What Exercise can I do with an Inguinal Hernia?
The hernia exercise program will help strengthen the muscles near the inguinal region. This may reduce your pain and prevent it from reinjuring or worsening. It would help if you avoided any activities that involve straining, lifting, or pushing until you talk to your doctor.
Pelvic floor exercises are good for strengthening the muscles in your pelvis, which can help prevent a recurrence of an inguinal hernia. We recommend trying the following three pelvic floor exercises:
1) Kegels – tighten up as if you are stopping your urine stream, then relax; repeat five times with 10-second breaks between sets every day
2) Pelvic Floor Exercise – contract all of the muscles at once by imagining you are trying to stop passing gas and hold for 5 seconds, then relax; repeat ten times every day
3) Squeeze Ups – tighten up as if you are stopping your urine stream, then relax; repeat five times with 10-second breaks between sets every day
4) Ice – place an ice pack on your groin area for 15 minutes every 1-3 hours to reduce pain and swelling. Do this for seven days
In addition, you should avoid crossing your legs while seated. If the hernia is reducible, you should also avoid long periods of standing or sitting whenever possible. If the hernia is not reduced, it can worsen when you take a deep breath or cough. This means that eating certain foods may worsen your inguinal hernia symptoms.
Foods to avoid include processed meats, total-fat dairy products, fatty foods, foods high in sugar, and spicy foods. In addition to dietary changes, these exercises can help improve your condition.
Specific exercises can help decrease the size of your hernia. One study showed that men who did daily activities for six weeks before surgery experienced less pain and had smaller hernias than those who did not exercise. Researchers behind this study believe that strengthening the muscles beneath or near the hernia may reduce some of your symptoms.
There are two types of exercises you can try:
Table of Contents
General activities strengthen muscles around the groin, and targeted exercises focus more on specific strengths underneath or near the inguinal area.
General Exercises
Pelvic Floor Exercise: Tighten up all pelvic floor muscles at once, then hold for 5 seconds; repeat ten times every day. Kegel Exercise: Tighten up as if you are stopping your urine stream, then relax; repeat ten times every day. Squat Exercise: Stand with feet at shoulder width, turn toes out slightly, and squat back, keeping knees over ankles (this keeps pressure off the groin); hold for 5 seconds; repeat 20 times every other day.
Targeted Exercises
Psoas Stretch: On all fours, lift one leg behind while keeping the hips flat on the floor, then hold for 5 seconds; repeat ten times with each leg. Gluteal Bridge: Lye on your back with arms at your sides, bend your knees, and place your feet flat on the floor hip-width apart. Press through your heels to lift your hips toward the ceiling as high as possible without arching your lower back.
Hold for 3 seconds, then lower hips back to the floor; repeat ten times every other day. Hip Abductor Exercise – lie on your side with a bottom arm propped up underneath pillows or couch for support, bend the top knee, then lift the leg behind you as high as it will comfortably go, keeping knee and toes pointed forward; hold for 5 seconds then lower leg; repeat ten times with each leg every other day.
Your doctor may also prescribe physical therapy to help reduce symptoms.
Remember, proper diet and Exercise can go a long way towards helping you relieve symptoms of your hernia. A healthy, balanced meal plan that includes plenty of whole grains, lean protein, low-fat dairy products, fruits, vegetables, healthy fats, and regular Exercise may help alleviate symptoms so you can be more comfortable at work or play.
If the symptoms persist despite the above treatment options, speak to your physician about starting on medication to treat symptoms. Your family doctor is always available for advice and guidance if needed. Medications are usually unnecessary if no pain or other severe symptoms are present, but they might be right for you, depending on your specific case!
What should you not do with an inguinal hernia?
There is a lot of misinformation circulating online about what to avoid if you have an inguinal hernia treatment. Don’t worry—we’re going to clear the air and tell you precisely what not to do with inguinal hernias!
If you have an inguinal hernia, you can breathe a sigh of relief knowing that there are no medical restrictions on your lifestyle. Many patients with this type of hernia get relief from their symptoms through physical activity, such as running or lifting weights at the gym!
Do NOT avoid activities or positions that cause pain or discomfort. This includes sitting, standing straight, coughing, sneezing, and more. If something causes pain, stop doing it. If you have an inguinal hernia and something causes pain or discomfort during activity, adjust your behavior to avoid the painful position or movement in the future.