How to Prevent Hernia
To prevent a hernia, eat lots of fiber-rich foods, like fruit, vegetables, and wholewheat pasta to strengthen your muscles. Additionally, maintain a regular exercise routine focusing on your back and abdominal muscles. If you're lifting heavy objects, use good posture by keeping your back straight and your abdominal muscles tight. Additionally, stand with your feet shoulder width apart, and let your leg muscles do the work rather than your back.
Get into good shape. Hernias are more common in people who are overweight or who are in poor shape. If you are overweight or if you are not in good shape, then try to lose some weight by changing your diet and incorporate more exercise into your routine as well. Start by doing something low impact, such as walking or biking, and add intensity as you get stronger. Focus on preventative strengthening exercises for your core (your abdominal and back muscles). This may help to reduce your risk of some of the most common types of hernias. Aim for 30 minutes of exercise per day 5 days per week. Eat foods that are high in fiber. Constipation can cause a hernia as well, so it is important to prevent constipation to prevent a hernia. Make sure that you incorporate plenty of fiber-rich foods in your diet and drink plenty of water as well. Fiber-rich foods include fruits, vegetables, and whole grains such as brown rice, whole wheat pasta, and oatmeal. Don’t rely on supportive garment to keep hernias in place. Such support is only good for short term use after surgery. Using supportive garment in order to be able to lift more weight does not protect or prevent you from developing a hernia. Use good posture while lifting objects. It is best to avoid lifting heavy objects to prevent a hernia. However, if you need to lift a heavy object, make sure to use good form. Using bad posture when lifting an object may also cause a hernia. Start checking your posture before you lift an object to ensure that you are using good lifting posture. Some things to keep in mind when lifting objects include: Keep your back straight and your abdominal muscles tight. Stand with your feet shoulder width apart. Use your leg muscles to do the work rather than your back. Don't turn by twisting at the waist. Turn with your entire body. Quit smoking. Smoker's cough can become severe and this frequent, hard coughing lead to a hernia. Smoking also increases your risk of developing cancer, emphysema, heart disease, and many other serious conditions. If you smoke, ask your doctor about medications and smoking cessation programs that may help you to quit. Wear loose-fitting clothing. Sometimes hernias may be caused by wearing clothing that fits too tightly around your waist. To eliminate this factor, make sure that you wear clothing that fits comfortably and that does not put too much pressure on your waist. Wear clothing a size larger than you need to provide some extra space around your waist. Wear clothes with an elastic waistband instead of fitted clothes. Stay upright after eating. You are also at a higher risk of developing a hernia after you have eaten. To reduce your risk, don't bend over or lay down for about 2 to 3 hours after eating. Sit upright or recline in a chair after eating and avoid doing anything that requires you to bend over. Begin workouts with a warm-up. Beginning an intense exercise routine before your body has had a chance to warm up can also increase your risk of developing a hernia. Make sure that you take at least 5 minutes to do some low-impact exercise before you begin your exercise routine. Start each workout with a low-impact version of the exercise that you are about to do. For example, if you are planning to go for a run, then start off with 5 minutes of brisk walking. Use good form. Using poor form or fast, jerky movements can also increase your risk of hernia during a workout. Avoid fast, jerky movements when you exercise. Make sure that you use slow, steady movements instead. Reduce your intensity if you start to feel uncomfortable. Pushing yourself too hard can increase your risk of injury, which may include a hernia. If you start to feel pain or discomfort, then decrease your intensity for a while. Make sure that you give yourself a rest day each week as well. A rest day doesn't mean you remain completely inactive, however. Try some gentle yoga or something low-intensity, such as a short, leisurely walk. Work with a personal trainer to strengthen hernia-prone areas. Certain areas of your body are more susceptible to hernias and it is possible to strengthen these areas, but you should seek the help of a professional to do this. A personal trainer may be able to help you strengthen hernia-prone areas (such as your core) if you are concerned about developing a hernia. Contact your doctor right away if you develop serious symptoms. Sometimes a hernia may be accompanied by symptoms that indicate that something is wrong. Make sure that you call emergency services (911) if you notice: Pain in your hernia and you cannot push it back into place with light pressure Nausea, vomiting, or pain in your abdomen Your hernia looks red, purple, discolored, or dark Talk to your doctor about surgical hernia correction options. Hernias require surgical repair in order to get better, so make sure that you discuss your options with your doctor. During hernia surgery, your doctor will re-position tissues that have moved out of place, remove damaged tissues, and repair the abdominal wall with a synthetic mesh. If your doctor decides surgery is necessary, continue to focus on the lifestyle changes mentioned as it also improves the success rate of the surgery. Ask about wearing a truss. Your doctor may advise you to wear a truss, which is a girdle that helps to keep your hernia in place before surgical correction. Make sure that you do not wear a truss in place of treatment. A truss is a temporary protective measure and it will not repair a hernia. 
Get into good shape. Eat foods that are high in fiber. Don’t rely on supportive garment to keep hernias in place. Use good posture while lifting objects. Quit smoking. Wear loose-fitting clothing. Stay upright after eating. Begin workouts with a warm-up. Use good form. Reduce your intensity if you start to feel uncomfortable. Work with a personal trainer to strengthen hernia-prone areas. Contact your doctor right away if you develop serious symptoms. Talk to your doctor about surgical hernia correction options. Ask about wearing a truss. 