Planks are one of the most challenging and effective core strengthening exercises. Doing planks can strengthen your abs, build your lower-body strength, and help you to improve your overall balance and stability. However, can planks cause hernia?
Although they may seem like a simple exercise, there’s a chance that you have an underlying medical condition that could be aggravated by planks. Anything from weak abdominal muscles to hernias can be the result of doing planks without knowing about it first!
This article will explain everything you need to know about the potential dangers of planks, including whether they cause hernia, how to prevent them, and what you should do instead.
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Contents
What Is a Hernia?
A hernia is an issue with the muscle or tissue of the abdomen that allows part of the abdominal organs to protrude. Hernias can occur as a result of a weakening of the abdominal muscles, a weak abdominal wall, or scar tissue from previous abdominal surgery. If a hernia occurs in one part of your abdomen it is called an inguinal hernia, if it happens in another it is called an abdominal hernia.
There are two types of hernias: extraluminal – where the hernia occurs outside the abdomen – and intraluminal – where the hernia occurs inside the abdominal cavity. A person can have more than one type of hernia, depending on the location and severity of each one.
Inguinal Hernias
Inguinal hernias are the most common type of hernia and they happen when the muscles that support the abdominal wall weaken. The inguinal canal is the portion of the male anatomy that runs through the groin area and joins the scrotum to the abdominal wall.
If you have a hernia in this area, it could be because of weak abdominal muscles or a previous injury to the groin. If a hernia occurs in the inguinal canal, the protruding part of the intestine can be pulled through the opening of the canal.
You can avoid developing an inguinal hernia by doing regular abdominal exercises to strengthen your muscles and stretching your groin area. Stabilizing your core muscles and improving flexibility will also help to prevent an inguinal hernia.
What Is the Planking Exercise?
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Planking is a physical exercise that involves lying face-down with all limbs extended and held in place, typically for as long as possible. While originally a fitness fad, planking can be used to improve strength and flexibility, relieve tension, or even relax.
The name of the exercise comes from its resemblance to the plank pose, which is done by holding one’s body rigidly vertically while keeping all limbs horizontal.
When done correctly, planking can be a great way to increase core strength and improve overall posture. It can also be used to help alleviate back pain and reduce stress. However, it’s not recommended for people with back or spine injuries.
Planks are also sometimes referred to as “plat holds,” “plat hold exercises,” and “laying on your back.”
You can wear the SEXYWG Women Sauna Shirt while doing planks. This sauna vest can elevate body temperatures to boost sweating.
Can Planks Cause Hernia?
Planks are a great way to tone the abs, core, and thighs. But they can also cause hernia. If you have a weak core, a plank may put too much pressure on your abdominal wall. That could result in bulging or even separation between your layers of abdominal tissue. A hernia is when part of your abdominal wall moves out of place, causing extra space in your abdomen.
Injuries to the abdominal area can also cause hernia and damage these muscles. When they are not strong enough to push down on an organ and keep it from protruding, this is referred to as incomplete closure of a hernia. A person with an incomplete hernia may experience discomfort and pain as their organs press against one another.
Although there are many possible causes for a hernia, one of the most common ones is simply poor abdominal muscle strength. When your abdominal muscles do not have enough strength to push down on your organs when you bend over or cough, they can let them through. Therefore, if you have any abdominal pain or other symptoms of an unclosed hernia, make sure to see your doctor for an evaluation.
The planking process can cause hernia if the pressure on the organs is too great. There are many types of hernias depending on where or the organ involved. If you do core exercises like planks for too long, you might experience a hernia.
What Are the Risks of a Hernia?
The risk of a hernia is related to the location and size of the bulge and any underlying conditions, such as an infection in the area where the hernial sac is located.
Some people are more likely to develop a hernia than others. For example, people who have had previous surgeries in their abdominal wall area are at higher risk for developing one. Other risk factors include obesity or chronic kidney disease.
Hernias can be dangerous if they become large enough to move through the abdominal wall into another part of the body or cause burst blood vessels in your abdomen. If this happens, you could experience serious complications, including internal bleeding and additional damage to your organs.
It’s also important to talk with your doctor if you have symptoms of a hernia, especially if you have been diagnosed with an autoimmune condition like Crohn’s disease or inflammatory bowel disease (IBD). These diseases can increase your risk of developing a hernia by weakening the muscles that support your organs and tissues.
How to Prevent a Hernia
If you have a hernia, it’s important to keep a close eye on your belly. Look for any signs of bulging or pain when you sit down or get up from a lying position. The following are some of the tips on how to prevent a hernia.
Avoiding Prolonged Sitting
Sitting for long periods of time can cause muscles in your abdomen to weaken, and this can lead to a hernia. Standing, walking, and cycling can help to maintain strong abdominal muscles, and will also keep you active and reduce the risk of developing diabetes – two risk factors for hernia development.
Strengthening Your Core Muscles
Performing abdominal exercises – including crunches, bicycle crunches, and plank holds – will help to strengthen the muscles that support your abdominal wall. This is particularly important if you are overweight or have a weak core. You can also perform exercises that work on your core stability, such as bridge and plank exercises.
Strengthening Your Lower Back
A weak lower back can also contribute to an increased risk of developing a hernia. You can engage in exercises such as planks and kettlebell swings to strengthen your lower back and reduce your risk of hernia development.
Increasing Your Flexibility
Stretching your groin area and lower back will increase flexibility and help to prevent a hernia.
Can I Do Planks with a Hernia?
Yes, you can safely exercise when you have a hernia. However, you should be extra careful to protect your core during any intense workouts or when you’re doing particularly strenuous exercises. You should also avoid bouncing while you exercise or doing certain movements that put a lot of strain on your core muscles.
You can reduce the risk of injury and protect your core during exercise by following these tips:
- Wear supportive gear, including a chest or abdominal band, when you’re doing any intense exercise.
- Don’t bounce when you walk or run. When you walk, keep your chest lifted and your arms close to your body. When you run, keep your core muscles tight and your legs as close to your body as possible.
Can You Get a Hernia From Ab Workouts?
Related: Top 4 Best Gym Equipment for Core Strength
Abdominal exercises are often done on their own or as part of a larger fitness routine. They’re also used to help prevent injuries during other types of exercise, such as running and weightlifting.
But when done improperly or too strenuously, ab workouts can cause injury to various parts of your body — including your groin area and lower back — and lead to hernias.
The ab muscles are under a lot of stress when you do crunches or sit-ups. If your core strength isn’t strong enough to support all the pressure, your abs can get damaged, leading to hernias.
To avoid getting a hernia from ab workouts, make sure your core is strong enough before starting any program. Also, make sure that your form is perfect when doing any exercises for your abs.
How to Recover from Inguinal Hernia with Proper Exercise
The best way to recover from a hernia is to strengthen your abdominal muscles. Strong stomach muscles will help prevent hernias by holding the intestines in place. You can do abdominal crunches or sit-ups to build up your abdominal muscles, but be careful not to do them so intensely that you strain your gastrointestinal system.
Lack of abdominal strength can make it even more likely that you’ll develop a hernia. As you get stronger, you may be able to return to your normal daily activities without experiencing any pain or discomfort.
You can also try wearing a compression garment such as a compression belt or a light-weight abdominal support to help prevent future hernias. When you return to light activities, be sure to stop suddenly if you feel mild pain or discomfort, and avoid heavy lifting and straining activities until your abdominal muscles are fully healed.
3 Exercises for Preventing and Recovering From Inguinal Hernia
Button Pulls
This abdominal exercise strengthens the core muscles and helps prevent hernias. You can do this exercise sitting on the floor or while sitting on a folded towel.
- With your legs out in front and your heels together, lean forward and place your hands on the floor directly below your hips.
- Keep your back straight and your core tight.
- Now, draw your navel toward your spine and then push your hips forward, drawing your belly button back towards your spine. This can help to strengthen the abdominal muscles and prevent hernias.
Seated Bicep Curls
You can also strengthen your abdominal muscles and prevent hernias by doing seated bicep curls. Start with a light resistance band and, without using too much force, curl the resistance band towards your chest, keeping your core tight. This exercise targets the abdominal muscles and prevents hernias.
Yogic Exercise: Pawanmuktasana
Pawanmuktasana (wind-relieving pose) is a wonderful yoga exercise for hernia recovery. While most yoga poses are done with your back on the ground, fish pose is done with your back on the floor.
In the pose, you lock your knees and fold forward over your legs, extending your arms and keeping your head tucked. This yoga pose is beneficial for hernia recovery because it strengthens and stretches your abdominal muscles.
The wind-relieving pose is especially useful for pregnant women who may be at risk of developing a hernia because of the large amount of abdominal pressure placed on the intestines during pregnancy.
Pawanmuktasana is an excellent pose for abdominal strengthening and preventing hernias. The pose especially helps with abdominal and spinal stability, as well as abdominal flexibility during pregnancy.
Exercises to Avoid When You Have a Hernia
Not engaging in any strenuous activity, especially those that involve twisting or bending your body can help keep hernia pain to a minimum.
A good way to relieve the pressure is to sit on a soft surface, such as a yoga mat or the floor with pillows underneath you. You can also try to prop yourself up by putting your arm behind you and supporting your head with a pillow. And if you are pregnant, avoid heavy lifting and crouching for long periods of time as these activities may increase pressure on your belly.
Avoid straining when getting up or going to the bathroom, which can put pressure on the area causing pain.
In addition to avoiding twisting and bending, be sure not to force your belly into positions that are uncomfortable for it. Instead of lying down during dinner, try sitting while keeping your feet flat on the floor and supported by a table.
If you have a hernia in your groin area, it is important to stay away from activities that involve bending over. This includes sitting on the toilet, bending over to pick up something off the floor, or getting down on your hands and knees. In addition, never lift anything heavier than 10 pounds when you first recover from hernia surgery.
If you have a hernia, it’s a good idea to talk to your doctor about the best exercises you can do to strengthen your core muscles. This will help them to heal more quickly and reduce the risk of recurrence.
How Can You Treat a Hernia?
The best way to treat a hernia is with surgery, so if you experience a hernia, go to the hospital. Hernia repair procedures vary based on the type of hernia and the location of the organ involved. Most involve inserting a mesh patch into the opening in order to hold back the bulge created by the hernia so that it doesn’t become larger.
An incision is made and the area is then sutured closed or sealed with stitches. Areas where there is a risk of infection, such as an infected umbilical hernia, may require a drainage tube to keep infection away as well as antibiotics.
What Could Happen If Your Hernia Ruptures?
If your hernia ruptures, it can cause internal damage, which can lead to a wide range of complications. The most common complications are damage to the surrounding organs, including the intestines and bladder. Other complications include bleeding in the abdomen, intestinal obstruction, and intestinal perforation.
The risk of rupture is increased if you have a weak or stretched-out muscle (injury) or loose skin (fibrosis). You also have a higher risk of rupture if you have certain medical conditions, such as inflammatory bowel disease, Crohn’s Disease, ulcerative colitis, or inflammatory bowel cancer.
If you rupture your hernia, seek medical attention immediately. If possible, surgically repair the hernia as soon as possible to prevent other more serious complications from developing.
Frequently Asked Questions
Exercises to avoid when you have a hernia
When you have a hernia, it’s important to avoid any strain on your abdominal muscles. If you’re lifting something heavy, sitting for long periods of time, or straining while you pee, you could put more tension on your muscle and exacerbate the problem. Likewise, high-impact activities like running or jumping can also cause problems.
Is plank exercise harmful to a hernia?
There is no proven evidence that planks are harmful to people with hernias. However, planks can place pressure on the lower abdominal wall, which could increase the risk of a hernia. Therefore, if you have a hernia or other condition that could be aggravated by planks, talk to your doctor before starting any type of exercise program.
Can abdominal exercises cause a hernia?
Abdominal exercises can place pressure on the belly button area of the body, which may lead to hernia formation. This can lead to a small tear in your abdominal wall, which is called an indirect inguinal hernia.
Can a hernia heal itself?
If a hernia is left untreated for a long time, it may not heal on its own. In this case, surgery may be necessary to repair the hernia and close the hole in the abdominal wall. Surgery can also reduce the risk of complications such as infection and bleeding.
How do I check myself for a hernia?
You should check for a hernia by lying down and placing your hand on your belly. If it feels hard, there is a chance that you have one. You can also check yourself for a hernia during certain activities such as lifting heavy objects or straining when you sneeze. Pay attention to the difference between normal abdominal pressure (felt when laying on your back) and the feeling of something in your abdomen pressing against the wall of your abdomen (a symptom of an abdominal hernia).
Conclusion
Planks are a challenging exercise that can be very beneficial for your core strength, posture, and overall balance. However, you should be especially cautious if you have a hernia, as performing planks could cause a hernia if you aren’t careful.
Fortunately, there are many plank variations that can be performed safely and effectively, such as the side plank and the plank. These plank variations are easier on your core and can still be effective for building strength and improving stability.
References
- Signs You Might Have a Hernia: https://www.geisinger.org/health-and-wellness/wellness-articles/2017/03/22/13/58/signs-you-might-have-a-hernia
- Can a Hernia Be Caused By Exercise? https://www.marczaremd.com/blog/can-a-hernia-be-caused-by-exercise-26058.html
- Hernia Abdominal Exercises: https://www.livestrong.com/article/166946-hernia-abdominal-exercises/
- Can I exercise when I have a hernia? https://www.nghs.com/2021/04/12/can-i-exercise-when-i-have-a-hernia
- Everything You Want to Know About a Hernia: https://www.healthline.com/health/hernia
- Exercises for Preventing and Recovering From Inguinal Hernia: https://www.webmd.com/digestive-disorders/exercises-preventing-inguinal-hernia
- Pulling in the Abdominals: https://www.verywellfit.com/pulling-in-the-abdominals-2704435
- Pavanamuktasana: https://en.wikipedia.org/wiki/Pavanamuktasana
