How to Prevent Hernia Formation and Recurrence

Hernias are tears in a weakened area of the abdominal muscle, allowing fat or intestines to protrude through the opening. They are often caused by heavy lifting, pregnancy, or other risk factors, such as chronic constipation and straining to have a bowel movement.

While it’s not always possible to prevent a hernia, various lifestyle modifications and mobility techniques can reduce the risk of one developing.

Factors That Increase the Risk of Hernia

Hernias develop when the abdominal muscles and connective tissue in the abdomen are weak or stretched, creating a bulge. Various factors can contribute to the development of a hernia. They can be non-medical or medical and include:

Nonmedical Causes

The most notable nonmedical cause of a hernia is heavy lifting. Bodybuilders or others who spend time lifting extremely heavy weights can strain their abdominal muscles, leading to pressure that can cause a hernia.

People in occupations that require heavy lifting, such as construction work or moving furniture, are at an increased risk for hernia.

Medical-Related

A hernia can develop for many medical reasons and due to several conditions. They include:

• Buildup of fluid in the abdomen
• Chronic constipation and straining while having a bowel movement
• Chronic cough that occurs due to chronic obstructive pulmonary disease (COPD)
• Genetic defects that exist at birth and leave the connective tissue in the abdomen weakened
• Having obesity
• Other connective tissue disorders
• Pregnancy
• Previous pelvic surgery
• Tumor

Lifestyle Changes for Hernia Prevention

Several lifestyle changes can help prevent a hernia from developing, such as not lifting heavy objects.

Another lifestyle factor that can increase the risk of a hernia is having obesity, so losing weight and maintaining a healthy weight can also reduce the risk. Quitting smoking ahead of a planned surgery can allow wounds to heal properly and prevent incisional hernias in the scar tissue from the surgery.

Lifting Techniques to Prevent Hernia

Proper lifting techniques are an excellent way to lower the risk of developing a hernia. To lift heavy objects properly, you should bend from the knees, not at the waist, and lift using the leg muscles while keeping the back straight.

If you lift weights for exercise, warm up with light weights before getting into the heavier weights. This can help prevent hernias from developing.

Exercises to Strengthen the Core and Pelvic Muscles

Strengthening the core and pelvic muscles is vital to preventing hernias. Hernias often develop when those muscles weaken, allowing organs and tissues to push through the wall.

When exercising to help strengthen this area, you will want to focus on several muscles, including:

These muscles all help with core strength and stability, so utilizing proper exercises to strengthen them is vital in preventing a hernia.

Exercises to strengthen those muscles include:

• Basic planks
• Bridges
• Lateral planks
• Opposite arm and leg raises
• Roll-out planks

Pregnancy-Related Prevention Measures

While it’s not always possible to prevent a hernia during pregnancy due to the increased pressure in the abdomen as the fetus grows and develops, there are things that can be done to reduce the risk. They include:

• Avoiding heavy lifting
• Engaging in prenatal exercises that help to maintain core strength
• Maintaining a healthy pregnancy weight
• Using a maternity belt that helps support the abdominal muscles

Post-Op Hernia Prevention Measures

Pelvic surgery is a known risk factor for hernia development. While not always avoidable, the risk of developing a hernia after surgery can be reduced by:

• Avoiding straining the abdominal area for at least three months following the surgery
• Quitting smoking to allow the wounds to heal better
• Reaching a healthy weight and maintaining it to reduce pressure in the abdomen
• Wearing an abdominal belt to support the abdominal wall following surgery

Summary

Hernias are rarely severe, but they can cause unwanted symptoms and reduce a person’s overall quality of life. Because of that, understanding techniques to reduce the risk of developing a hernia is essential. If you lift heavy weights, either as a hobby or occupation, you should always practice safe lifting techniques or reduce the amount of weight you lift.

You can also quit smoking, especially if you are expecting an upcoming abdominal surgery. Pregnant people should avoid strenuous activities and heavy lifting activities. Not all hernias can be prevented, but for the most part, if you practice the proper lifting techniques, do exercises to strengthen your core muscles, quit smoking, and maintain a healthy weight, you will be less likely to develop one.