5 Hernia-Friendly Exercises (And Exercises to AVOID)

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If you’re living with a hernia or preparing for or recovering from surgery, it can feel like your fitness routine is on hold. But don’t worry—you can still stay active and take care of your body without risking further strain. In fact, doctors recommend that you continue working out, even with a hernia. It’s just about adapting your workout. In this post, let’s talk about exercises that are safe, how gravity affects your hernia, and why swimming and stretching might just become your new best friends.

Why Gravity Matters for Your Hernia

Gravity is constantly pulling everything in your body downward, and for people with hernias, that downward force can increase the pressure on the abdominal wall, whether you have a hiatal or inguinal hernia. This can make the hernia more uncomfortable or, in some cases, push it out further. That’s why it’s better to avoid exercises that require standing, like squats, deadlifts, or straining against gravity, like weighted push-ups, heavy lifting or maybe even running.

Instead, think horizontal, and laying on your back! Exercises done lying down or in the water are much gentler on your hernia specifically because you are negating the effects of gravity. When you’re in water—whether it’s a pool, lake, or the ocean—the buoyancy reduces the effects of gravity. It’s like giving your body a break from the constant pressure. That’s why swimming is such a great option.

The Magic of Swimming for Hernia Relief

Swimming is not just a good exercise—it’s practically a therapy session for your body. When you’re in the water, your body is supported, which means your abdominal muscles aren’t working as hard to hold everything in place. This reduces pain and the risk of your hernia bulging out.

Here’s why swimming is worth trying:

• Buoyancy Takes the Pressure Off: The water supports your body weight, so you don’t feel the strain of gravity pulling on your hernia.
• Gentle Full-Body Workout: Swimming engages all your major muscle groups—arms, legs, back—without putting too much pressure on your core.
• Improves Flexibility: Moving through water stretches your body naturally, helping your muscles stay loose and pain-free.
• Boosts Circulation: Swimming improves blood flow, which can help your body heal after surgery and keep you feeling energized.

How to Swim Safely

You don’t need to be an Olympic swimmer to benefit from water workouts. Start small and listen to your body. Here’s what to keep in mind:

• Stick to Gentle Strokes: Freestyle and backstroke are great options because they don’t overwork your core. Avoid strokes like butterfly that require intense abdominal engagement.
• Go Easy on the Intensity: You’re not training for a triathlon here. Swim at a comfortable pace that doesn’t leave you feeling strained.
• Mix It Up: If swimming laps feels too intense, try water walking or light aqua aerobics. These are low-impact and keep you moving.

Stretching: Strengthening Without Strain

Stretching isn’t just for yoga classes—it can be a game-changer for hernia management. By gently strengthening and solidifying the muscles and fascia (the connective tissue) around the hernia, stretching helps provide extra support to the area.

Here are a few stretches you can do at home:

1. Seated Hip Flexor Stretch

This stretch helps release tension in your hips and lower belly.

• Sit on the edge of a chair with your feet flat.
• Extend one leg back, keeping your back straight, and gently press your hips forward.
• Hold for 20–30 seconds and switch legs.

2. Bridge Pose

Strengthens your glutes and lower back while being easy on your abdomen.

• Lie on your back with your knees bent and feet flat on the floor.
• Slowly lift your hips toward the ceiling while keeping your core relaxed.
• Hold for a few seconds, then lower back down.

3. Cobra Pose

This stretch gently strengthens your back and stretches your front body.

• Lie on your stomach with your hands under your shoulders.
• Slowly lift your chest off the floor while keeping your pelvis grounded.
• Hold for 15–20 seconds, then release.

4. Side-Lying Leg Lifts

Great for hip and core stability without strain.

• Lie on your side with your legs stacked.
• Lift your top leg slowly, keeping it straight, then lower it back down.
• Do 10–12 reps on each side.

Before and After Surgery: How to Approach Exercise

If you’re preparing for surgery or recovering, your focus should be on keeping your body moving without overdoing it.

Before Surgery

• Stick to gentle, low-impact activities like walking or swimming.
• Avoid anything that feels uncomfortable or puts direct pressure on your abdomen.

After Surgery

Recovery is all about patience. Start slow and work your way up:

• Weeks 1–6: Walking is your best friend. Short, frequent walks promote healing and prevent stiffness. Avoid lifting anything over 10 pounds.
• Weeks 6–12: Introduce gentle strength exercises like seated dumbbell work or swimming. Avoid any movements that strain your core.
• After 12 Weeks: Gradually add more challenging exercises, but always check with your doctor first.

Why Listening to Your Body Matters

Every hernia is different, and what feels okay for one person might not work for another. If an exercise feels uncomfortable or painful, stop immediately. It’s better to modify or skip something than risk aggravating your hernia or your recovery.

Exercises to Avoid with a Hernia or Post-Surgery

1. High-Impact Activities: Running, sprinting, jumping jacks, and sports with sudden movements like soccer or basketball.
2. Heavy Lifting: Deadlifts, squats, overhead presses, and kettlebell swings.
3. Core-Intensive Workouts: While these can sometimes help, depending how advanced your hernia is, sit-ups, crunches, leg raises, planks, and Russian twists.
4. Twisting Movements: Golf swings, yoga twists, and medicine ball throws.
5. Push and Pull Exercises: Thread carefully if you plan to do push-ups, pull-ups, bench presses, and rows.
6. HIIT Workouts: Burpees, box jumps, mountain climbers, and sprints.
7. Deep Stretching: Backbends, forward bends, and overhead stretches with weights.
8. Breath-Holding Exercises: Avoid straining or holding your breath during weightlifting.
9. Contact Sports: Boxing, football, wrestling, and martial arts.

Why Avoid These?

They increase abdominal pressure, strain the repair site, and risk re-injury. Stick to low-impact, gentle movements like walking or swimming, and always consult your doctor.

Wrapping It All Up

Swimming and stretching aren’t just safe options—they can actually make you feel better. Whether you’re managing a hernia, preparing for surgery, or bouncing back afterward, these activities give you the chance to stay active and build strength without putting yourself at risk.

The most important thing? Be kind to yourself. Recovery and hernia management are journeys, not races. Take it slow, celebrate the progress you make, and don’t hesitate to ask for help if you need it. With a little care and the right approach, you can stay strong, feel good, and keep moving forward.