The start of the New Year often inspires people to return to the gym. It’s a great time to focus on new fitness goals and a healthy routine. However, if you have a hernia, it’s important to exercise carefully to avoid worsening the condition.
Hernias can occur when part of an organ or tissue pushes through a weak spot in a muscle, often in the abdominal wall. While exercise can be helpful, improper techniques or heavy lifting can increase the risk of complications.
In this blog, we’ll discuss safe exercises for people with hernias, and how to manage fitness goals without putting unnecessary pressure on your body.
Understanding the link between exercise and hernias
Studies have shown that certain physical activities, particularly heavy lifting, can contribute to the development of hernias. Research published in Sports Medicine found that heavy lifting is one of the main factors linked to sports hernias, which often occur due to repetitive strain or wear and tear on muscles and tissues.
It’s important to be cautious with high-impact activities or exercises that place excessive stress on your abdominal area.
Hernias can also result from poor technique during exercise. Improper lifting, such as holding your breath or straining during a deadlift, can create internal pressure that worsens a hernia or increases the risk of developing one. If you’re unsure how to lift safely, getting advice from a personal trainer or physical therapist is a good first step.
Safe exercise options
If you have a hernia, avoiding exercises that strain your abdomen is key. Instead, focus on low-impact activities that strengthen your core and improve overall fitness.
Walking is a simple and effective way to stay active without putting pressure on your abdominal muscles. Walking also supports cardiovascular health. Alternatively, swimming is a gentle but effective exercise for people with hernias.
Gentle stretching and beginner-level yoga poses can improve flexibility and help you manage stress, which may reduce overall muscle tension. In particular, pelvic tilts are great for strengthening the lower abdominal muscles without causing excessive strain.
It’s best to avoid high-intensity exercises, such as heavy weightlifting, intense abdominal workouts, or anything that causes pain or discomfort. Listen to your body and stop any activity if you feel increased pressure in your abdomen.
Preventing injury with proper lifting techniques
If lifting is part of your fitness routine, proper technique is essential to prevent further injury. Follow these tips to lift safely:
- Use your legs, not your back
- Avoid holding your breath
- Start with light weights
- Wear supportive gear
When picking up weights or objects, bend your knees and keep your back straight. This puts the load on your legs rather than your abdominal or back muscles.
Exhale steadily as you lift to reduce internal pressure on your abdomen. Avoid heavy weights if you’re recovering from a hernia or have a weak core.
Gradually increase the weight as you build strength and confidence. A hernia belt or support band can help reduce strain during certain exercises but check with your doctor before using one.
For more information on how heavy lifting affects hernia risk, check out our blog here.
When to seek help
If you’re unsure about exercising with a hernia or experience symptoms like pain, swelling, or discomfort during physical activity, it’s important to talk to a specialist.
Staying active is important to living well, even if you have a hernia. By choosing the right exercises and being mindful of your technique, you can maintain your fitness while protecting your body.
If you’re living with a hernia and want to find out about treatment options and safely managing your condition, schedule a consultation with Mr Woodward today.
