Table of ContentsView AllTable of ContentsRisk FactorsLifestyle ChangesLifting TechniquesExercisesHernias and PregnancyPost-Op Prevention
Table of ContentsView All
View All
Table of Contents
Risk Factors
Lifestyle Changes
Lifting Techniques
Exercises
Hernias and Pregnancy
Post-Op Prevention
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 Hernia
Herniasdevelop when theabdominal musclesand 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:
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
Types of Hernias
There 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
There are several types of hernias, including:
Treating Hernia Types and Managing Pain
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 smokingahead of a planned surgery can allow wounds to heal properly and prevent incisional hernias in thescar tissuefrom 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.
Unpreventable Hernias
Some 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 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:
Using Pilates as a Core Exercise
What to Do About a Groin Hernia
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:
Post-Op Hernia Prevention Measures
Herniorrhaphy: What to Expect with Hernia Repair Surgery
Summary
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.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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