7 Everyday Habits That Can Increase Your Risk of Hernia

A hernia can develop when an internal organ or tissue pushes through a weak spot in the surrounding muscle or connective tissue. It commonly appears as a lump or swelling in the abdomen or groin, which may become more noticeable when you cough, strain, or stand.
While some hernias are linked to factors such as age, previous surgery, genetics, or a naturally weak abdominal wall, certain everyday habits can increase pressure on the abdominal muscles and contribute to the problem.

We spoke to Dr Neeraj Dhamija, Senior Consultant - Laparoscopic, Laser & General Surgery at Sir Ganga Ram Hospital, New Delhi, who shared a list of seven habits worth paying attention to.

1. Frequently Lifting Heavy Objects Without Proper Technique

Lifting heavy boxes, weights, furniture, or other objects can put sudden pressure on the abdominal wall. Repeated heavy lifting, particularly when you hold your breath or strain while lifting, may increase the pressure inside the abdomen.

This does not mean that strength training automatically causes hernias. However, lifting loads that are beyond your current capacity or using poor technique can increase the risk, especially if the abdominal wall is already weak.

A patient perspective study published in the journal ‘Sports Medicine Open’ shows that most patients voted for lifting and gym activity to be the primary precipitating factors in herniation.

EXPERT TIP: When lifting, bend your knees, keep the load close to your body, and avoid jerking movements. Increase weights gradually rather than suddenly increasing the load.

2. Straining During Bowel Movements

Chronic constipation can make you repeatedly strain while passing stools. This increases pressure inside the abdomen and can place additional stress on areas of weakness in the abdominal wall.

Constipation itself does not mean you will develop a hernia, but persistent straining can contribute to the risk.

EXPERT TIP: Eating enough fibre from vegetables, fruits, whole grains and pulses, drinking adequate fluids and staying physically active can help prevent constipation. If constipation is persistent, it is worth discussing it with a doctor rather than regularly straining or relying on laxatives without advice.

Also Read: 5 Myths About Hernia Busted by a Gastroenterologist That Most People Believe

3. Ignoring A Chronic Cough

A study published in the journal 'Radiology Case Reports' shows that persistent cough repeatedly contracts the abdominal muscles and raises pressure inside the abdomen. If you already have a weak spot in the abdominal wall, repeated coughing may contribute to the development or worsening of a hernia.

Smoking, asthma, allergies, acid reflux, and respiratory infections are among the possible causes of a long-lasting cough.

EXPERT TIP: Instead of simply managing the cough with over-the-counter medicines, identify its underlying cause if it continues for several weeks. Treating the cause may also reduce repeated strain on the abdominal wall.

4. Carrying Excess Body Weight

Being overweight or obese can increase pressure on the abdominal wall. Extra abdominal fat may also place continuous mechanical stress on the muscles and tissues supporting the abdomen.

The risk can be particularly relevant for people who have other factors that weaken the abdominal wall, such as previous abdominal surgery.

EXPERT TIP: Maintaining a healthy weight through a balanced diet and regular physical activity can reduce several health risks and may also reduce pressure on the abdominal wall.

5. Doing Intense Exercise Too Quickly

Exercise is generally good for overall health and does not need to be avoided because of concerns about hernia. The problem is often sudden, excessive exertion without allowing the body time to adapt.

Starting an intense workout programme abruptly, lifting weights that are too heavy, or repeatedly performing exercises that cause excessive muscle straining can put substantial pressure on the abdominal wall.

EXPERT TIP: Build strength gradually and learn the correct technique for exercises such as squats, deadlifts and abdominal movements. If an exercise causes pain, particularly around the groin or abdomen, stop and get it assessed.

Also Read: Can a Hernia Heal on Its Own Without Surgery? We Asked a Gastroenterologist

6. Smoking

Smoking does not directly cause every hernia, but it can contribute to factors that increase the risk. In particular, smoking can cause persistent coughing, which repeatedly increases pressure inside the abdomen.

Smoking can also interfere with tissue health and wound healing. This is particularly important for people who have undergone abdominal surgery, as an incision can become a weaker area through which a hernia may develop.

EXPERT TIP: Quitting smoking, as it has benefits that go well beyond hernia prevention.

7. Ignoring Early Symptoms And Continuing To Strain

One of the most important habits to avoid is dismissing a new lump, swelling, discomfort, or bulge in the abdomen or groin.

A hernia may initially cause only a small bulge that appears when standing, coughing or lifting and disappears when lying down. Some people may also experience heaviness, pressure, discomfort or a dragging sensation.

EXPERT TIP: Continuing heavy lifting or strenuous activity despite these symptoms may make the problem worse. A suspected hernia should be evaluated by a doctor, particularly if the swelling is becoming larger or painful.

What Are The Warning Signs Of A Hernia?

The most common sign is a visible or palpable lump in the abdomen, groin, or around a previous surgical scar. The swelling may become more prominent when coughing, standing or straining.
Other symptoms can include:

• Pain
• Aching
• Heaviness
• Burning or discomfort around the affected area

However, sudden severe pain, vomiting, abdominal swelling, difficulty passing stools or gas, or a hernia that becomes firm and cannot be pushed back in needs urgent medical attention.

These symptoms can occur when the hernia becomes trapped, or its blood supply is compromised.

Can You Completely Prevent A Hernia?

“Not always. Some risk factors, including ageing, inherited weakness of connective tissue and previous abdominal surgery, cannot be changed,” shares Dr Dhamija.

However, reducing unnecessary strain on the abdominal wall can help. Maintain a healthy weight, prevent constipation, address persistent coughing, use safe lifting techniques and increase exercise intensity gradually. Most importantly, do not ignore a new abdominal or groin lump.

Final Word

Early medical assessment can help determine whether it is a hernia and whether it needs monitoring or treatment. If you are involved in heavy exercise or believe that you may be at risk of a hernia, it is important to take necessary precautions beforehand, as prevention is better than getting under the knife.