Abdominal hernias can occur when one of your organs pushes through a weakness or separation in the surrounding muscles and tissues. While hernias are relatively common, they can be serious, so it’s important to understand why they occur and how you can prevent them.
What Does an Abdominal Hernia Look Like?
While you may think of your abdominal wall as the area around your stomach, an abdominal hernia can appear even above your belly button or close to your groin. “A telltale sign of a hernia is a bulge where there shouldn’t be one,” said Elaine Cheng, M.D., F.A.C.S., general surgeon and program director for the general surgery residency program at Inspira Health. “The bulge usually appears during or after certain activities, such as squatting or coughing.”
Not all hernias are painful, but some can cause pressure, aching or pinching when they come out. In addition, hernias that are located very deep in the body may not be visible.
Abdominal hernias can occur because of core weakness, multiple pregnancies, muscle separation or previous surgery incisions. They usually happen as a result of a repetitive stress injury, but can also happen after an injury or surgery.
“You’re more likely to develop a hernia if you have a job that requires heavy lifting, a chronic cough or allergies, chronic constipation, a previous pregnancy or history of obesity,” said Dr. Cheng. “These factors can all contribute to years of pressure or exertion that wear down your muscles and tissues.”
What is Muscle Separation?
Muscle separation can cause a hernia, but it can also cause bulging in the abdomen without a hernia. It is common in women and people assigned female at birth (AFAB) who have had one or more pregnancies. “During pregnancy, the pressure on the belly can cause the ab muscles to separate, leaving only a thin band of connective tissue in your mid-section,” said Dr. Cheng. This weakness is what can cause your uterus, bowels or other organs to push through your abdominal wall.
But it’s important to check with your doctor to understand the difference between a hernia and muscle separation. While muscle separation can cause your stomach to bulge, it doesn’t always lead to a hernia. The good news is that, even if you have muscle separation, you can practice core strengthening exercises to prevent a hernia from developing.
How Can You Prevent Abdominal Hernias?
The best way to prevent abdominal hernias is to focus on core strength before issues like muscle separation and stress injuries arise. Each person’s core exercise regimen may look a little different, which is why you should consult with your doctor or a physical therapist before starting any new physical activities. Exercises that can be helpful in strengthening your abdominal muscles and core include:
- Sitting to standing
- Pelvic floor contractions
- Seated leg extensions
- Pelvic tilts
- Core twists
“Core strengthening requires more than just sit-ups or planks,” said Dr. Cheng. “The abdominal wall is supported by the glutes, hip flexors and other muscle groups surrounding it. So there are many exercises that can contribute to better core strength.”
Why is Abdominal Core Health So Important?
Whether you’re recovering from a hernia or facing the risk of developing one, abdominal core health is key to improving mobility, preventing injury and living a pain-free life. Having a strong core can help support your body while performing everyday activities, work tasks and more.
Learn more about Hernia symptoms and treatment options at Inspira.
