Yoga and Exercise for Hernia

Exercise and yoga cannot repair a hernia. Some activities can worsen it, while gentle movement helps general fitness and healthy weight. Check with your doctor or surgeon first.

Activities that are usually safe with a small, reducible hernia

• Walking at an easy pace
• Gentle stretching and light yoga for flexibility, avoiding poses that push the belly out
• Slow, relaxed breathing, such as breathing in for 4 and out for 6
• Relaxation (shavasana)
• Swimming, if your surgeon agrees

Activities to avoid

• Heavy lifting and straining
• Intense abdominal exercises such as sit-ups, crunches and leg raises
• Poses with high abdominal pressure, such as boat pose (navasana), plank for long holds and deep twists
• Forceful breathing techniques such as kapalabhati and bhastrika
• Holding the breath during effort
• Deep inversions, for hiatal hernia and reflux

After hernia surgery

Most people can walk the same day. Lifting and strenuous exercise are limited for several weeks. Follow your surgeon's schedule and return to yoga gradually.

Stop and seek help if

You notice the bulge growing, new pain, nausea or vomiting. Call 112 or 102 for a hard, painful hernia that will not go back.

Key point

Stay active in a gentle way, avoid straining and follow your surgeon's advice.

Before your appointment

Note when you first noticed the bulge, whether it goes in when you lie down, and what brings it on, such as lifting, coughing or straining. List any pain, vomiting, constipation or urinary problems, and past surgeries. Bring your medicines, including blood thinners, and past reports. Ask about repair options, recovery and the warning signs that mean you should call 112 or 102.