You might notice a bulge in your abdomen, a dull ache when lifting something heavy, or a persistent feeling of pressure in your groin. These symptoms might not seem urgent at first, but they can be early warning signs of a hernia. Whether it’s an inguinal, hiatal, or umbilical hernia, catching it early and, more importantly, preventing it, can save you from pain, discomfort, and even the need for hernia surgery down the road.
At NJ Advanced Surgical Solutions, our team of experienced surgeons has helped countless patients avoid complications through education and lifestyle changes. As a hernia specialist in NJ, we’re committed to helping you take proactive steps toward better health. This article covers eight essential strategies you can adopt today to reduce your risk of developing a hernia.
Maintain a healthy body weight
Excess weight places additional pressure on your abdominal wall, which can weaken muscles over time and make you more susceptible to hernias, especially in the groin or near surgical scars. Obesity also makes any future hernia repair more complicated and increases the risk of recurrence. To reduce this risk, follow a balanced diet, engage in regular physical activity, and consider gradual weight loss if you’re currently overweight.
Avoid heavy lifting without proper technique
Lifting heavy objects incorrectly is one of the most common causes of hernias, particularly in workplaces or gyms. When you strain your muscles without support, it can create a tear or opening in the abdominal wall. Always bend your knees, not your waist, and use your leg muscles to bear the weight. If lifting is unavoidable, use a supportive belt and ask for help when needed. Taking these precautions can significantly reduce your risk.
Strengthen your core muscles
Weak abdominal and pelvic muscles can increase the risk of hernia, especially with age. Incorporate core-strengthening exercises, such as planks, pelvic tilts, and gentle abdominal contractions, into your weekly routine. These movements support your internal organs and provide better protection against strain. If you’ve had a hernia before, a hernia specialist in New Jersey can guide you on safe exercises that won’t worsen your condition.
Prevent and manage chronic coughing
Constant coughing due to smoking, allergies, or untreated respiratory conditions puts repetitive pressure on the abdominal wall, increasing the likelihood of a hernia. Quitting smoking, treating conditions like asthma or bronchitis, and using cough suppressants when appropriate can all help reduce this risk. If you experience persistent coughing, consult both your primary care provider and a hernia specialist in NJ to address the issue holistically.
Treat and prevent constipation
Straining during bowel movements is another common trigger for hernias, especially inguinal and umbilical types. To prevent constipation, drink plenty of water, increase your intake of fiber-rich foods (such as fruits, vegetables, and whole grains), and consider using stool softeners or natural laxatives as needed. Developing healthy bathroom habits can reduce abdominal pressure and protect your internal organs.
Take precautions during pregnancy
Pregnancy naturally puts a lot of pressure on the abdomen, which can cause or worsen hernias. To help prevent this, avoid excessive weight gain, wear support garments, and practice gentle prenatal exercises that strengthen your core. Consult your OB-GYN and a hernia surgery specialist in NJ if you notice a bulge or discomfort, especially in your lower abdomen or groin area.
Avoid smoking and tobacco products
Smoking weakens connective tissue and affects your body’s ability to heal. It also contributes to chronic coughing, which can lead to hernias. Quitting tobacco can improve your overall muscle strength, reduce coughing, and enhance your body’s ability to recover from stress or surgery. This lifestyle change alone can significantly lower your risk of hernia development.
Follow post-surgical guidelines carefully
If you’ve had abdominal surgery, you’re at a higher risk of developing an incisional hernia. This type can occur if the surgical wound doesn’t heal properly due to overexertion, infection, or poor wound care. Always follow your surgeon’s postoperative instructions closely, including avoiding lifting, wearing compression garments if recommended, attending follow-up appointments, and reporting any unusual swelling or pain to your hernia specialist in New Jersey.
Contact your hernia specialist in NJ
Preventing a hernia involves more than avoiding heavy lifting. It requires a proactive, whole-body approach, from managing weight and coughs to exercising and following post-op care. By adopting these eight strategies, you can significantly reduce your risk of developing a hernia.
At NJ Advanced Surgical Solutions, our team is dedicated to delivering expert care, whether you require preventive guidance or minimally invasive surgical repair. If you have concerns about symptoms or are looking for a trusted hernia specialist in NJ, schedule your consultation today.