What is a Hernia?
A hernia occurs when an internal organ or tissue pushes through a weak spot in the surrounding muscle or connective tissue, usually in the abdominal wall.
How Does It Happen?
Hernias typically develop due to increased abdominal pressure. Common causes include:
- Heavy lifting (especially with poor technique)
- Chronic coughing or straining (e.g., constipation)
- Obesity
- Pregnancy
- Previous abdominal surgery
How Common Is It?
- Roughly 1 in 10 people will develop a hernia in their lifetime
- Most common types:
- Inguinal (groin) – around 75% of cases
- Umbilical (belly button)
- Hiatal (upper stomach)
- Incisional (post-surgery)
Treatment Options
- Watchful waiting for small, symptom-free cases
- Lifestyle changes to reduce strain
- Surgical repair (open or laparoscopic) — often a quick, day-case procedure
Fitness Pilates: Do’s and Don’ts for Clients with Hernia
Safe Modifications:
- Emphasise posture, breathwork, and gentle core activation
- Include pelvic tilts, glute bridges, and supported exercises
- Use props for alignment and comfort
- Encourage slow, controlled movements
Movements to Avoid:
- Crunches, sit-ups, roll-ups
- Heavy resistance or weights
- Loaded twisting or rotation
- Planks or push-ups (especially post-surgery)
- Inversions or high-pressure positions
Sam Deans Qualified Experienced & Insured Fitness Consultant
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