Hernias can be very painful injuries and most of the time requires surgery to repair. Sometimes, however, simple exercises can help mend the weak abdominal wall enough to go about your everyday life without much pain, if any at all.
Identifying a Hernia Injury
First, you need to identify what a hernia is. Sometimes when a person has weaker abdominal muscles, an organ can push its way through the abdominal wall. Oftentimes, having well-toned abs will help the organs stay in place, preventing them from pushing through. Exercises to prevent hernias are obvious. Strengthening your core by way of stomach crunches and running are very effective, but if you already have a hernia, these exercises will be very difficult to perform.
For people already suffering through a hernia injury, the best chance at hernia repair without surgery is aerobics. Doing aerobic exercises for 30 minutes three to four times a week will help strengthen the affected muscles around the hernia. As the muscles contract, they will begin to push the soft tissue back into place, but do not expect results over night. Some examples of aerobic exercises you can do are stationary cycling and, most importantly, swimming. Swimming is best because as you swim, the water's pressure will keep the hernia from moving around. This will take some time to completely fix itself. If the hernia is very severe, a truss or brace might be needed in order to hold the hernia in place while you exercise.
There are a few other exercises you can try out that may help repair your hernia. Lay down on your back with your feet higher than your head. Slowly lift your legs up while trying to keep them as straight as possible. Once they are raised about a foot above the leg rest, slowly spread your legs apart.
Another exercise is overhead cycling. Once again, lie down with your feet on a higher plane than your head. Lift your knees overhead and do a cycling motion.
Before you do any of these exercises, you need to make sure your doctor signs off on them, and if you have any shooting abdominal pain, contact your doctor immediately.