Physical activity is part of just about every healthy lifestyle regimen. Exercising improves cardiovascular health, increases stamina, aids in weight maintenance, and the list goes on. In short, exercising is good for us. But it can be a big challenge to move effectively when compensating for an injury, especially a hernia. Exercising with this condition requires special care and attention to the affected area to avoid making things worse or inflicting harm.

• Start Small
• We mentioned water aerobics before. According to Dr. Matt Hutzel, physical therapist at the Hernia Surgery Center at Dartmouth Hitchcock, gentle breath work along with water-assisted oblique and abdominal movements can increase strength in the affected area and aid in recovery.
• Strengthen Slowly
• The creator of The Hernia Bible, a system dedicated entirely to helping patients regain strength in the affected area and ultimately lead normal lives without surgical intervention, also has a full list of exercises that focus on three objectives:
• Strengthening the pelvic floor
• Strengthening the transverse abdominal and oblique muscles
• Developing and strengthening links between abdominal muscles and shoulders and rib cage (improving posture to support the core)
• These activities “reduce the outward pressure of sagging internal organs on your inguinal canal.”
• Listen To Your Body
• As is the case with any injury, it’s important to listen to your body as you begin to add activities to your physical activity routine. Make sure you’re in contact with your healthcare provider, and that they have approved your workout plan before you get started. As you begin, take an inventory of how you feel before, during and after every session, and proceed with caution. You’re in the driver’s seat of your own hernia recovery, so make sure you’re listening to what your body tells you.

Harmful Hernia Exercises

The most important activities to avoid if you have this condition are those that require straining — lifting weights, pulling or pushing heavy objects, rowing, intense cardiovascular activity, and sit ups (especially if your hernia is in your abdomen). Straining to lift weights, even if you perceive the muscle you’re working to be nowhere near the affected area, can cause tension around the affected area. So even bicep curls and leg lifts are out for now. Think of it this way, if you’d be holding your breath or grunting to complete the action, skip it.

Safe Hernia Exercises

Safe physical activities for the condition are those that allow you to remain active but can protect you from further injury, due to their gentle nature. Low-impact aerobic activities like water aerobics, swimming, recumbent biking, gentle walking, or other, non-weight bearing activities are great examples.