Best Exercises For Hernia

Best Exercises For Hernia

A hernia occurs when soft tissue — usually part of the intestines — protrudes through an unnatural hole in the abdominal muscles. This is called an inguinal hernia, which accounts for about 90 percent of all hernias. Dr. Edwin Flatto of the National Health Federation says that hernias are generally caused by weak abdominal muscles and are hardly, if ever, caused by heavy lifting or exercise. It’s possible to exercise with a hernia, and some exercise can even help a hernia to heal without surgery. Consult with a doctor before starting an exercise regimen.

The muscles can no longer perform optimally and any excess pressure on them can result in a hernia. Good muscle tone allows our organs to remain in place. Weak muscles on the other hand allow parts of your intestine to bulge out and it becomes like a sack, thus causing a hernia.

Best Exercises For Hernia


Lie down straight on your back. Now bring right knee to your chest. Hold the right knee with your hands and count 5 with normal breathing. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Do the whole process once again. Then take rest in sabasana.

Leg Cycling

This exercise is performed to strengthen your abdominal muscles. Lie flat on your back with your head lower than your feet. Now raise both your feet high up in the air. Ask someone to help you if necessary. Move your legs in a cycling motion and do this exercise for 20 seconds. Stop and repeat.

V-leg Raise

This is a modified version of the previous exercise. Lie flat on your back with your head at a lower level than your feet. Now lift your legs high up in the air such that they form a V. Hold this position for 30 seconds and repeat.

Aerobic Exercises

The most effective way of curing a hernia is weight control and weight reduction. This can be done with the help of cardiovascular or aerobic exercise, which helps to burn fat and improve muscle tone. Make sure you daily engage in 30 minutes of light cardio activity like a brisk walk or swimming.

Hip Rolls

Hip rolls are another effective exercise targeted at strengthening the abdominal muscles. Lie flat on your back with your palms stretched out towards your side. Now roll your hips to both the left and the right side keeping a straight upper body.

Pool Exercises

Doing exercises in water can add a bit of resistance. The water currents, even in a pool, make it difficult to maintain balance, which increases the load on your postural muscles. This helps even more when trying to build strength in the abdominal area, which will in turn help to heal a hernia whether you’ve had surgery or not. A starter exercise is simply walking forward and backward for three to five laps in the pool. Next, try 30 reps each of hip adduction, abduction, flexion and extension. Do 30 reps of partial squats — squatting about halfway.

Pelvic Raises

This exercise targets the abdominal muscles as well as the glutes. Lie straight on your back with your palms to your side. Now raise your hips off the floor. Squeeze the glute muscles and slowly lower your hips back to the original position. This helps to tone the abs as well as the lower body. Try to do at least two sets of 12 reps each.

Hamstring Stretch

The hamstring stretch can also help to reduce muscular strain in the lower pelvic region. Lie flat on your back with your knees bent. Now raise one thigh up in the air. Slip a resistance band around your toes. Now holding the resistance band, pull the foot towards you such that you feel a stretch in your hamstring muscles.

The above exercises should only be performed after a fitness consultation and should be done in accordance with your current state of health.