How to prevent hernia

How to prevent hernia

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Hernia is a condition where an organ or part of your body protrudes through a weak muscle wall or tissue structure surrounding it. This majorly happens when your muscles are not strong enough to hold it in its place.

There are several treatment options you can opt for if you have a hernia. But wouldn’t it be better if you could prevent it even before it happens? This can save your body from unnecessary pain and treatments and also save you money.

So, to help you out with that, we have discussed some 15 ways you can follow to maintain a healthy lifestyle and prevent the chances of getting a hernia. Continue reading to learn more.

Top 14 Ways for Preventing Hernia

There are numerous techniques to prevent certain forms of hernias, and we have listed the top 15 ways below.

1) Exercise regularly

Regular exercises are key to toning your body and reducing pressure on your abdominal muscles. According to studies, overweight and obese people are more prone to hernias. A good dose of regular moderate exercise can help you maintain your health and reduce the risks of hernia.

2) Avoid Heavy Coughing

Chronic or heavy coughing is one of the main causes of hernia. It can put too much strain on the abdominal wall and cause the organs to bulge through them.  Consult a doctor and try treating it as early as possible to prevent chances of hernia.

3) Avoid Smoking

Chainsmokers are more prone to hernia than non-smokers. This is due to one of the most common side effects of smoking: chronic & heavy coughing. Smoking inhibits cell growth and causes heavy coughing. This can strain the muscles and cause hernia.

4) Avoid Alcohol

Regular alcohol consumption can weaken your liver and affect the inner layer of your abdominal wall. This can cause the organs to push through the wall and cause hernia. So limit alcohol consumption as much as you can.

5) Follow a proper Diet

Your food plays an important role in maintaining your health. Whether you are in good health or sick, your diet and lifestyle will majorly contribute to it.

So, try maintaining a proper diet with all the essential nutrients and avoid eating unhealthy foods like junk, processed, and fried foods. They are not only unhealthy but also increase the chances of obesity, which in turn increases the chances of hernia.

6) Wear comfortable clothes

Wearing too tight clothes can strain your muscles and cause a hernia. So, try to wear loose-fitting clothes as often as you can.

7) Avoid Straining while using the Restroom

As you know, a hernia occurs when an organ protrudes from a muscle or tissue structure. This mainly happens when you strain your muscles too much. This can force the organs to move out of their place and poke through other places.

And so avoid straining too much while using the restroom. It not only causes hernia but also causes rectal bleeding, anal fissure, etc.

8) Cure Complications

Health complications like recurrent sneezing, constipation, and coughing can weaken your abdominal muscles and cause hernia. So, try curing them as early as possible.

9) Warm up before the workout

You might be too excited to start your workouts every day. But never do them without warming up your body. Whether you exercise in the morning or in the evening, putting too much sudden pressure on your body can strain your muscles. This can cause hernia. So always warm up before you start your daily exercises.

10) Maintain Good posture while heavy lifting

Weight lifting is an effective exercise to reduce excess fat and maintain your body. But there is a certain way you should do it. You should always bend your knees and not your stomach during weight lifting.

Similarly, you should keep many such postures right while doing the exercise. Incorrect posture can strain your muscles and increase the risk of hernia.

11) Practice yoga

Practicing yoga and other relaxation exercises is one of the best ways to relax your body and muscles. There are some specific yoga poses that can help strengthen weak muscles and improve overall well-being.

12) Try to do Less intensive Workout

High-intensity workouts can cause muscle tear and injury. So, it is best to do less intensive exercise or yoga to prevent hernia. If you wish to practice high-intensity workouts, make sure you only do it under the supervision of a fitness coach.

13) Exercise to strengthen the weak muscles.

Regular exercise helps you improve your muscle strength. Doing moderate exercises daily can help strengthen weak muscles, especially the core and abdominal muscles, and prevent hernia.

14) Improve Your BMI.

Maintaining your body weight and following a healthy lifestyle is the first and foremost factor that helps you prevent several health complications. Studies show that overweight and obese people are more prone to hernias than people with normal weight. So, try improving your BMI (Body Mass Index) to prevent chances of hernia.


Above are the 15 tips you can follow to reduce the chances of hernias and maintain a healthy body. They are mostly simple and can be easily incorporated into your daily routine. So try following them and watch as they make you more healthy and lively.

If you suspect you have a hernia, it is best not to delay and consult a laparoscopic surgeon immediately. The quicker you diagnose the issue the quicker it can be treated

Before starting any prevention activities and lifestyle changes it is advised to consult the Best Hernia Surgeon to get a clear understanding that may help more in the prevention of hernia


Exercise can help you recover from Hernia surgery faster. But Exercising alone cannot heal Hernias. You may need to consult a Hernia Surgeon for Surgery.

Exercising alone may not prevent Hernias, However, the right type of exercise may help you strengthen the muscles of your Abdominal wall. 

Rather than strong Abs a strong core can help you prevent Hernia. However Right exercise in the right Body Areas will definitely strengthen your muscles and help you prevent Hernia.

Usually, all kinds of Jumping Exercises and squats may increase your chances of Having a Hernia.

Though it is best to consult a doctor to treat your hernias, you can also follow some natural remedies to lower its effects. Here are some of them.

  • Having milk with a pinch of turmeric powder
  • Drinking more water
  • Having smaller meals at regular intervals
  • Following a high-protein, high-fiber, and low-fat diet
  • Eating fresh green vegetables and whole wheat

Dr. K. Amilthan MBBS., MS., FMAS., FALS.

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