Most often, this happens when part of your intestine pushes through your abdominal wall toward the outside of your body. This is called an external hernia, and it usually affects the lower abdomen and groin. Each type of hernia has different causes, which means that the steps you can take to prevent them will also be somewhat different. Not all hernias, though, are preventable. There are certain factors outside your control — such as prior abdominal surgery, and muscle weakness that you’re born with — that can lead to a hernia no matter what preventive steps you take. (1) Like all hernias, inguinal hernias develop due to a combination of muscle weakness and pressure inside the abdomen. (2) There’s not a lot you can do to avoid the type of muscle weakness that lead to hernias, but there are steps you can take to reduce pressure in your abdomen. Steps that may help prevent an inguinal hernia include the following: Maintain a healthy body weight. When you’re overweight or obese, your abdominal wall is constantly under pressure from your extra body fat whenever you stand or move around. Losing weight is easier to recommend than to actually do, but talk to your doctor about developing an exercise and diet plan that works for you. (2,3) Get enough of the right exercise. Being physically active in certain ways has been shown to help prevent hernias, but other types of exercise can put too much pressure on your abdomen. Beneficial exercises may include:
YogaPilatesSit-ups or crunchesLight weightsAerobic activities, like running or cycling
Activities to avoid include jumping exercises and squats, both of which can increase pressure on your abdominal wall. Fast movements can also lead to muscle tearing. Any type of exercise than involves very high levels of exertion can also increase your hernia risk. (3) Ask your doctor about any new type of exercise that you’re considering. Incorporate high-fiber foods into your diet. Fiber-rich foods can support regular bowel movements and help prevent constipation, which can lead to straining that increases your hernia risk. Foods that may help in this area include:
FruitsVegetablesWhole grainsNuts and seedsLegumes (dried beans and peas) (2)
If needed, take other steps to avoid constipation. Taking a fiber supplement or bulk-forming laxative, like a preparation containing psyllium, can help keep you regular and prevent straining during bowel movements. If this doesn’t do the trick, you can try certain other laxatives, like mineral oil, milk of magnesia (magnesium hydroxide), or MiraLAX (polyethylene glycol). Staying well-hydrated is also essential to avoiding constipation. Since anesthesia and certain painkillers can cause constipation, it’s important to take extra steps to avoid constipation after any surgery — especially because surgery carries the risk of hernias at the incision site. (3) Avoid heavy lifting, or do it carefully. If you have to lift a heavy object, bend down with your knees instead of your waist. Make your legs — rather than your torso — do most of the lifting effort. And if an object is too heavy for you to lift comfortably, know your limits and don’t do it. (1,2) Don’t smoke. Smoking can cause coughing, which can put pressure on your abdomen and lead to an inguinal hernia, or worsen symptoms in one that you already have. (2) See a doctor when you have a persistent cough. Because coughing can lead to or aggravate a hernia, it’s important to get this symptom under control whenever you have an infection or another condition that causes it, including asthma. Sneezing due to allergies can also increase abdominal pressure, so it’s important to control this symptom as well. (1,3) Get treated if you have an enlarged prostate. Having an enlarged prostate can lead to straining during urination, which can increase pressure in your abdomen. Signs of enlarged prostate may include waking up twice or more each night to urinate, straining to make your urine flow faster, and straining to empty your bladder at the end of urination. (3) It most commonly develops three to six months after abdominal surgery, when your abdomen is healing from the incision. (4) Some factors in preventing an incisional hernia are beyond your control. For example, it’s your surgeon’s job to use effective techniques to limit your hernia risk and prevent other complications. You’re also more likely to develop a hernia after surgery if you’re older or in poor overall physical health. What you can control, though, is following the hospital discharge instructions you’re given, which aim to minimize your risk of developing an infection or putting too much pressure on the area of your incision. (5) The following steps may reduce your risk of an incisional hernia after surgery:
Don’t overexert yourself.Take steps to prevent and treat constipation to avoid straining.Seek treatment for any persistent cough.Try to limit the strain of sneezing, and get treated for any allergies.Avoid any activities that put pressure on the area of your wound.Use any gel you’ve been prescribed to promote wound healing.Avoid or limit sexual activity until your wound has healed.Quit smoking, or reduce it as much as possible to limit coughing.Try not to gain weight.Don’t become pregnant within six months of your surgery. (4,5)
There’s no guarantee that you won’t develop an incisional hernia even if you follow these steps and your discharge instructions faithfully. Your abdominal muscle may simply be too weak at or near an incision site. (5) If you do develop an incisional hernia, you’ll most likely need surgery to repair it. (4)
