Best Exercises to Avoid if You Have a Hernia

A hernia occurs when some of the internal organ or tissue pushes through a weak spot in the neighboring muscle or connective tissue. Many people who have a hernia might not feel much discomfort at first, but certain physical activities can worsen the hernia and potentially cause problems. For those living with a hernia, understanding the exercises to avoid with hernia is an important way to prevent further harm, while maintaining your health until your body receives appropriate medical care. 

This article outlines the type of exercises that will likely cause harm if you have a hernia, provides a rationale for avoiding these types of movements and offers safer activities to remain active.

Why Exercise Choices Matter with a Hernia

Exercise is generally good for overall health, but with a hernia, certain movements can excessively load or strain your abdominal wall. Movements that involve heavy lifting, sudden twists, or extreme abdominal pressure might increase the size of the hernia. Ultimately, this can mean more pain and risk of hernia size advancement, as well as an increased risk of complicating events such as strangulation, where the displaced tissue does not receive oxygenated blood. 

For these reasons, you should consider some of the exercises to avoid with hernia before proceeding with your typical physical fitness program. You should also seek the opinion of a medical professional.

Top Exercises to Avoid with Hernia

1. Heavy Weightlifting

Heavy lifting is possibly the most dangerous activity for hernia patients, which typically means exercises such as deadlifts, squats, benchpresses, or overhead presses. Heavy weightlifting creates significant intra-abdominal pressure that will only push the hernia out further, causing a considerable amount of pain.

2. High-Impact Core Workouts

Core workouts that include exercises such as crunches, sit ups, Russian twists, and leg raises focus on strengthening the abdominals. While these exercises are great for developing core strength, core activities carry risk to individuals with a hernia. The excessive pressure and repeated contractions of the abdominal wall can cause the bulge to bulge even more. 

3. Intense Cardio with Strain

Hernia Pain or symptoms can be aggravated with movements that incorporate explosive force and maximal exertion. Movements such as sprinting, plyometric jumps, and HIIT training (high intensity interval training) can increase intra-abdominal pressure in the same way as strength training does. The large and active muscle recruitment can cause strain on the abdominal area.

4. Yoga Poses with Deep Bending or Twisting

Yoga is often believed to be gentle but your next round of yoga may proof otherwise. Similar to the explanation about aerobics, some asana's i.e., deep backbends, planks, or twisting poses, environment involve some degree of intra-abdominal pressure. As these positions anywhere use some degree of pressure up or onto the hernia, it could divert increased stress. Typically, these positions are better suited for use with medical safety first.

5. Contact Sports

Wrestling, football, and martial arts commonly involve surprise or powerful moments, intense impacts, or going maximum pulls. Any of these aspects can generate enough strain or extreme forces on weak tissue and worsen future events/peculiarities of the hernia.

Safer Alternatives for People with Hernia

The presence of a hernia isn't an indicator to completely stop all physical activities and efforts. There are ways to remain active and have some physiological safety against exceeding further harm to yourself. Some safer alternative options include:  

• Walking: a low risk physical activity that aids circulation and general wellness without causing too much strain to the abdominal wall.  
• Swimming: a very low risk physical activity that is easy on the system and allows a person to maintain or develop cardiovascular fitness.Light Stretching: Promotes flexibility without straining the abdominal wall.

• Doctor-Approved Physical Therapy: Researched, expert-led exercises can build muscle without the need to strain. 

  Always consult with your doctor or specialist first before starting or changing exercise programs if you have a hernia. 

Lifestyle Tips to Prevent Hernia from Worsening

As well as avoiding dangerous exercises, changing everyday habits can help you manage your symptoms as you wait for treatment. 

• Maintain A Healthy Weight: Weight increases pressure on the abdominal wall. 
• Avoid Heaving Lifting During Your Day: Even outside the gym, pay attention to lifting large objects at your house or work. 
• Quit Smoking: Smoking weakens connective tissues and slow your body's ability to recover. 
• Eat a High Fiber Diet: To avoid constipation, because it can place a larger stress on your abdomen which may make a hernia worse. 
• Wear Support Garments (if you are prescribed one): A hernia belt may provide short-term relief, but is temporary at best and it should not replace traditional medical care.

When to Seek Medical Attention

If you experience severe pain suddenly, nausea or vomiting, or if your hernia bulge is firm and difficult to reduce, contact a doctor immediately. You may have a strangulated hernia, which can be a medical emergency.

Remember, lifestyle management, and avoiding the activities that are most likely to create problems can help you in the short-term, however, typically a hernia will require surgery for long-term correction.

Living with a hernia gives you limited options for health exercise and lifestyle. It is crucial to avoid high-risk activity, but understanding your safe exercises, and taking the necessary precautions is key to staying active and keeping your health up. However, for complete relief of a hernia, surgery is the safest option. 

If you are seeking advanced treatment, and expert advice, Gem Hospital has leading experience in minimally invasive surgical care. Take the next step towards better health, Book Appointment and ensure your hernia is addressed by experts in the field of surgical care and treatment!