If you are unlucky enough to have both arthritis and a hernia, choosing an exercise program that doesn't exacerbate either problem may seem challenging. However, exercise is an important element of treatment for both conditions -- it strengthens the weak muscles around the hernia and it helps people with arthritis manage pain and retain mobility. People with arthritis should exercise to improve flexibility, strength and stamina. People with hernias should strengthen their abdominal muscles but avoid straining. Choose exercise programs that fulfill all these goals.
Step 1
Take a yoga class. Tell your instructor about your conditions, and only try poses that are comfortable for you. Breath deeply at all times and never strain to achieve or hold a posture. Yoga improves strength and flexibility, so a regular yoga practice can help you minimize your pain and heal your weakened muscles.
Step 2
Swim laps to build endurance and muscle strength. The water provides gentle resistance so you can increase strength without lifting weights. Swimming is low-impact, making it safe for people with arthritis and hernias.
Step 3
Walk briskly for 30 minutes each day or 150 minutes total each week. Maintaining a regular program of cardiovascular exercise helps you lose weight, improve your stamina and prevent fatigue.
Step 4
Complement your exercise program with a healthful diet. Eat lean meats, low-fat dairy, whole grains and plenty of fruits and vegetables. Limit the amount of sugar, fat, processed foods and alcohol you consume. Reduce your calorie intake and choose foods with high nutritional value to lose weight and get in shape.
Tips and Warnings
- Talk to your doctor before beginning an exercise program, and meet with a physical trainer for suggestions on specific stretches and exercises that can help improve your conditions.
- Don't perform any exercises that make you hold your breath or grunt. These are signs that you are straining muscles, which can cause further damage to your hernia. If an exercise hurts, stop doing it immediately.
