Hernias are a common concern, especially for women who have experienced pregnancy. Let's dive into what hernias are, why they occur, particularly in the abdominal wall during and after pregnancy, and what can be done to address them.

What is a Hernia?

A hernia occurs when your internal organs push through the layers of muscle towards the outside due to a weakness within the muscle wall.

“The incidence of an umbilical hernia in pregnant women has been reported to be as low as 0.08% in a very recent large series” This means that it is very unlikely to experience a hernia from pregnancy, HOWEVER what does affect all pregnant people is the dramatic increase in Intra Abdominal Pressure. This pressure increase is what contributes to hernia, as well as numerous other conditions such as Diastasis Recti, Pelvic Floor Dysfunctions including incontinence and prolapse.

The GOOD NEWS is everything we do for all of these situations is quite similar. It all comes down to some essential functional movement and core engagement. Even better news… I teach this in ALL of my classes.
If you want to join me for a class. I have a class called Core + Pelvic Floor Functional Movement Yoga which dives in deep to these practices.

Learn more about Core + Pelvic Floor Functional Movement Yoga

In pregnancy, hernias commonly occur around the umbilicus or belly button because it is already a weak spot. The linea alba, the connective tissue between your rectus muscles (your Six-Pack), and through your transverse abdominus (the deepest layer), is designed to stretch and thin as pregnancy progresses to make room for the growing baby. However, this stretching can create weak spots leading to a hernia.
Hernias can occur anywhere within the abdominal wall, not just along the Linea Alba. Essentially put, the pressure gives anywhere there is a weak enough spot in the tissue. It is in this way that Pelvic Organ Prolapse is very similar to hernia.

Why Do Hernias Occur During and/or After Pregnancy?

During pregnancy, the pressure inside your abdomen increases significantly. As your baby grows, this pressure needs to go somewhere. In a well balanced torso with even mobility and strength, the pressure expands equally in all directions. In a torso with imbalances of these things the pressure finds its way through any weak spots in your abdominal wall. After birth, for some women, the hernia might heal on its own as the pressure decreases, returning to a more normal pre-pregnancy state. For most, the hernia remains due to intra-abdominal pressure dysregulation.

The ability to regulate intra-abdominal pressure is generally associated with lifestyle habits and awareness of how YOUR body is working. Fortunately, it’s never too late (or too early) to learn good habits with your daily movements to promote healthy overall holistic function.

Factors Contributing to Hernias

Several factors contribute to the development of hernias, including:

Muscle Tension: Tightness in the muscles, especially the obliques, or pelvic floor can increase tension. You might think of this like putting pieces of tape on a balloon. When the balloon increases it’s circumference as it’s blown up, the taped areas represent tight muscles and cause the air to overfill into the parts between the tape.
Diaphragm Movement: Lack of movement in the diaphragm can prevent proper ribcage expansion. This is often caused by tight intercostal muscles, the ones which connect each rib to the next.
Pelvic Floor and Spine Tension: Tightness in the pelvic floor and along the spine (both lower and upper back) can contribute to hernia development. Lack of mobility throughout the length of your spine greatly contributes to intra-abdominal pressure.
Modern Lifestyles: Prolonged sitting, driving, and poor posture contribute to those chronic tight spots. Even activities like texting or working out without a holistic exercise regimen can reduce torso mobility. (Yes, those exercises designed to “target” certain spots without also incorporating Functional Movement can be culprits!).

Preventing and Treating Hernias

The key to preventing and treating hernias lies in improving the overall mobility of your torso and abdomen. Here are some strategies:

Stretching and Strengthening: Regular stretching and strengthening exercises can enhance the flexibility and resilience of your abdominal muscles.
Mobilization: Focus on mobilizing your ribs. Each rib has a joint where it connects to your spine and sternum, and these should be able to move freely.
Conscious Breathing: Practice diaphragmatic breathing to help regulate intra-abdominal pressure. (Check out my recent post about diaphragmatic breathing to learn more.)
Functional Movement: Incorporate functional movement into daily activities like walking, sitting, standing, washing dishes, brushing teeth, and playing in nature. These activities can help maintain core strength and proper intra-abdominal pressure regulation.

Surgery: A Temporary Fix

While surgery can be necessary for severe hernias, especially if organs are protruding dangerously, it is often just a temporary fix. Surgery acts like a band-aid, covering the problem without addressing the root cause. Surgery actually causes a tense spot through the buildup of scar tissue and the mesh they insert to cover the hole. Even if you undergo surgery, you should still work on addressing intra-abdominal dysregulation to prevent recurrence.

Working with Anne Catherine: A Holistic Approach

As a yoga teacher, I offer a holistic approach to health. My unique methods combine mindful movement, breathing techniques, strength and mobility training, and Functional Movement based in biomechanics to help reduce the chance of developing a hernia and to aid in reversing a hernia once it has started.

Here's how my methods can help:

Mindful Movement: Through yoga, we focus on gentle, mindful movements that enhance body awareness and improve muscle coordination, reducing the strain on weak spots in your abdominal wall.
Improve your Interoception and Proprioception: this is your awareness of what is occurring inside your physical body while you move your body in space. (ie. when you practice a yoga pose or an exercise).
Breathing Techniques: I teach a variety of breathing exercises, or Pranayam (the Fourth of the Eight Limbs of Yoga). With special attention to Diaphragmatic Breathing, Pranayam helps regulate intra-abdominal pressure, promoting better core stability and control which contributes to reducing the risk of hernias.
Strength and Mobility Training: My teaching incorporates exercises rooted in the latest Physical Therapy approaches which strengthen your core for function while improving the mobility of your torso. An approach with a focus on function, ensures that your muscles and connective tissues are resilient and flexible.
Functional Movement: The way you sit at your desk, stand to brush your teeth, pick up your laundry basket (or kid) all play a role. I guide you to incorporate functional movement into your daily activities. Whether it's how you walk, sit, stand, wash dishes, brush your teeth, or play in nature, these movements help maintain and improve your core strength and intra-abdominal pressure regulation.

By working with me, you can develop a holistic plan tailored to your specific needs, addressing not just the symptoms but the root causes of hernias. Together, we can work towards enhancing your overall health and well-being, preventing hernias, and promoting a quicker recovery if they do occur.

Conclusion

Hernias can be a challenging condition, particularly after pregnancy, but with the right approach, you can manage and even prevent them. By improving torso mobility, practicing conscious breathing, incorporating functional movement into daily activities, and maintaining a healthy lifestyle, you can address the underlying issues contributing to hernias. If you're experiencing symptoms, consult with a healthcare provider to determine the best course of action for your specific situation. Remember, a holistic approach can often provide the best results, helping you maintain overall health and well-being.

For more tips on improving abdominal health and preventing hernias, stay tuned to my blog and explore other posts on related topics. If you're interested in a personalized approach, consider working with me, Anne Catherine, to benefit from my yoga methods designed to enhance your strength, mobility, and overall abdominal health.

Come to a group class, or schedule your tailored One-on-One VIP Session today!