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Exercises for Inguinal Hernia

An inguinal hernia can occur when a person has relatively weak abdominal muscles and tissue, like part of the intestine protrudes through this as swelling or lump in the groin area. The bulge may be painful while coughing, bending over or lifting heavy items. A Patient may have it since birth because of heredity or structural defects. An inguinal hernia doesn’t heal on its own and may lead to life-threatening complications. A common surgical procedure is required to treat the condition.

You can do some simple exercises to strengthen your abdominal muscles and prevent an inguinal hernia. Here is a list of exercises:

Pillow Squeeze

A Pillow squeeze is a good exercise to strengthen your abdominal muscles. Lie flat and bend your knees. Hold a pillow between your knees and inhale. While exhaling, use your thigh muscles to squeeze the pillow without tilting your pelvis. After you exhale, release your thigh muscles. Repeat this exercise 20 times a day.

Inclined legs lifts

Lie flat with your head lower than your feet and slowly lift both legs to 30 to 45°. Hold this position for a few seconds and then return to your starting position. Start with five repeats and slowly increase it to ten.

Cycling exercise

Lie flat and keep our hands at your side. Bend at your hips and raise your knees over the body. Start a cycling motion with both legs. Once you feel a burning sensation in the abdomen, stop the exercise.

Mini crunches

Lie flat on the floor with the head lower than your feet and your knees bent. Bend your upper body for only 30° while tightening your ab muscles. Be in this position briefly and then slowly get back to your starting position. Start with one set of 10 repeats and gradually increase it to three sets.


Walking can strengthen your upper and lower abdomen and the pelvic floor. Walk for at least 45 minutes a day at a brisk speed. It can be very effective four your overall health.

Practice Yoga

There are various asanas to ease abdominal pressure, strengthen abdominal muscles and compress your inguinal canal. Some of these asanas are Matsyasana (fish pose), Sarvangasana (supported shoulder stand), Pawanmuktasana (Wind-relieving pose), Utthanpadasana (raised legs pose), Paschimottanasana (forward bend) and Vajrayana (diamond pose).


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