Can You Exercise with a Hernia? Safe Movements and What to Avoid

If you’ve been diagnosed with a hernia, your first instinct might be to stop all physical activity. But in many cases, certain types of exercise are still safe—and even beneficial—as long as you understand your limits. The key is knowing what’s safe, what to avoid, and when to see a hernia specialist.

At Hernia Innovations by BASS Medical Group, we help patients stay active while managing hernias safely.

What Happens If You Work Out with a Hernia?

A hernia occurs when an internal organ or tissue pushes through a weak spot in the surrounding muscle or connective tissue. If you continue strenuous activity without precautions, your hernia could:

• Worsen in size
• Cause pain or discomfort
• Increase the risk of complications like incarceration or strangulation

That’s why it’s important to consult with a doctor before returning to your workout routine.

Exercises You Should Avoid with a Hernia

Until your hernia is repaired, avoid exercises that:

• Involve heavy lifting (like deadlifts, weighted squats, or overhead presses)
• Engage your core aggressively (such as sit-ups, crunches, or hanging leg raises)
• Increase intra-abdominal pressure (like high-intensity interval training or rowing machines)

These movements place added strain on the abdominal wall and can worsen your condition.

‍Safe Exercises for People with a Hernia

Many low-impact exercises are generally considered safe for people with small or stable hernias, including:

• Walking — helps circulation and supports core stabilization
• Gentle yoga or stretching — avoid inversion or poses that strain your abdomen
• Swimming — provides full-body movement without heavy impact
• Stationary cycling at low resistance — avoid high-intensity sprints

Pro tip: Use controlled breathing during all exercises and avoid holding your breath, which increases abdominal pressure.

Tips for Exercising Safely with a Hernia

• Listen to your body. Stop immediately if you feel pressure, pain, or bulging.
• Consider wearing a hernia belt, but only if your doctor recommends it.
• Work with a physical therapist or fitness specialist who understands hernia limitations.
• Start slow and gradually increase your activity level—don’t rush recovery.

When to Stop and See a Doctor

You should stop exercising and contact a medical provider right away if you experience:

• A worsening bulge or swelling
• Sharp pain during or after activity
• Nausea, vomiting, or fever
• Difficulty standing up straight

These symptoms could be signs of a serious complication like a strangulated hernia.

The Bottom Line: Move with Caution, Not Fear

Yes, you can exercise with a hernia—if you do it carefully. Light activity can support healing, improve your mood, and maintain your strength. Just make sure to follow safe movement guidelines and consult your hernia care team.

If you’re unsure what’s safe for your specific case, Hernia Innovations by BASS Medical Group is here to help.

‍Ready to Talk About Your Hernia?

Whether you're trying to stay active or preparing for surgery, we’re here to guide your next step.
Request an appointment today with one of our experienced hernia specialists.