Can you go to the gym with an inguinal hernia? 5 safest exercises

Inguinal hernia is one of the most common types of abdominal wall hernias, accounting for approximately 75% of all hernia cases and occurring more frequently in men than in women. Many people worry about having to stop exercising completely when they have this condition, especially those who regularly lift weights or play sports. In reality, if you choose the right methods and appropriate intensity, you can still maintain physical activity without worsening the condition.

In this article, Tiptory will provide guidance on how to exercise safely with an inguinal hernia, the principles to follow during physical activity, and suggest exercises for people with inguinal hernias to maintain health and limit increased pressure on the abdomen. Additionally, you will learn which exercises to avoid and when to stop exercising to effectively protect your body.

Part 1: You can still exercise with an abdominal hernia

You can still exercise with an abdominal hernia if you choose suitable exercises

• People with abdominal hernias or inguinal hernias do not necessarily need to stop exercising completely. In fact, maintaining physical activity at an appropriate intensity can help improve overall health, maintain muscle mass, and support the recovery process.

• Prioritize gentle physical activities that do not significantly increase intra-abdominal pressure to avoid enlarging the hernia or causing pain.

• If you lift weights with an inguinal hernia, reduce your training intensity, avoid heavy lifting, and choose safer exercises as advised by your doctor.

Prioritize exercises that put less pressure on the abdominal area

• You can choose exercises for people with inguinal hernias or abdominal hernias such as:

  • Walking or light aerobic exercises.

  • Breathing exercises to help control the diaphragm and reduce pressure on the abdominal wall.

  • Glute bridges to strengthen gluteal and hip muscles without putting much pressure on the hernia area.

• When exercising, perform movements slowly, control your breathing, and stop immediately if you experience pain, tightness, or if the hernia bulges more.

Plan your workout with a professional

• Before starting or changing your exercise program, consult with a doctor or physical therapist, or exercise physiologist to assess the severity of your abdominal hernia and get advice on appropriate exercises.

• Developing a personalized exercise plan helps you maintain safe physical activity, reduce the risk of complications, and know when to temporarily stop exercising for treatment. This is especially important for those who want to continue lifting weights with an inguinal hernia or maintain a long-term exercise habit.

Part 2: Safe exercises for inguinal hernia

Prioritize light cardio exercises

• People with inguinal hernias or abdominal hernias can still do low-intensity cardio to maintain cardiovascular health and fitness.

• Start with short durations and gradually increase intensity if the body does not experience pain or discomfort in the hernia area.

• If you lift weights with an inguinal hernia, warm up thoroughly and monitor your body's reaction throughout the exercise.

Choose physical activities that put less pressure on the abdominal wall

• Some exercises for people with inguinal hernias that are generally considered safe include:

  • Light jogging or slow running if it doesn't cause pain.

  • Dancing with gentle movements.

  • Yoga with poses that don't put significant pressure on the abdomen.

  • Water exercise or water aerobics, as buoyancy helps reduce strain on the body.

  • Cycling on a recumbent bike, as the back is well supported, helping to reduce pressure on the abdomen and spine.

Avoid strong twisting movements

• Avoid dancing or exercises with many continuous twisting or turning movements of the torso.

• These movements can increase intra-abdominal pressure, causing the inguinal hernia to bulge more or cause pain.

• If you feel pain, tightness, or discomfort during exercise, stop immediately and rest.

Consult a doctor before exercising

• The severity of inguinal hernia varies from person to person, so not all exercises are suitable for everyone.

• Before starting a new exercise program or returning to lifting weights with an inguinal hernia, consult a doctor or rehabilitation specialist for advice on exercises appropriate for your health condition.

• If the hernia suddenly causes severe pain, swells, cannot be pushed back in, or is accompanied by nausea and vomiting, stop exercising immediately and seek medical attention as these could be signs of complications requiring emergency treatment.

Part 3: Should you do squats with an inguinal hernia?

Bodyweight squats are usually safe if performed correctly

• People with inguinal hernias or abdominal hernias can still perform bodyweight squats if it doesn't cause pain or make the hernia bulge.

• The movement should be performed slowly, keeping the back straight, gently engaging the abdominal muscles, and breathing evenly to limit increased intra-abdominal pressure.

• This can be one of the exercises for people with inguinal hernias that helps maintain leg strength without putting too much pressure on the affected area.

Avoid weighted squats

• If you lift weights with an inguinal hernia, avoid squats with barbells, dumbbells, or any form of squats with added load.

• Lifting heavy weights increases intra-abdominal pressure, which can enlarge the inguinal hernia, cause pain, or increase the risk of complications.

• Only return to weighted squats when deemed safe by a doctor or after complete treatment and recovery.

Listen to your body's reaction during exercise

• Stop immediately if you experience pain, a feeling of tightness in the groin or abdomen, or if the hernia bulges more noticeably during squats.

• If you want to continue lifting weights with an inguinal hernia, consult your doctor or a rehabilitation specialist for guidance on appropriate intensity and technique for your condition.

Part 4: Should people with inguinal hernias do push-ups?

Avoid push-ups when you have an inguinal hernia

• If you have an inguinal hernia or abdominal hernia, you should avoid push-ups.

• This exercise requires strong activation of the chest, shoulders, and especially the abdominal muscles to stabilize the body, increasing intra-abdominal pressure.

• This pressure can cause the inguinal hernia to bulge more, cause pain, and increase the risk of worsening the condition.

Avoid exercises with strong pushing movements

• In addition to push-ups, people who lift weights with an inguinal hernia should also limit exercises that involve strong pushing forces such as:

  • Shoulder press.

  • Chest press with weights or machines.

  • Exercises that require lifting or pushing heavy objects overhead.

• These exercises can all increase pressure on the abdominal wall, making them unsuitable when a hernia is present.

Substitute with safer exercises

• Instead of push-ups, prioritize exercises for people with inguinal hernias such as walking, recumbent cycling, light yoga, water exercises, or low-intensity gluteal and leg strengthening exercises.

• If you want to continue lifting weights with an inguinal hernia, create an exercise plan with a doctor or rehabilitation specialist to choose suitable exercises and reduce the risk of complications.

Part 5: Exercises to avoid when you have an inguinal hernia

Avoid high-intensity or overly strenuous exercises

• When you have an inguinal hernia or abdominal hernia, you should avoid strenuous exercises as they increase intra-abdominal pressure.

• Trying to exercise too heavily does not improve health, but can make the hernia larger, cause more pain, or increase the risk of complications.

• If you lift weights with an inguinal hernia, reduce your exercise intensity and prioritize light exercises until your doctor allows you to return to your normal training program.

Avoid heavy lifting

• Avoid heavy weightlifting exercises such as deadlifts, weighted squats, heavy leg presses, or maximum strength exercises.

• When lifting heavy objects, many people tend to hold their breath to generate force, which causes a sudden increase in intra-abdominal pressure. This factor can worsen an inguinal hernia.

Limit strong pulling and twisting exercises

• Exercises that involve strong pulling forces such as pull-ups, chin-ups, or strong twisting movements for oblique muscles (oblique twists) are all unsuitable.

• These movements create significant tension on the abdominal muscles and abdominal wall, increasing the risk of pain or causing the inguinal hernia to bulge.

Avoid contact sports

• Sports that involve many punches, kicks, or strong impacts such as wrestling, grappling, and combat martial arts can increase pressure on the abdomen and groin area.

• If you want to maintain physical activity, substitute them with light-intensity exercises for people with inguinal hernias such as walking, recumbent cycling, light yoga, or water exercises.

Prioritize exercising under a doctor's guidance

• The severity of inguinal hernia varies from person to person, so the list of suitable exercises will also differ.

• Before returning to lifting weights with an inguinal hernia or trying any new exercise, consult your doctor or rehabilitation specialist to ensure that your exercise is safe and appropriate for your condition.

Part 6: Exercise after inguinal hernia surgery

You can still exercise after inguinal hernia surgery

• After inguinal hernia surgery, early and appropriate intensity exercise is often encouraged to promote blood circulation, reduce the risk of joint stiffness, and facilitate the recovery process.

• However, you need to follow your doctor's instructions because the recovery time can vary depending on the surgical method, hernia size, and the individual's health condition.

For the first 6 weeks, only do light exercises

• During the first approximately 6 weeks after inguinal hernia surgery, prioritize activities that put little pressure on the abdominal wall.

• Walking is a suitable choice as it helps maintain fitness, improve circulation, and support recovery without straining the surgical area.

• Gradually increase the duration and distance of walking according to your body's ability, avoiding overexertion.

Avoid exercises that increase pressure on the abdomen

• During the recovery period, you should avoid exercises such as:

  • Sit-ups.

  • Pilates with strong abdominal muscle contraction movements.

  • Heavy weightlifting or high-intensity strength training exercises.

  • Swimming if your doctor has not yet approved it, especially if the incision has not fully healed.

• These activities can increase intra-abdominal pressure, affecting tissue healing and increasing the risk of inguinal hernia recurrence.

Return to gym in stages

• If you want to lift weights after inguinal hernia surgery, start with light exercises, gradually increasing the intensity instead of immediately returning to your pre-surgery level of exercise.

• Only perform weightlifting or strenuous activities when your doctor confirms that the surgical area has fully recovered.

• If you experience increased pain, swelling in the surgical area, or a feeling of an unusual bulge during exercise, stop immediately and seek medical attention for examination.

References

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Content edited by: Leigh Kennedy Ly.

Information consulted and verified by expert: Charlotte Davis.