How to Prevent Hernia Formation and Recurrence
Medically reviewed by Kumkum S. Patel, MDMedically reviewed by Kumkum S. Patel, MDHernias 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.
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Factors That Increase the Risk of HerniaHernias 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 CausesThe 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 abdomenChronic constipation and straining while having a bowel movementChronic cough that occurs due to chronic obstructive pulmonary disease (COPD)Genetic defects that exist at birth and leave the connective tissue in the abdomen weakenedHaving obesityOther connective tissue disordersPregnancyPrevious pelvic surgeryTumor
Types of HerniasThere are several types of hernias, including:Inguinal, located above the groinFemoral, located in the upper thighIncisional, which occurs in scar tissue from surgical cutsUmbilical, located near the belly buttonEpigastric, located between the belly button and breastbone
Related: Treating Hernia Types and Managing Pain
Lifestyle Changes for Hernia PreventionSeveral 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.
Unpreventable HerniasSome hernias are considered congenital, meaning that a defect in the diaphragm during fetal development leads to a hernia. These are uncontrollable and, thus, cannot be prevented. However, proper prenatal care can often detect the condition before birth, allowing preparations for treatments after delivery to take place.
Lifting Techniques to Prevent HerniaProper 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 MusclesStrengthening 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:AbdominalBackDiaphragmGluteusHipsPelvic floorTrunkThese 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 planksBridgesLateral planksOpposite arm and leg raisesRoll-out planks
Using Pilates as a Core ExercisePilates is an exercise that focuses on strengthening the core and pelvic muscles. It can also play a role in hernia prevention by helping maintain a healthy weight. Pilates can also aid in improving a hernia that has already developed.
Related: What to Do About a Groin Hernia
Pregnancy-Related Prevention MeasuresWhile 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 liftingEngaging in prenatal exercises that help to maintain core strengthMaintaining a healthy pregnancy weightUsing a maternity belt that helps support the abdominal musclesPost-Op Hernia Prevention MeasuresPelvic 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 betterReaching a healthy weight and maintaining it to reduce pressure in the abdomenWearing an abdominal belt to support the abdominal wall following surgery
Related: Herniorrhaphy: What to Expect with Hernia Repair Surgery
SummaryHernias 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. Read the original article on Verywell Health.
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