A hernia might seem like a small concern at first, but if ignored, it can grow into something more serious. Many people only realize they have one when the discomfort becomes impossible to ignore. The good news is that certain lifestyle choices can help reduce your risk. I am Dr Mahak Bhandari, as a practicing hernia doctor in Indore, I often advise patients on simple, practical ways to take better care of their abdominal health.

If you’re wondering how to avoid hernia, here are five habits you can start following today.

1. Strengthen Your Core Safely

Your core muscles act like a protective shield for your abdominal wall. A weak core increases the risk of hernias, especially in the groin or belly area. You don’t need to do intense workouts—just regular, low-impact exercises like walking, light yoga, or simple abdominal strengthening routines. Avoid lifting heavy weights without supervision or doing high-strain workouts, especially if you’re not used to them. This is one of the most practical hernia prevention tips anyone can follow.

2. Lift with Care

Improper lifting is one of the most common causes of hernias. Whether you’re at the gym or lifting a child, always use the right posture—bend your knees, keep your back straight, and let your legs do the work. Never strain your abdomen while lifting. If your job involves regular physical work, take extra precautions. These habits to prevent hernia can help you avoid unnecessary strain and injury.

3. Maintain a Healthy Weight

Carrying excess weight puts constant pressure on your abdominal wall, making it more vulnerable to developing a hernia. A balanced diet and moderate physical activity can help keep your weight in check. Even small, consistent changes make a big difference over time. If weight loss feels overwhelming, consult a specialist to build a safe, gradual plan. Prevention starts with knowing what your body needs.

4. Avoid Straining During Bowel Movements

Straining when constipated increases intra-abdominal pressure and is a common trigger for hernias, especially in older adults. The solution? Keep your digestion running smoothly. Drink plenty of water, eat fiber-rich foods like leafy greens, fruits, and whole grains, and don’t delay bathroom visits. It’s a small change but a highly effective way to avoid hernia risk.

5. Manage Chronic Cough or Respiratory Issues

A persistent cough can create repetitive pressure on the abdominal wall, especially in smokers or those with untreated respiratory conditions. If you’re dealing with long-term coughing, it’s worth getting it checked. Quitting smoking, managing allergies, and treating chest infections early can protect more than just your lungs—they’re also important habits to prevent hernia.

When Should You See a Specialist?

If you notice a lump in your lower abdomen or groin that becomes more visible when coughing or standing, or if you feel discomfort or heaviness in that area, don’t ignore it. Early diagnosis leads to easier management and quicker recovery.

At our Indore-based center, hernia surgery in Indore is offered with advanced, minimally invasive techniques. As a leading hernia surgeon in Indore, Dr. Mahak Bhandari focuses on patient-first care—providing guidance, monitoring, and, when needed, safe surgical options tailored to your lifestyle.

For those needing expert evaluation or second opinions, Dr. Bhandari is widely regarded as one of the best hernia surgeons in Indore.

Final Thoughts

Preventing a hernia doesn’t require drastic life changes—just smarter habits. With proper core care, correct lifting techniques, digestive health, and overall wellness, you can greatly reduce your chances of developing one. And if you ever feel unsure, seek expert medical advice early. Prevention is powerful, but so is timely treatment.

Visit Dr. Mahak Bhandari

📍 Bhandari Hospital & Research Center
21-23 G.F. Scheme No 54, Indore, MP – 452010

📞 0731-4733333

🌐 www.drmahakbhandari.com