Healing Inguinal Hernia With Exercise

Is It Possible?

If you don’t already follow me, you probably came across this page because you were doing an internet search to see if it is possible to heal an inguinal hernia with exercise. You have probably been seeing about a million other web pages that say that it is not possible, and that the only way to fix a hernia is through surgery.

Well, I’m here to tell you that that is 100% bullshit! If you read through this blog you can see my whole story about trying to heal my inguinal hernia naturally without surgery. Why I started, what I had to work through, everything. But I’ll make a long story short here.

I’ve had an inguinal hernia for over 4 years. It was about the size of 2 golf balls next to each other in the inguinal canal when it poked out, which was all the time from the moment I got out of bed in the morning. It was never painful, but it was super annoying especially because I’m an extremely active guy.

Absolutely It Is Possible

I worked to figure out the best way to go about healing my inguinal hernia naturally with absolutely no results until about six months ago. That’s when everything I was doing just started clicking. Through trial and error I figured it out! Literally within three weeks my inguinal hernia was half the size. Then 3 months later it was the size of an M&M. Now I am at a point where the hernia does not poke out ever. I never feel pressure at all except a tiny bit when I am in a forward sitting position.

What Do I Have To Do?

You have to commit to putting in the work. Your inguinal hernia is not just going to get better by itself. There is a weakness in the muscles and fascia that hold the intestine in place which is why you have a hernia in the first place. Strengthen those muscles, and you are one step closer to getting to the point where your hernia will be gone.

If you are not willing to put in the work, then you might as well just go get surgery because healing will never happen.

If you are willing to put in the work, then I think you will find that these exercises hit the spot perfectly. They are designed to target the muscles around the inguinal canal in order to hold the abdominal contents in place, and they do exactly that.

Now I’m not saying that these exercise alone are going to be able to cure every inguinal hernia out there, because there is a lot more that goes into it than just this, but they will get you moving in the right direction.

If your interested in seeing what else I’ve had to do in order to get my inguinal hernia where it is now (there are a few key things), feel free to check out some of my other posts and my youtube channel.

Here Are The Exercises

Healing An Inguinal Hernia With Exercise

Regardless of what the medical establishment will tell you, you can heal an inguinal hernia with exercise. These are the most effective exercises I have found to get it done:

  • Exercise #1 Leg Pulls
  • Exercise #2 Sleeping Bag (or pillow) Squeeze
  • Exercise #3 Leg L’s
  • Exercise #4 Reverse Swim
  • Exercise #5 V-Ups
  • Exercise #6 Knee Circle Leg Extensions
  • Exercise #7 V-Downs
  • Exercise #8 Around The World
  • Exercise #9 Straight Leg Sit-Ups
  • Exercise #10 Straight Leg Side Ups

I also do a couple yoga breathing exercises that you can see here.

How Often Should I Do It?

From my experience about 2-3 times a week is the max. When I first tried it I was doing it more than that, but I quickly realized that the muscles would get really fatigued and the hernia would want to poke out more often. So I cut it back to 2 times a week, and it was perfect. Start slow and don’t go crazy. For some people it’s hard to start slow (me included), but believe me, it will be much better if you do.

How Long Will I Have To Do This?

Probably forever at some level. Every time you do the workout you go up 1 rep for each exercise. By the time I got to 30 reps I felt like I didn’t need to wear the hernia belt  anymore to keep my hernia from poking out. But the last thing you want to do is get to that point, then just stop the workout. I plan on doing these for the rest of my life in order to keep the area strong and reduce the risk of the hernia popping out again.

Recently, I got to a point where I was doing 50 reps of each exercise. The workout was taking me so long that I decided to strap some 5lbs weights to my ankles and start back over at 10 reps. I’ll keep you guys posted on how it goes!

Remember, without commitment you have nothing. If you don’t want surgery, then don’t get it! Commit yourself to healing and you will heal. The body is a healing machine.

My Natural Hernia Cure Video Introduction

My Natural Hernia Cure Video Introduction

To read more about my story, please click here.

 

My Hernia Experiment

When I first realized I had a hernia, I started doing certain exercises to help control it. Basically it was an ab workout consisting of a couple different exercises. I wasn’t sure if what I was doing was helping or not, so I decided that I would stop doing everything, and get a clean starting point for trying to cure my hernia.

I was still running, surfing, paddling my prone paddle board, and stretching, but nothing directly targeted at my abs. Once I stopped the ab workout, I was actually really surprised at how quickly my hernia was affecting me a lot more. Six months ago I was at a point where I could wake up, eat breakfast, and go for a couple hours as long as I wasn’t lifting anything, then I would start feeling the pressure where my hernia is. At that point I knew it was time to put on the hernia belt.

It’s been about 5 months since I stopped the ab exercises, and now as soon as I get up out of bed I feel the pressure and I need to put on the hernia belt. Even if I’m just sitting at my desk working, I can feel the pressure and it will start to bulge out. It’s very annoying! It doesn’t really hurt, it’s just uncomfortable. Now I know for sure that certain exercises will definitely have an affect on how I can manage the hernia.

Now that I have gone this long without doing anything for my abs and have a baseline of how bad the hernia is, I am going to start adding in some exercises to target the area. My idea is this: If the muscles are separating in the inguinal canal allowing the tissue to protrude through, then I am going to try and target the muscle where the separation is and build it up. I’ve read that it is not possible to target this inguinal ligament directly, but I know I can do exercises to build muscle around it so that the tissue doesn’t protrude through. I am going to start with this workout designed for Taylor Knox, the pro surfer who had a really bad car accident when he was younger that almost left him paralyzed.

I think this is a great all around core workout which will not only help strengthen the whole area that the hernia is affecting, but will also help with my surfing. It’s available on amazon if you want to check it out. I’m going add in a few extra exercises such as the ab vacuum. I will also add in a leg lift where I’ll lay flat on my back with my feet shoulder width apart, and lift one leg at a time up and towards the midline of my body, which should target the inguinal area pretty good. I’ll do two sets of twenty five with each leg.

I am also going to start working out with weights a few days a week. I’m not trying to get huge, but I just want to keep my strength up. I really don’t like working out with weights, but I have been starting to feel weak lately doing normal things. So, I will dedicate some of my time to strength training. I’m going to start with basic exercises like, bench, squat, leg extensions, shoulder press, lat pull downs, tricep extensions, and curls. Two sets of each to muscle failure. It should be a quick workout which will only take me 20 minutes or so.

I will also continue paddling a few days a week to keep in shape for surfing. It’s summer time now. We don’t get waves here usually, so I have to paddle to stay in surfing shape. I have a 16’8″ Bark Prone paddle board that I use that is like the one picture below. I usually paddle about 4-5 miles. You switch between paddling on your stomach to paddling on your knees. When on your knees it is a great ab workout.

exercises for herniahernia exercises

 

Exercises I will do:

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
 Off Strength Training Paddle: 4-5 Miles Taylor Knox Core Workout Paddle: 4-5 Miles Taylor Knox Core Workout Strength Training

I will do this for three months and see if I notice a difference in how my hernia feels. On top of this, I’m going to where the hernia belt as soon as I wake up in the morning. This way the hernia does not have a chance to bulge out. I’ll keep you updated on my progress!

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