Hernias occur when stomach muscles weaken and fat or intestines protrude through an opening in the stomach wall. Lifting a heavy object can result in a hernia, particularly if your abdominal muscles are weak. Exercising regularly can help prevent hernias from occurring. However, if you already have a hernia, vigorous exercise or activities may worsen symptoms. Talk to your doctor about your condition -- he will give you exercise recommendations for your particular case.
Umbilical Hernias
According to The Hernia Clinic, hernias that occur behind your belly button are considered umbilical hernias. Most hernias occur in young children, but manifest in adults through obesity, sedentary lifestyle, heavy lifting, multiple pregnancies and sometimes coughing or straining while going to the bathroom. Umbilical hernias may not require surgery, although without surgical repair, that area may always remain weak. In addition, the hernia can become strangulated -- when your bowel becomes obstructed in the hernia. Strangulation causes redness, swelling and tenderness of the hernia. Contact your doctor immediately if you exhibit these signs and symptoms.
Exercise with a Hernia
While exercise can help prevent hernias, particularly those that stress your abdominal muscles, certain types of exercise can aggravate or worsen your hernia. Avoid lifting weights or heavy objects, as this can further widen the hole in or weaken your abdominal muscles. However, exercise that increases your blood flow and encourages more oxygen intake, like walking or light jogging, delivers more nutrients to the injured area. If your injury is acute, gradual exercise is best. If you feel pain, stop or slow down. Persistent pain requires medical attention.
Gentle Strengthening Exercises
Gentle core and pelvic floor strengthening exercises can improve your muscle strength and potentially help you live with a hernia or recover from hernia surgery. You can perform a variety of exercises lying on your back with your knees bent. The pelvic tilt involves lifting your pelvis slightly while pulling in your abdominal muscles, allowing your lower back to contact the floor. Heel slides also work your core muscles -- bend both knees and slowly slide one foot on the floor until your leg straightens. Repeat on both sides. Shoulder bridges and stretching your hamstrings can also increase circulation and strength in your abdomen.
Other Helpful Tips
Talk to your doctor about your diet and other lifestyle factors. Avoiding constipation is important -- straining weakens abdominal muscles -- so eat a diet rich in fiber and drink plenty of water. Coughing and sneezing from smoking or allergies can also aggravate your symptoms. Quitting smoking will increase your circulation and help prevent smoker's cough. If you have a breathing disorder, like asthma, deep breathing exercises may be recommended to help prevent exacerbation of hernia symptoms.
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