Once your doctor clears you to exercise after umbilical hernia surgery, you need to rebuild your core strength. These 5 easy, core-strengthening exercises will help you get back to feeling like your old, pre-surgical self.
When your doctor clears you to resume regular activity, it’s tempting to try to start exactly where you left off before you had to take a break for surgery. Trust me, I know.
As soon as my doctor cleared me and told me I was ready to get back to my old self, I was pumped. First, I was going to pick up my baby (who was beyond the 10-pound weight limit). Then, I was going to pick up my much heavier toddler.
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After all the lifts and hugs and kisses on my boys, I was going to get back to working out. However, when I tried to jump back into my old routine, I was greeted with failure.
Then, my low back started hurting. I felt like I was on a very slippery downhill slope, and I needed to do something to get myself out of this mess—fast!
I researched and tried tons of exercises until I found the very best. Below are the five best exercises you need to do to get your body ready to exercise after umbilical hernia surgery.
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But, if you want to learn the 7 best, most-powerful, easy-to-do exercises to rebuild your body; just click here and these exercises (with pictures and instructions) will be sent right to you!
You absolutely should only resume regular activities and lifting when you have been cleared by your doctor. If you resume your pre-surgery activities before you’ve been checked by your doctor, you run the risk of ripping your repair.
This would, of course, mean a second umbilical hernia repair procedure. And, depending on the procedure you had this first time, a second repair might be more difficult for your surgeon to successfully perform.
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Now that you have been cleared by the doctor, it might be tempting to return to your pre-surgery activities. However, before you jump back into your old activities, you want to take a little time to re-strengthen your core.
After all, you did have a hole in your abdominal wall surgically repaired. So, it stands to reason that your core muscles might not be quite as strong and effective as they were before your injury.
Core strength is a term that people use to describe how several muscle groups work together to move and stabilize your spine and pelvis. It’s essential for these muscles to be balanced so you can be active without back or hip pain.
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Although the abdominals are the most notable core muscles, they are not the only ones. In addition to your abdominals, your core includes:
So, when you start to strengthen your body after surgery, you want to make sure to mindfully work all of those areas.
Even if you had a strong core before the incident that caused your umbilical hernia, you still need to take the time now (once you are cleared by your doctor) to rebuild your core strength.
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This is definitely one of those cases where the number of reps is not as important as the quality of your body’s movement.
Here are the five exercises you should do in order to get your body ready to resume your regular exercise after umbilical hernia surgery.
I know, breathing doesn’t sound very glamorous. But, this the first thing you should do when you decide you’re ready to exercise after umbilical hernia surgery.
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In order to make breathing a rehabilitative exercise (and not just something you do to survive), here’s what you need to do:
Imprint is a staple exercise for anyone trying to recover from an injury or from surgery. Physical therapists love it, and Pilates instructors are passionate about the healing and strengthening qualities from this one simple exercise.
Related: This exercise is deceptive. If you’re not sure if you’re doing this correctly, check out this post with all the important information about the Pilates Imprint exercise.
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Leg slides are a great way to assess whether your core muscles are ready to start working. By sliding one leg at a time, you challenge the strength of your abdominals and low back muscles without significant consequences if they fail.
This exercise is a nice little challenge to make sure all your core muscles are turned on and working when they are supposed to.
This yoga pose is yet another way to discover whether the core muscles are strong enough and working appropriately. It can be tempting to relax your abdominal muscles and let your belly sag toward the floor, but resist the temptation!
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Once you are able to easily accomplish those five exercises, you have a couple of options. When you’re ready to intensify your core strengthening, you could start attending a local Pilates or yoga class with a certified instructor.
Both practices will be filled with exercises to help you finish building the core strength you need before you fully resume your favorite activities. Even if your favorite activity is watching movies, you still want to do your best now to strengthen your core muscles.
When you work on strengthening your core muscles when they are at their weakest, you can teach your muscles how to work together correctly. Plus, you greatly decrease the risk of low back and hip pain and injury in your future.
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I’ve been helping people use simple exercises to recover from surgeries and relieve pain since 2002. After figuring out exactly what exercises to do to rebuild your post-umbilical hernia surgery self, I’ve created an online course.
Related: To learn more about how you can learn how to rebuild yourself after umbilical hernia surgery recovery (from the privacy of your own home), check out my online course, Rebuild.
I know you may not want to take the time right now to work on building your core strength. You want to get back to doing whatever activities bring you joy.
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However, if you give yourself a few extra weeks of core-strengthening time, you are much less likely to injure yourself in the future.
Any time you get to start from the beginning, you have the opportunity to mindfully instruct your body how you want it to move. When this happens, you control how and when your muscles work.
Basically, you have the power to ditch some of your old, bad postural habits and adopt new ones to keep you feeling great and living a pain-free life. So, take the extra time—it’s worth it, I promise—and build core strength before you jump back into your preferred activities.
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If you want to learn some other exercises to help you start strengthening your post-surgical self, click here to download 7 Powerful Exercises to Rebuild Your Body!
Hi, I'm Sarah! After going through umbilical hernia repair, I recovered and used simple exercises to rebuild my abs so they're stronger than ever. Let me help you do the same.After umbilical hernia surgery, you might be anxious to get back to your workout routine. Your physician will give you a schedule explaining how long you should wait before exercising and suggestions for recommended exercises.
Every person is different — the size of your hernia, the complexity of the repair, your physical condition before surgery and your sensitivity to pain will all determine how much you can do and how soon.
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Hernias happen when your abdominal muscles aren't strong enough to withstand pressure from inside your body. Internal stress on the abdominal wall opens a space between muscles. Tissue that is supposed to be inside the abdominal wall pushes out through the opening.
In order to fix the hernia, a surgeon has to push the tissue back in and then seal the opening. Three common methods of umbilical hernia surgery include tension-free mesh, traditional and laparoscopic.
Working out after umbilical hernia repair isn't all or nothing. Almost immediately after your surgery, you can begin doing one simple but very effective abdominal exercise: deep breathing. As long as your doctor approves, you can practice taking slow, deep breaths in and exhaling slowly and completely. Repeat this exercise for about four or five cycles in and out, once or twice per hour. Deep breathing not only engages your abdominal muscles, it also reduces the risk of lung infections.
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The abdominals are involved in nearly every activity you do; simply focusing on having good posture will engage your belly muscles, as will walking and climbing stairs.
Pelvic tilts are a gentle exercise after hernia surgery. Lie on your back on a carpeted floor or on a yoga mat with your knees bent and kneecaps pointing toward the ceiling. Contract your belly muscles to press the full length of your spine into the floor without raising your hips up. Then relax your belly and let the curve of your spine lift off the floor. You can do this about six to eight times in three or four sets.
From the same starting position, you can also do a glute bridge, raising your pelvis gently toward the ceiling while keeping your shoulders on the floor.
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When you feel ready for more, try supine reverse marches. This move has the
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