Not all hernias can be prevented, but there are steps you can take to make them less likely.
A hernia develops when an organ or tissue pushes through a weakened layer of nearby muscle or tissue. Hernia symptoms typically include a bulge and pain or pressure in the affected area. However, not all hernias produce symptoms or a visible bulge.
The most common type of hernias occur in the groin, which are called an inguinal hernias. Abdominal hernias can occur near the belly button (umbilical hernia) or near an incision from a previous abdominal surgery (incisional hernia).
Hernias can also develop through the diaphragm, which is the layer of muscle that separates the abdomen from the chest. These are called hiatal hernias, and they can lead to acid reflux. Hiatal hernias don’t require surgical repair unless they’re causing significant symptoms that haven’t responded to first-line treatments.
While hernias aren’t considered a serious health condition, life-threatening complications may arise if they grow bigger. Fortunately, certain lifestyle changes can be taken to prevent a hernia from developing or worsening.
Hernias are caused by a weakness or an opening in muscle or connective tissue.
Sometimes, this may occur during fetal development. For example, a birth defect in the diaphragm can result in a congenital diaphragmatic hernia. Or, if the inguinal canals — channels that run alongside the pelvis — don’t close before birth, an inguinal hernia may result. Similarly, umbilical hernias may develop after birth if the abdominal muscles don’t properly close together.
Most often, hernias can occur later in life due to repetitive pressure or strain on your muscles and tissues. This may be caused by gradual wear and tear, or it may be due to a previous injury or surgery.
Inguinal, umbilical, incisional, and hiatal hernias can all occur in adulthood, and certain risk factors can increase the chances of developing hernias later in life.
The biggest factors that contribute to a hernia include weak abdominal muscles and connective tissue.
Many hernias share risk factors, although some differ. For example, obesity may increase your risk of incisional or umbilical hernias, but not necessarily inguinal hernias. Umbilical hernias may also be more likely to occur if a patient has other medical conditions, such as abdominal tumors or a buildup of abdominal fluid, which can occur in liver disease.
In general, common hernia risk factors include:
Frequent heavy lifting or standing for long periods
Smoking, which can cause coughing and increases the strain on abdominal muscles
Previous abdominal or pelvic surgeries, which increase the risk of incisional hernias
Multiple pregnancies, which carry a higher risk of umbilical hernias
Certain preexisting medical conditions, like diabetes, kidney failure, malnutrition, or conditions requiring long-term use of drugs that suppress the immune system, which increase the risk of incisional hernias
Some groups of people may also be more prone to develop a hernia, particularly an inguinal hernia:
Males, who are 8 times more likely than females to develop inguinal hernia
Older adults, as muscles weaken over time
People who previously had an inguinal hernia or who received hernia repair surgery
Maintain a Healthy Body Weight
Obesity can increase pressure on your abdominal wall, which can weaken the abdominal muscles. If you have a body mass index (BMI) over 30, talk to your doctor about developing an exercise and diet plan that works for you.
Use Proper Lifting Techniques
Proper lifting techniques can prevent abdominal strain.
To lift a heavy object, spread your feet roughly shoulder-width apart and stand as close as you can to the object. Bend with your knees instead of your waist, and tighten your stomach muscles as you lift. Make your legs — rather than your torso — do most of the lifting effort, focusing the effort on the hip and knee muscles.
If an object is too heavy to lift comfortably, ask for help. You can also use a supportive belt or brace to help you lift correctly.
Increase Core Strength
Exercising your core muscles can strengthen and support the muscles near the abdomen and groin, which can help prevent a hernia.
Planks are one way to strengthen your core. You can also try low-impact activities, like swimming, cycling, and walking.
Some tips to consider before you begin exercising include:
Warm up beforehand, as this can help reduce the chance of injury.
Avoid overexerting or straining your abdomen.
Avoid exercises that overstretch your abdominal muscles.
If you are weightlifting, use light weights, and be sure to use proper form.
Modify exercises to fit your abilities.
If you start feeling pain, stop.
Additionally, if you’ve recently had a hernia repair surgery, avoid exercising until your doctor tells you it’s safe to do so.
Avoid Straining
Certain activities can increase the strain and pressure on your abdomen, such as:
Overexertion Overexerting during exercise, particularly while weight lifting, can increase abdominal strain. If you can’t lift without straining, decrease the weights to avoid placing too much pressure on the abdomen.
Coughing Coughing can lead to increased strain on the abdomen. If you cough frequently or have asthma, talk to your doctor about treatment to help reduce the risk of developing a hernia.
Constipation Constipation can sometimes put strain on the abdominal muscles. Regular exercise and staying hydrated can help prevent constipation, as can eating fiber-rich foods. Medications may also be needed to treat constipation that hasn’t responded to dietary and lifestyle interventions. If constipation is ongoing, talk to your doctor about treatment options.
Quit Smoking
Smoking can cause coughing, which puts pressure on your abdomen and can lead to a hernia or worsen symptoms of a preexisting hernia. It can also affect how your body heals from injury and surgery, which could increase your risk of developing an incisional hernia.
If you’re ready to stop smoking, reach out to your doctor for support.
Manage Chronic Health Problems
Treating certain health conditions may help prevent a hernia from developing or worsening.
An enlarged prostate can lead to straining during urination, which may increase abdominal pressure.
Diabetes can affect the immune system, particularly in its ability to heal wounds after surgery. Managing diabetes through effective blood sugar control and medications can help to reduce the risk of developing incisional hernias.
Managing asthma or chronic infections can reduce coughing, which decreases the risk of developing a hernia.
Not all hernias need immediate medical attention, and some may not cause any symptoms. However, if you think you have a hernia, it’s important to talk to your doctor so they can monitor you to prevent complications from arising.
If you have a hernia — or think you have one — seek immediate medical care if you experience any of the following symptoms:
A doctor may be able to diagnose a hernia through a physical examination. In some cases, they may use an ultrasound or computerized tomography (CT) to help make a diagnosis.
The Takeaway
Hernias are caused by a weakness in muscle or connective tissue, which can occur during fetal development or adulthood.
Preventive measures can be taken to reduce the risk of developing a hernia, such as maintaining a healthy body weight, using proper lifting technique, increasing core strength, avoiding strain on the abdomen, quitting smoking, and managing chronic health conditions.
If you have a hernia, it’s important to receive regular monitoring to prevent it from worsening or becoming life-threatening.
