi there...Sitz baths after bowel movements and as needed provide significant symptomatic relief because they relieve some of the painful internal sphincter muscle spasm...First of all you should start taking a high fibre diet, incorporate more of fruits, green leafy vegetables and salads in diet.. Drink plenty of water....You should always take walk after meals and follow daily workout regime....With that fallow relaxation techniques like yoga, meditation,avoid alcohol, smoking, coffee, tea...take syp duphalac 10 ml at night time with milk or warm water....Consult nearest gastroenterologist they will do the needful.