Do you have an abdominal hernia? Let's learn about these safe exercises!

Have you ever heard of a "hernia"? Maybe one of your family members or a friend has had one. Imagine that the organs inside our abdomen, such as the intestines, are held in place by a strong wall made up of muscles in our abdomen. If for some reason this wall becomes weak, a small hole forms and an organ inside the abdomen tries to protrude. That's what we simply call a hernia.

There are different types of hernias, right?

Yes, that's right. Even though it's called "hernia," there are several types depending on where it occurs. Let's see what are the most common types seen in our country.

• Inguinal Hernia: This is the most common type of hernia in men. It occurs in the groin area, or where the thigh and abdomen meet.
• Femoral Hernia: This also occurs near the groin, at the top of the thigh. It is slightly more common in women.
• Umbilical Hernia: As the name suggests, this occurs near the umbilical cord. Although it is most common in young infants, it can also occur in adults.
• Hiatal Hernia: This is a little different. In this, the upper part of the stomach pushes through the diaphragm, the large wall that separates the chest and abdomen, into the chest. This can cause symptoms such as heartburn and gastritis.

In general, things like heavy lifting, prolonged coughing, and straining due to constipation can increase pressure inside the abdomen and cause a hernia.

Is it true that you shouldn't exercise if you have a hernia?

This is a problem that many people have. In fact, if you have a hernia, it is definitely not a good idea to do anything that puts too much pressure on your abdomen, such as lifting weights. Such exercises can make the hernia worse.

However, that doesn't mean you should stop exercising altogether. There are specific, simple exercises that can help your body heal, strengthen your core muscles, and prevent a hernia from recurring, especially after hernia surgery.

But remember this: If you have a hernia or are recovering from surgery, you should definitely talk to your doctor before starting any exercise. He or a physiotherapist will tell you exactly what exercises are right for you and when is the best time to start them.

What are the safe exercises for hernia?

Okay, so let's talk about some simple exercises that you can start doing right away, with your doctor's permission. These won't put a lot of pressure on your stomach, but they will help strengthen the muscles around your stomach.

Be sure to think about these things when exercising!

Although this exercise will help you, you need to take great care of your body. Don't try to do everything at once.

• Listen to your body: It can take up to 12 weeks to fully recover from surgery, so don't rush it.
• Start small: Do one exercise about 5 times at first. Gradually increase the number of times as you feel comfortable, day by day and week by week.
• Pay attention to pain: This is very important. Imagine that you can rate your pain on a scale of 1 to 10 (1 = no pain, 10 = unbearable pain). If your pain increases by more than two points during an exercise, or if the pain does not go away even after stopping the exercise, stop the exercise immediately. Tell your doctor immediately.

Remember, these exercises should not cause you any sharp pain. It's okay to feel a little discomfort or muscle pull, but if the pain increases, stop immediately.

Avoid heavy lifting, exercises that put pressure on the abdomen like crunches, sit-ups, and high-impact exercises.