Exercising With a Hernia: What Parents Need to Know

Maybe you noticed a soft bulge in your groin when you coughed. Maybe it appeared after lifting the pushchair into the boot one too many times, or you were told you have one after a pregnancy. Then the worry starts: can I still lift my kids? Can I still go to my class? Will exercise make it worse? If you are thinking about exercising with a hernia, the most important thing to know is that the rules for you need to come from your GP or surgeon, not from a coach or a website. What I can do is explain the general picture, why that advice matters so much, and some gentle ways to stay active while you wait for it.

What a hernia is, in plain English

The NHS page on hernias explains that a hernia is when an internal part of the body pushes through a weakness in the muscle or surrounding tissue wall. The most common sign is a bulge or lump, often in the groin, upper thigh or tummy. It may get bigger when you cough, sneeze or strain, and smaller or disappear when you lie down. Some people have a heavy, dragging feeling, and some have pain, while others feel very little.

There are different types, including inguinal (groin), femoral, umbilical (belly button), incisional (through an old scar, such as after a C-section) and hiatus hernias. They behave differently and are treated differently, which is one reason general exercise advice does not work here.

Exercising with a hernia: why your GP or surgeon decides

The NHS advises seeing a GP if you think you have a hernia. I would add: before you change your exercise routine, ask them specifically about activity. Here is why I do not give lifting rules to people with hernias in my classes:

• Every hernia is different. Its type, size, location and whether it can be pushed back in all matter.
• Lifting and straining raise pressure inside the tummy. Heavy lifts, breath-holding, sit-ups and some core exercises all do this. Whether that is a problem for you is a medical question.
• Surgery changes everything. If you have had a repair, your surgeon or hospital team will give you a timeline for lifting and exercise, and that timeline is the one to follow.

Good questions to take to your appointment:

1. Is it safe for me to keep walking, cycling or swimming?
2. How heavy can I lift, including my children and shopping?
3. Are there exercises I should avoid completely, such as sit-ups or heavy squats?
4. Should I wear any support, and does that change what I can do?
5. If I have surgery, when can I return to normal activity and to classes?

Write the answers down, and share them with any coach you train with.

Warning signs: get help quickly

The NHS says to call 111 if you have a hernia and get pain in or around it, a bloated tummy, nausea or vomiting, constipation, a high temperature or sudden confusion. It also lists vomiting blood, or vomit that looks like coffee grounds. Pain can be a sign that the hernia has become trapped, which needs urgent attention. Do not try to “train through” any of these.

Gentle ways to stay active (once your GP agrees)

These are low-strain options that many people are allowed to do. Please check them with your GP or surgeon first, and stop if you feel pain, pulling or the bulge gets bigger.

• Walking. Easy to fit around the school run and kind to the body. Build up gradually.
• Breathing practice. Lie on your back with knees bent. Breathe in through your nose so your ribs widen, then breathe out slowly through pursed lips. 5 to 10 breaths. Learning not to hold your breath when you move or lift is useful for everyone. My post on breathing when lifting weights explains the idea.
• Sit-to-stand from a chair. 2 sets of 8 to 10, breathing out as you stand. No breath-holding.
• Wall push-ups. 2 sets of 8 to 10, keeping the effort light.
• Gentle mobility. Shoulder rolls, ankle circles and slow neck movements to ease stiffness.

What I would avoid until you have specific clearance: sit-ups, crunches, heavy weights, breath-holding, jumping and anything that makes you strain or causes the bulge to pop out.

Lifting kids and everyday life

For parents, the hardest part is the lifting you cannot avoid. Ask your GP how much you can lift, then use these everyday habits:

• Get down to your child’s level and bring them close to your body before you lift.
• Breathe out as you lift; do not hold your breath.
• Let older kids climb into the car seat or up onto your lap themselves.
• Split shopping into lighter bags, or use a trolley bag.

My post on back pain from lifting kids has more tips on lifting technique that also help here.

Where a bootcamp class fits

Once your GP or surgeon has cleared you for exercise, a small class can be a sensible way back, because I can adapt things for you. In my classes every exercise has an easier and a harder option, and I will happily swap out anything that is not on your approved list. When you are cleared to build your core again, start with the basics in my guide to how to brace your core, and tell me what your surgeon has said so we can follow it together.

FAQs

Can exercise make a hernia worse?

Some activities, especially heavy lifting and straining, may put more pressure on the area. That is why your GP or surgeon needs to tell you what is safe for your hernia.

Can you fix a hernia with exercise?

No. Exercise cannot close a hernia. Treatment is decided by your GP or surgeon, and some hernias need surgery.

Is walking OK with a hernia?

Walking is often one of the gentler options, but check with your GP, especially if you have pain.

When can I exercise after hernia surgery?

It depends on the type of operation and your recovery. Follow the plan your surgeon or hospital gives you.

Book your first class

When you have the go-ahead from your GP or surgeon, I would be glad to help you get moving again. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19, max 10 people, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215 to talk it through first. If you would feel safer starting one-to-one, read about my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.