Exercising with a hernia isn't always easy to do. Sometimes it's not even a safe thing to do. Hernias are complicated things alone, never mind looking into exercising with one, but, here we are. Hernias can happen for a number of reasons and in a number of places. That makes it a little tricky to give you a definitive answer. Let’s look at why.

First things first; the cause and the place of your hernia need to be looked at, as well as the severity before you can exercise. It should go without saying, but please do talk to your doctor before you even try to exercise with a hernia. That's just a side note. It's also worth noting that they don't get better without surgery. You will need it at some point. This is just how to keep fit in the meantime.

 Hernia Location and What Exercise to Avoid

So first up, location. Where your hernia is has a significant impact on the exercises you can be doing. It's mostly in your abdominal or groin region. A lot of that depends on your gender and how you got the hernia in the first place, but generally speaking, these are the most common. With that in mind, you need to avoid making it worse.

Ab exercises

In most cases, ab exercises are usually pretty hard to do and can be the riskiest when exercising with a hernia. It's generally wise to give them a knock on the head for a while unless your doctor says otherwise. That's point number 1.

As well as avoiding ab exercises specifically, it's also essential to avoid overstretching too! Make sure that you aren't doing ANYTHING that is going to cause excess stress on your abdomen. Anything at all that's strenuous like yoga, for example, can be one of the worst ways to worsen your hernia, depending on where it is. Be careful before you do anything.

Heavy lifting exercises

Number 2 is to avoid heavy lifting. If you're going to attempt to exercise with a hernia, you need to avoid putting yourself in even more risk. One of the easiest ways to develop a hernia in the first place is by overstraining. One of the easiest ways to do that? Lifting heavy things, especially with the wrong technique.

Until your doctor post-surgery gives you the green light, avoid doing heavy lifts both in your training and in everyday life. You don't want to make things worse for yourself! Things like deadlifts, squats and bench presses are some of the biggest lifts and therefore probably should be avoided. Take it easy!

person exercising with a hernia

The conclusion

Basically, take it easy and get surgery. That's the take away from all of this. If you truly want to keep exercising with a hernia, juts make sure you're not doing anything strenuous. Keep breathing throughout your exercises too, as with weight training especially; it's easy to hold your breath on a lift. That makes more pressure, and often a much worse hernia.

Talk to your doctor before you try anything to make sure you aren’t putting yourself at excess risk, and exercise lightly. Any exercise is fine really as long as you are not pushing yourself too hard.





Exercise.co.uk General Banner


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.