Pilates and Hernias: What You Should Know

Hernias are more common than you might think, especially in older adults or anyone who’s done a lot of lifting. You might have had a hernia yourself or had surgery to fix one. If so, it’s important to know what movements are safe – and which to avoid.

A hernia happens when a part of the body (like the intestine) pushes through a weak spot in the muscle wall. The most common types are:

• Abdominal hernia – bulge in the belly area

• Inguinal hernia – in the groin

• Hiatus hernia – part of the stomach moves into the chest

You might notice a lump, aching or discomfort, especially when lifting, coughing or straining. In some cases, hernias need surgery to repair the muscle wall, using a mesh.

Pilates After a Hernia – Yes, But Carefully

Once you’ve healed (and been cleared by your doctor), Pilates can be very helpful – but you must avoid putting pressure on your abdomen.

✅ Do:

• Breathing and posture work

• Gentle core engagement (pelvic floor, deep abdominal activation)

• Leg slides, hip mobility and gentle bridges (feet on floor)

• Seated or side-lying arm and leg movements

• Supported spine work – like cat/cow or pelvic tilts

• Standing exercises for strength and stability

❌ Avoid:

• Crunches or sit-ups

• Double leg lifts

• Planks or push-ups

• Strong twists or overhead weights

• Any movement that causes strain, bulging or discomfort

• Holding your breath during effort

If you’ve had surgery, be patient with your recovery. It’s better to start with very gentle movements and build slowly than rush in and end up with a setback.

You can absolutely do Pilates after a hernia – it just needs to be the right kind of Pilates. Our classes offer plenty of adaptations and support so you can move with confidence.

Contact us for details of the Pilates, Gentle Pilates face-to-face classes in Oxfordshire or online classes to do live or on demand.