EXERCISING WITH HERNIA
NOTE: THE FOLLOWING IS NOT A MEDICAL ADVICE, BUT JUST GENERAL GUIDELINES. SO,
BEFORE STARTING YOURSELF OR YOUR CLIENT WHO HAS HERNIA OR HAS BEEN
OPERATED FOR IT, ON ANY OF THE EXERCISES MENTIONED BELOW, DO TALK TO YOUR
DOCTOR AND GET HIS CONSENT!
Types of Hernia:
1. Hiatal Hernia: When excess stomach tissue protrudes through the diaphragm, it
can lead to a hernia in the chest area. This condition is more prevalent among
smokers. Additionally, a hiatal hernia is linked to acid reflux and gastroesophageal
reflux disease (GERD).
2. Umbilical Hernia: This condition occurs when a portion of the intestines bulges
through the abdominal muscles around the belly button. While infants and pregnant
women are commonly affected, it can also occur in obese adult males.
3. Inguinal: This type of hernia occurs when the bladder or bowel protrudes through
weakened areas in the lower abdominal wall. Known as the most common type of
hernia, it predominantly affects men.
4. Incisional: occurs when the intestine or tissue pushes through a prior surgical
incision.
5. Umbilical: An umbilical hernia manifests as a protrusion around the belly button
area. It is commonly seen in infants but can also occur in adults, often as a result of
obesity or abdominal strain during pregnancy or childbirth.
Exercises an Do Prior to Surgery:
Stick to low-impact activities such as: swimming, walking, light jogging, gentle yoga, cycling
etc prior to surgery to avoid worsening hernia.
Exercises to avoid Prior to Surgery:
● Heavy exertion exercises, such as weightlifting
● Overstretching abdominal wall- Movements that lengthen the abdominal muscles,
such as an upward dog position in yoga
● Core exercises such as planks, sit-ups, crunches and some Pilates exercises.
● High impact physical activities or contact sports.
.
When to Start Exercising After Hernia Surgery:
● Patients can typically resume day-to-day activities from the third day post-surgery,
which includes tasks like walking on flat surfaces, climbing stairs, using the toilet,
and getting out of bed independently.
● After four weeks:
○ Patients are encouraged to begin jogging or walking but should avoid
weight-training exercises at this stage/Do not lift anything heavier than
fifteen pounds for the first four weeks following hernia surgery.
○ Can include low-impact exercises into workout routine.
○ Some of the exercises you may be able to do one month after your hernia
surgery include: Swimming, Cycling, Walking, Elliptical machines, Planking
● Around six weeks post-surgery: patients can gradually incorporate more
strenuous exercises into their routine.
● For individuals who have had open hernia surgery, recovery time may be slightly
longer.
○ Patients with large abdominal hernias treated with open surgery are usually
advised against heavy weight lifting but encouraged to engage in abdominal
strengthening and cardio exercises.
● Around three to six months after surgery: patients can typically resume exercises,
including jogging, breathing exercises, and abdominal workouts, especially for those
who underwent large hernia repairs. The majority of hernia patients can resume
heavy lifting and strenuous exercise a few months after surgery.
● Six months post surgery: Can start with high-impact exercises, such as: Running,
Sprinting, Jumping, Diving, Gymnastics, Rugby, Baseball/softball, Tennis,
Skiing/snowboarding, Cross country, Mountain biking, Weight lifting
Exercises for Post Hernia Surgery (Discuss with your doctor first):
● Sit to Stand
● Seated Knee Extensions
● Pelvic Floor Contractions
● Forward Lunges
● Button Pulls
● Core Twists
● Pelvic Tilts
● Seated Bicep Curls
● Pawanmuktasana
Tips:
● Pay attention to your breathing during exercise. Exhale during exertion and inhale as
you relax to avoid holding your breath, reduce pressure in your abdomen, and
prevent straining.
● Consider wearing protective undergarments such as compression shorts to support
your abdomen and groin, minimizing unnecessary strain during physical activity.
● Low-impact workouts are still a great way to remain active and keep yourself
healthy. Exercises like walking and swimming are a great way to stay healthy.
● It is advisable to engage in light exercise consistently, unless advised otherwise by
your doctor, as obesity poses a risk factor for hernias.
REFERENCES:
https://www.webmd.com/digestive-disorders/best-exercises-abdominal-hernia
https://www.gastrosurgeonindia.com/blog/when-can-patients-exercise-after-hernia-repai
r/
https://iskandarcenter.com/hernia-surgery/when-can-i-exercise-after-hernia-surgery/