What are the best exercises for hernia? - Goficure (2025)

Overview

Suffering from a hernia but do not want to give up on your exercise routine? No need to worry! You can exercise with a hernia. However, you must consult with your physician about the safety precautions, especially if you have undergone a hernia repair surgery.

While working out is good for your overall health, you must remember that some exercises like stretching, weightlifting, or abdominal exercises may put pressure on your hernia and can be harmful.

If you are suffering from a hernia, consult your physician and your physical therapist about the fitness regime including exercises to avoid that may aggravate your condition.

Exercising with hernia - Is it safe?

Yes, it is safe to exercise with a hernia but you should consult your physician and determine exercises that are suitable for you.

Your doctor may ask you to modify certain workouts and activities that may exacerbate your hernia.

Since hernia mostly occurs due to weakness of the muscles and surrounding tissues, certain exercises can strengthen the core muscles and improve stability. They can help prevent hernias and reduce the risks of recurrence.

Physical therapists advise doing low-impact exercises and modifying the exercise regime to reduce the duration and intensity of your exercise routine.

Best exercises for hernia

Before starting the exercise, get ready with some warm-up exercises like spot jogging, ankle rotation, or neck rotation. This enhances blood flow.

Your exercise routine depends on your type of hernia and its symptoms.

Inguinal hernia

These exercises strengthen the core muscles and improve trunk flexibility.

Hamstring stretch

• Lie comfortably on your back
• Hold a towel or a stretch
• Wrap the stretch around your mid-foot and extend the knee until it is straight
• Hold this position for 30 seconds
• Repeat this using the other foot
• Do this exercise for two to three times

The pillow squeezes

• Lie flat on the floor
• Bend the knees
• Hold a pillow in between the knees and now inhale
• As you exhale, gently squeeze the pillow with both knees
• Do this exercise 20 times during the day

Shoulder bridge

• Lie flat with your knees bent and a pillow between them and exhale
• Now slowly lift your waist
• Rest your arms and try to keep your shoulders straight on the floor
• Inhale air and then slowly return to the original position
• Repeat the same exercise 20 times a day

Hiatal hernia

Hiatal hernia exercises strengthen the diaphragm muscles.

Chair pose

This exercise strengthens the core muscles and the lower body.

• Stand straight with feet together
• Raise the hands high over your head
• Press your knees together
• Bend the knees and your thighs should stay parallel to the floor
• Hold the stretch for some time and then return to your position

Diaphragmatic breathing

• This can be done in a sitting position or while lying down
• While you put one hand on your chest, put your other hand on the stomach
• Breathe in and focus on your rising stomach
• Now slowly breathe out lower the stomach
• Repeat this a few times

Child’s pose

• Start with your hands and folded knees on the yoga mat
• Shift your back as close as possible towards the heels
• Stretch the arms and bring the chest down to the floor
• You can rest your chest on your thighs and relax the forehead
• Keep this position for 30-60 seconds and take deep breaths
• Slowly inhale and exhale during this exercise

Umbilical hernia

Deep breathing

• Lie flat on the back
• You have to place one on your chest and the other on the abdomen
• Breathe through your nose. While inhaling lift the hand on the abdomen
• Try taking deep breaths from the abdomen rather than the chest. This helps to lift the diaphragm and release abdominal pressure

Cycling in the air

• Lie down on a slant board. This removes excess pressure on the head and feet
• Now lift the legs and bring them toward the chest
• While stabilizing yourself start paddling your legs in the air
• Do this exercise for 10 to 15 minutes, three times in a week

Stretching

• While you lie down on your back, bend your knees at a 90-degree angle
• Try bending your knees to the right without moving your back
• Hold this for 5-10 seconds
• Repeat the same process on the left side
• This exercise can be done daily

Exercises after a hernia surgery

Following surgery, it is important that you do gentle non-impact exercises to improve your stability and overall health. Discuss with your surgeon when can you start exercising and the necessary safety measures.

Here are some exercises that can help you get to your feet in no time!

Take deep breaths

People often tend to take shallow breaths to avoid pain after surgery. Shallow breathing can sometimes cause infection under the lungs as they are not properly inflated. You must take deep breaths at least 3 times a day to expand your lungs, clear the phlegm, and control coughing.

Start walking

It encourages blood circulation and improves healing. You can start with a few steps and gradually increase the distance.

Leg exercises

They strengthen leg muscles, prevent the formation of blood clots, and help in blood circulation. You can do knee pushes, ankle flexes, and simple leg stretching exercises by sitting in your bed.

Abdominal exercises

Simple abdominal exercises like pelvic tilts and core twists can strengthen the core muscles and prevent the recurrence of hernia.

Exercises to avoid after a hernia surgery

After surgery, avoid certain exercises:

• Heavy-duty exercises like lifting heavy weights
• Excessive abdominal stretching that overstretches the muscles
• Certain core exercises like Pilates, crunches, or sit-ups
• Contact sports

Benefits of exercises

Exercising helps you to manage the symptoms and keep an active lifestyle.

Here are a few benefits:

• Strengthens core muscles
• Reduces symptoms
• Minimizes chances of recurrence
• Controls pain
• Reduces inflammation
• Increases blood flow
• Reduces the pressure within the internal organs
• Improves posture
• Reduces obesity and helps in maintaining a healthy weight

Final words

Exercising helps to control symptoms, strengthens abdominal muscles, prevents recurrence of the disease, and improves overall stamina.

If you have undergone a hernia repair surgery, get your doctor’s permission before starting your exercise regime.

Do not overdo or stress yourself. Intense exercise can worsen hernia.

Seek your doctor’s expertise and follow the right exercise routine to prevent exacerbating your hernia.

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