A hernia is a sac that forms by the lining of your abdominal cavity wall -- also known as your peritoneum -- according to the National Institutes of Health. This sac finds a weak spot in your abdominal wall to come through. Hernias may cause pain and discomfort -- especially during physical activity. Smaller hernias may not require treatment. However, the only way to permanently fix a hernia is with surgery. While you should consult a doctor if you suspect a hernia, there are ways you can exercise without straining your abdomen and causing pain.
Step 1
Consult a doctor. A physical examination can confirm the presence of a hernia. Your doctor can also recommend treatment -- if necessary. Talk to your doctor about exercises you should and should not complete while you have a hernia.
Step 2
Perform your regular physical activities as tolerated. Participate in your regular exercise and sports routine. Make modifications where necessary. For example, avoid situps if they cause you pain or cut your running routine down if the jarring movements of a run lead to pain.
Step 3
Consider water activities. Try swimming or water aerobics. Water exercises are zero-impact. They will not cause you to strain your abdominal muscles.
Step 4
Try low-impact exercises. Walk on a treadmill, ride a bike, use a rowing machine or hop on an elliptical machine. These machines will place little to no stress on your hernia.
Step 5
Take an aerobics class. Your back and abdomen will help support your posture. However, your arms and legs will be doing a majority of the work as you participate in aerobics.
Tips and Warnings
- Exercise regularly to reap health benefits -- including prevention of heart disease, cancer and diabetes as well as weight control. The National Academy of Sports Medicine recommends healthy adults perform 30 minutes of physical activity, five days per week. Children should participate in 60 minutes of exercise per day.
- Avoid heavy lifting -- including weightlifting with a hernia. Heavy lifting is what can cause hernias in the first place.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- National Institutes of Health: Hernia
- StomaData.com; Exercising with a Hernia
