How To Prevent Hernia

Preventing hernias is an important part of healthy living.

Researched, written by
Updated on December 16, 2022

Woman Holding Her Abdomen To Prevent Hernia

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A hernia is a common health condition. It may be present since birth, though it might not show up until years after birth. However, it can be noticeable if the hernia becomes large. Your doctor can help you determine if you have one.

A hernia occurs when the layer of abdominal muscles that supports your intestines tears or is pushed out of the proper position. It most commonly manifests as a lump that feels uncomfortable when pressed. In some cases, it may be a small, non-symptomatic sac. The hernia location may be in the groin area, around the belly button, or any other weak point of the abdomen. A hernia is a medical condition that needs immediate medical attention. A hernia can result in a more serious medical problem in severe cases, and surgery may be the only option.

In this article, we’re looking at how to prevent hernia with the right lifestyle choices.


How To Prevent Hernia

 A hernia can be prevented by following simple lifestyle tips. These guidelines will help you protect your abdominal region and prevent hernia from occurring.


1. Exercise On a Regular Basis


The most important way to prevent hernia is to exercise regularly. Performing preventative strengthening exercises can reduce your risk of hernia. Thirty minutes of exercise five times a week can have significant benefits.

Regular exercise will:

  • strengthen your abdominal muscles and make your abdominal wall stronger;
  • increase your weight lifting capacity;
  • help to stretch your abdominal muscles regularly.

However, it’s best to avoid lifting heavy weights. You should also avoid doing squats and jumping exercises, as these can increase pressure on your abdominal wall. If you decide to lift some weights, make sure you know proper lifting techniques and do not lift more weight than your body can handle. If you already have a hernia, try to avoid sudden movements and lift heavy objects in a slow, controlled manner. Always avoid fast movements or sudden stops and starts when doing exercises.

Tip: to prevent hernia, you can also do gentle yoga or similar exercises. 


2. Don’t Smoke


Do not smoke, as this will weaken your digestive system and can also cause a hernia. Excessive coughing that comes with smoking can also contribute to the condition. Your doctor can help you to quit smoking, and your body will be a lot healthier and happier without nicotine.

Tip: if you’re at risk of a hernia, it’s best to avoid sneezing too. Although sneezing may not cause a hernia, it can strain your abdominal wall and cause it to rupture.


3. To Prevent Hernia, Wear Loose-fitting Clothing


Avoid wearing clothing that is too tight or squeezes your waist. If you can’t avoid wearing tight clothes, wear clothes that are at least loosely fitted. A loose-fitting shirt will allow your stomach to expand without causing a hernia. It’s also a good idea to wear a larger size than your usual size. This will give you extra space around your waist and prevent hernia too.

Another way to prevent a hernia is to avoid tight pants. Tight pants and skirts can cause a hernia. As a general rule to prevent hernia, it is best to wear clothing that fits comfortably and doesn’t put too much pressure on your abdomen.


4. Avoid Bending After You Eat


If you have or try to prevent hernia, try to avoid being bent after meals. Stay upright after eating and avoid bending over for at least two hours.


5. Avoid Lifting Heavy Objects


You should avoid straining your back and abdomen muscles. To help your body, learn to use your leg muscles to support your back when performing daily activities. It’s essential to follow proper form when lifting, but it’s best to avoid lifting objects that are heavy. Do not forget to rest when recovering from any kind of physical injury too.

Tip: if you are a weightlifter, follow these guidelines and consult your doctor.


6. Treat Constipation


Besides avoiding heavy lifting, you should also try to prevent constipation. Constipation and straining during bowel movements can increase your risk of hernia. You can take a fiber supplement or bulk-forming laxatives to prevent hernia-inducing constipation. In addition to that, stay hydrated to prevent hernia, dehydration, and constipation simultaneously.


7. Avoid Excessive Weight


Extra weight can put pressure on the abdominal wall, making it weaker. Fat also puts pressure on surrounding muscles, making hernia more likely. Therefore, it is essential to maintain healthy body weight. If you’re overweight, try to lose the extra pounds and exercise regularly.


Supportive Garments For Hernia


Many people think that supportive garments can hold the abdomen in place and prevent hernia. However, if you must use a supportive garment, make sure that it’s only for short periods of time. A supportive garment can only be used after surgery to repair a hernia. You should try to avoid wearing it if possible. If you must wear supportive garment, make sure that it fits properly.




Let’s sum this all up.

Preventing hernias is an integral part of healthy living. If you’re not sure whether you have a hernia, you can consult your doctor as soon as possible.

Key points on how to prevent hernia:

  • Exercise at least 30 minutes five times a week.
  • Avoid bending over for at least 2 hours after eating.
  • Avoid heavy lifting, sneezing, coughing, and prolonged bending-over. These are all risk factors of hernia.
  • The risk of hernia can be minimized by wearing comfortable clothing and loose-fitting clothes that don’t put pressure on your abdominal area.
  • Avoid excessive straining during bowel movements. Ensure that you eat plenty of fiber-rich food and drink plenty of water.
  • Lose weight if needed.

Stay healthy! If you like these tips, scroll down for more.

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