I had a inguinal hernia about 2+ years ago. I didnt have mesh, was a stainless steel wire. About a month ago I re-injured it , lifting a bit heavier than usual at the gym. Im probably going to have to go to re-surgery as the pain hasn't gone yet. Although it has gotten better than it was a month ago... thank you so much for this video. When I got my surgery, for about a week I could barley walk. Needed a crutch. The pain was in my right testicle. If you feel like sneezing, just put a finger horizontally under both your nostrils and that will prevent the sneeze (trust me, it's worth it). Passing stool was no issue. Full recovery took about a month. But I didn't return to the gym until about 6 months. It's a long process. Now because I was stupid and lifted heavier than I should've I managed to re injure myself. I suggest anyone to lift light, just do more reps. Never go heavy. I learned my lesson.
Finally found a great video!! the elevation technique is brilliant!! I've been in despair for over 11 years because of my hernia even if it's not painfull. Thank you Sir Bob, will do it in my free time
@@NitroVipers3 I'm hiding it from my father, he will be mad. So it's been a secret that I have a hernia for more than a decade... I guess I will repair it by myself if i become successful
Hello, Finally an exercise that gives a positive answer already after 5-10min workout. Thank you! Do you have any exercises when standing or walking? To somehow keep it in, I barely manage but the result of your exercise gives hope to realize it is actually possible by will and effort to have it back (without doing the stomach vacuum) - before it again comes visible. Maybe it is the alignment of the muscles that could be one of the problems, and those muscles your exercise ignites.
when you say "I've been doing these exercises for a number of years and no longer squeeze my legs together or use a ball", do you mean that nowadays you just do the first exercise of this video? answer from Bob: I do the side to side exercise and the legs straight out, turning my toes in, then out. Just don't use a ball or squeeze my legs together. Probably better if you do, but the way I've been doing it for a while now works for me.
Thank you Sir for the precise help. After less than 3 years being operated my ernia has come back : i had not started any exercise yet and was just amounting knowledge about the best way to do it; your advice makes a lot of sense and will start with that as it makes a lot of sense
This is awesome. I was doing the flat exercises and a pocket of fat was pushed out and against the nerves running to my testicles. For almost a year I felt like I had been kicked in the testicles. I had surgery three weeks ago and finally the pain is gone besides the new surgical pain which was a happy exchange.
@@surgingcircuits6955 I still have some pain but in comparison it's much better so far. Doctors tried to convince me it was anything but this small hernia. I've had every test under the sun, several testicular ultrasounds. I knew it was the hernia for sure when I reinjured it carrying groceries.
Thank you for taking the time to post this and for the link to the kit. I bought it about a week ago and it has been a tremendous help to me. Thank you also for doing some of the exercises on here. Her DVD and booklet are very very good but your camera angle is better here than on the DVD in regard to the one exercise where you have to move your legs in the opposite direction of your arms. I kept falling off the wedge because I was trying to move my legs over too far. So I came back here to watch your video again and it was very helpful in showing me how to do the exercise correctly. I'm still kind of uncoordinated when doing that particular exercise, but your video helped a lot. Thank you!
Dear Bob, Heartfelt thanks for this excellent video . It really IS the best and most informative video on inguinal hernias on TH-cam. Also a big thank you for the additional info and advice . It is a game changer ! Really good work , sir . Well done ! I plan to incorporate this into my morning exercises ... Daily ! Truly best wishes and thanks from Holland .
I do the side to side exercise and the legs straight out, turning my toes in, then out. Just don't use a ball or squeeze my legs together. Probably better if you do, but the way I've been doing it for a while now works for me.
Thanks for the video Bob, do you find with your inguinal hernia that the pain radiates up into your lower abdomen? Have you tried massage therapy for your inguinal hernia? What do you find is better to relieve discomfort ? Thanks very much for your time
My inguinal hernia discomfort has never radiated up into my lower abdomen. I don't recommend massage for your hernia. You don't want to do anything that stretches or weakens the tissue. The most effective thing for me has been doing the exercises that I demonstrate.
I did some reading up on reasons leading to a hernia and there was even a research where they mentioned weakening of the tissues due changes in collagen type 1 and type 3 balance. There was too much type 3 collagen and not enough type 1 collagen even in the skin of the people whom had developed hernias. Of course, our natural collagen production starts to dip already in our early 20s and it's a downhill from there. Also lifestyle and environmental factors affect the rate at which it drops. Just some food for thought and maybe ideas to reduce the chances of having a hernia. I personally just started supplementing with a type 1 fish based collagen. I've had an inguinal hernia for some years and lately it's started to grow a bit and get more symptomatic. Anyways, thank you for sharing your thoughts and instructions. I'm trying to find alternative way to manage my hernia as the possible surgery complications like chronic pain scares the heck out of me.
Thanks for the amazing advise and video, made my day. I ordered her video as well, just small tip in part three or her video those are core exercises that would make the hernia worse since she is not laying on the wedge while doing the core exercises. Thanks again for the excellent tip using a wedge :)
If I am thinking loudly, gall bladder, liver and pancreas and stomach will be sandwiched between diaphragm and intestines? If we go further up you have the vagus and skull base. May be these guys won't like it but they will feel the massaging bouncy impact ?
I have a inguinal bilateral hernia. Doctor said surgery only a consideration if the hernia doesn't go back in ie firm whilst lying down or sore to touch. I am in UK. What are people's experiences here with accessing surgery
Thankyou for your advice it makes such sense to use a wedge can you please let me know if you are squezzing the ball in first pose..Been lying flst etc and its quite troubling affecting lower back as well as front..so glad I found you..!!
According to Janet Holme, whose video I reference, you do squeeze the ball in both the first and second poses. I've been doing these exercises for a number of years and no longer squeeze my legs together or use a ball. I still find them to be very helpful.
@@niemerow1953 Thankyou so much for your quick response ive just been doing a little of your excercise and I feel the difference I ordered a foam wedge too.I honestly think you have just changed my life..I will check out the link and definitely keep you posted..!!THANKYOU
I have a right inguinal relapse, trying to fix it so thanks for mentioning what I believed all along, that to reverse the pressure, the posture must be changed this way...now time to beat it...though figuring out what other exercises will be gentle but effective....
not sure if anyone gives a damn but if you're bored like me during the covid times you can stream pretty much all the latest movies and series on instaflixxer. Have been watching with my girlfriend for the last few weeks :)
My inversion table has been useful for my injury. @Bob Niemerow, can I assume making some of these partially inverted (~ -40degrees) on the table should yield some of the same benefits?
hey. i wonder if these exercises help build connective tissues too. i dont have a bulge, but the symptoms of a inguinal hernia on the inside. i assume its just the fascia broken for me, not the muscles. ive felt a painless tear when it occured 3 yearss ago.
I made it myself. You might check your local foam store to see if they can help you with this. The wedge should be approximately 8" high and needs to be very firm and stable.
@@niemerow1953 Thanks Bob. I found a new foam wedge off of ebay. Pretty close to what you are using. We will see once I get it. If it isn't right, I'll drive to the nearest foam store, which is about 1.5 hours away. Hey my pain went away. I am hoping I can just strengthen my abs and not go into surgery. We will see, I will keep an open mind. It sounds like you were able to skip the surgery with success. That's awesome. I haven't been doing my typical ab workout for over a year now, even though I stay in good shape through running. So possibly no keeping my abs muscles fit helped the issue to surface. Well thanks again. I hope to hear back from you one last time to see if you skipped surgery. God Bless, and thanks again.
Very nicely explained sir. I have been doing some exercise on flat surface from lsst two days which resulted in increased pain even while sleeping. Thank you very much for sharing your experience. May I ask you the size of your inguinal hernia and which side it was ? Again thaks for your guidance, sir.
Approximately 18"x18"x8". Made with firm orthopedic foam on the top and bottom with a layer of closed cell foam in the middle for stability and to prevent excessive compression when used.
Bob, Do you know any kind of inguinal hernia belt or device that actually puts the pressure on a very small area instead of many cm area like the most typical hernia belts (like Uriel). Reason why I am asking is that I have discovered the area where the hernia pushes out is relatively small, like size of a 5 cent coin and when I hold a finger there, exactly on the right spot, it does not need much pressure or a wider space (than the 5 cent coin width), but just slighly holding there an index finger and it keeps it inside. I wonder if there is any kind of device in the market that can put such kind of pressure in a small area? Thanks in advance.
Hi Bob, thank you for a very informative video. Do you wear a belt while doing hernia exercises? Also, I have read an article named "Effect of yoga therapy in reversible inguinal hernia: A quasi experimental study", available on the National Library of Medicine site. Can the yoga asanas cited by the article be useful in treating an inguinal hernia, to your opinion? Thank you.
Hi Timofei, No, I don't wear a hernia belt while doing the exercises that I demonstrate in the video. I can't speak to the usefulness of the yoga postures in the article since I don't have any experience with them. The important principle is to strengthen your lower abdominal muscles while not increasing the pressure pushing your hernia out.
2 pieces of high density open cell foam with a layer of closed cell foam sandwiched in between. I hand cut the closed cell foam to a taper on one side then glue all 3 layers together.
I have one question. Can you do side and front split stretching exercises with inguinal hernia? I generally do them every day, so far i haven't noticed to have negative effects on the hernia. However, just to be on the safe side, i would like to know if i can keep doing them. Thank you!
I have indirect. I can’t help trying to figure out a solution for this without surgery. What about stem cell? What about Botox injections? Steroid? I dunno. The muscles needs to be tightened - just curious on yours thoughts. Thank you!
Hi Larry, I don't know of anything other than surgery that will repair an inguinal hernia. Doing the exercises I've demonstrated in the video has allowed me to shrink my hernia bulge and remain pain free for many years. I wear a hernia belt if lifting something heavy, and always press against the hernia when I cough or sneeze. I'm managing the hernia without surgery, but it is by no means fixed.
Saw video. Can buy a suitable wedge locally. I agree on exercises you can and can't do with these hernias.....will try this set since you found them effective. My husband has been wheel chair bound 3 years and mine got worse after a decade.
@@niemerow1953 Thats impressive to control your inguinal hernia for a long time . I am already doing these exercise but without a wedge . The only exercise someone recommended that im not sure about is the plank . Although I started doing a few 15 second planks a day and it doesn't t seem to make my bulge worse . I think I will try just your exercise for 1 month plus a few miles a day of stationary bike . Thanks for your reply Bob and happy for you that your hernia stays ok .
Hi Bob, thank you for sharing your great technique. I have been quick to adopt your insightful approach! Could you please let me know which hernia belt you are using when you have to lift something that is not light? If you could post a link to buy one which has worked well for you I would appreciate it very much. Warm regards and best wishes for a pain free and comfortable life😊 Eyran
@@niemerow1953 Hi Bob, thank you for the very quick reply! Do you think that wearing a full abdominal brace when lifting something not light would be a good idea? Or just a hernia belt would be sufficient? I will send a link below to such brace...
TH-cam doesn't let me post the link for some reason. Please search for "Fajas Abdominal Binder Hernia Support Back Stomach Compression Belt Neoprene US" to see the kind of full brace I mean. Thank you! Eyran
@@guyinsf Sounds like you might have nerve impingement. My partner Ellen is a expert on pelvic floor issues. You can book a consult with her here: www.genbook.com/bookings/slot/reservation/30174764/?s=1558620511-9197808392
I can hardly hear you. I wish many of you could focus on speaking louder. I'm needing your information but if I can't hear you, it makes it harder for me to try to learn.
HI Vinny It doesn't bother my hernia on the eliptical, but you have to check for yourself. If your hernia is more painful or enlarged after doing (anything, for that matter), either don't do it or wear a hernia belt while doing the activity.
The wedge is home made. You can try purchasing a wedge shaped Zafu: www.everydayyoga.com/products/hugger-mugger-v-shape-yoga-cushion-40743?campaignid=16091966603&device=c&gclid=Cj0KCQiA8t2eBhDeARIsAAVEga3yz9NlJtK6Q9DjdZioDSyjYj6nlxaIaaEU55bQ4x92ZkRlh0-I7RIaAmR_EALw_wcB&variant=14825813606435&color=gray You can put something under the high side of the wedge to raise it further if you like.
@@niemerow1953 can’t find a wedge like yours. Maybe you can explain what you used and how you put it together ? I’ve looked everywhere for a similar wedge.
Hi Bob, A CT Scan says I have "a tiny fat-containing left inguinal hernia." I have some minor discomfort and burning at times. No one has been able to locate a bulge. I'm waiting to see a surgeon. Surgery if necessary is probably a longer wait. Would you recommend your video and exercise for me? Ray
Definitely worth a try. I had minor discomfort and burning with a bulge and the exercise shave reduced the size of the bulge and eliminated the discomfort for over 10 years now.
Did you end up getting surgery? I have the same hernia you have and it causes some discomfort when I walk and workout. There is no bulge but the doc recommends eventually getting surgery but there's no rush.
@@SolitudeInE-Minor The hernia is still there. It's smaller than it would be if I didn't do the exercises. I doesn't bother me, however whenever I cough or sneeze, I always push against it with my hand to protect it.
Thank you Bob, great idea to train using an decline. There is a book, 'The Therapeudics of Activity' by Andrew A Gour, that states for the best results you must do it on the decline. Do you mind me asking how long you have had your hernia for, and has this routine prevented you from getting surgery?
Hi Mark, I had my hernia for at least 20 years, and during that time the exercises prevented me from needing surgery. That said, I had a non mesh hernia repair two months ago. I decided at age 70 to have the surgery in the event that as I got older, I no longer wanted to or was able to do the exercises. I intend to continue doing the exercises post surgery to keep my abs strong.
@@niemerow1953 Hi Bob, 20 years!! That's amazing, and proves the exercises worked, and will continue to do so. It's possible that you could have gone on much longer without surgery, but I totally understand your position on doing so. For those 20 years, were the exercises only what you showed in the video? Thanks again for the upload, and for coming back to me.
I did the two exercises shown in the video: the side to side and the legs out straight. I stopped using a ball at some point because I found that the exercises worked well enough without it.@@truthministry.
@@niemerow1953 Well Bob, that's amazing, just those two exercises and it was okay for over 20 years, impressive results. My doctor actually encouraged me to do Yoga and Pilates moves too, not many are that way, they usually are only interested in making money. Thanks once more for this, I'm going to get some foam and start these tomorrow. I hope your recovery and good health continues well into the future. ATB, Mark.
Hi Bob, you mention that the wedge Janet sells is too unstable - cloud you please suggest another mat that I could buy or maybe the dimensions so I can look for on the web.Thanks much 😀
The wedge that I built is 8" high, 16" wide and 16" long. Two pieces of high density orthopedic foam with a piece of closed-cell foam sandwiched in the middle. The materials alone cost me close to $90, not to mention I had to build a special jig in order to cut the middle layer down. I sell them for $150 plus shipping. No one seems interested at that price. I get it. Do the best you can online. Look for a wedge that is as firm as possible. Good luck. p.s. If you buy the inflatable wedge, blow it up as firmly as possible.
@@MrGheller Perhaps a well padded slant board would work. I'm not in a position to work on that, but I'm happy to talk with you if you want to try making it.
@@niemerow1953 hi. I don't have specific problem. I just want to know the safest way to sit without increasing size of hernia and increase the abdominal pressure.
You have to. You can't do the exercises without engaging your core muscles. I recommend that you order the video for better instructions. See the information below my video.
I had a ct scans for suspected hernia. It showed no hernia but the report said minor posterior bulging in inguinal canal. My doc said I can resume activity as before but it's still painful. Is this the beginning of a hernia if I continue training? And what exercise can I do strengthen this area. And the activity that caused discomfort was push ups. But previously I was doing taekwondo but I'm scared to go back in case I make it worse.
Hi This sounds like a different situation than the one I'm addressing in my video. An inguinal hernia consists of anterior bulging (towards the front of the body). If you have a posterior bulge, it sounds like your transverse abdominus muscle may be weak. However, I'm not a doctor and am not familiar with your particular situation. Good luck.
I had mesh surgery three years before unfortunately i have 6 mm hernia now on right side...i don't want to go to surgery again plz suggest what will i do...plz am very tense
You can order the kit: ball, inflatable wedge and dvd here- www.phoenixcore.com/index.php?page=abdominal-core-power-kit And a digital download of the video if you prefer, here: www.phoenixcore.com/index.php?page=acp-download
Bob, I see people questioning your credentials but the bottom line is that your recommendations are sound and it's clear that you know what you're talking about and want to help. Thank you for being that kind of person.
Hi Rick. If your hernia is very painful, I strongly recommend that you see a doctor right away. If your intestine is trapped, it can be very dangerous, even life threatening.
Had my hernia for at least 10 years prior to starting the exercises. Yes, my hernia got smaller, but I have to keep up on the exercises and not do any heavy lifting without wearing a hernia belt. I experience almost no hernia discomfort since doing the exercises and I don't have to be as very careful as I used to be. The bonus of doing the exercises is that my stomach is stronger and flatter and my low back feels better.
@@niemerow1953 We are on the same boat with 10 years hernia. My hernia got larger in the last year and just realized or figured out I was doing my ab exercises wrong. Now I'm concentrating on core exercises and paying much more attention to how much pressure I'm putting down my stomach doing the exercises. Thanks for the video and put up more videos to share your experience. Good luck on your journey.
This going to tighten the muscles up and if it comes out it's going to want to trap that intestine or am I wrong.Sometimes when I strain the muscles the hernia will actually come out of the groin(ball area) and stay out for a few days and stay in the pubic area and it will get trapped with intense pain till I lay down and it slides back in(very uncomfortable) so watch how much you tighten these muscles if that heria is big
@@mike7966 Then wear a hernia belt whenever you are lifting something heavy or otherwise straining. Also, be sure to press against your hernia every time you cough or sneeze.
I made the one shown in the video. You should be able to find something that will work with an online search. It doesn't have to be foam. A tapered zafu will work also.
The only way to cure the hernia is to have it repaired surgically. However, by doing these exercises 3-5 times per week, an inguinal hernia which is not too advanced can be managed indefinitely. You should also notice that the bulge gets smaller and the discomfort gets less. This applies to an inguinal hernia that protrudes from your groin, not one that bulges into your scrotum.
I made the foam wedge because all the foam wedges that I could find online were too low, too soft or too unstable. You might try something like this: www.everydayyoga.com/products/hugger-mugger-v-shape-yoga-cushion-40743?campaignid=16091966603&device=c&gclid=Cj0KCQiAic6eBhCoARIsANlox87fHMc47h8UXG8IDXHz1xRggsSNOGGaVQTajGIdFUDzwBEvsiw_yQ0aAtgtEALw_wcB&variant=14825814622243&color=honey You can always increase the height if you want to by putting something under the thick part of the wedge to raise it up.
Actually, if you do the exercises daily, you strengthen the muscles around the hernia and will likely experience a smaller protrusion and much less discomfort. You still need to be mindful and wear a hernia belt if lifting something heavy.
Great information. Thank you. How large is your Inguinal Hernia and how long have you had it? Has your hernia gotten smaller with exercise? Does your hernia still protrude? Do you wear a truss during the day? With or without exercise? I will be purchasing the exercise video today. If I lived in LA I would purchase your wedge. Any suggestions on where to purchase wedge? Again thanks for your valuable information.
How large is your Inguinal Hernia and how long have you had it? Half golf ball size. Probably 15-20 years. Has your hernia gotten smaller with exercise? Definitely. about 1/2 to 1/3 smaller. Does your hernia still protrude? Yes. Do you wear a truss during the day? With or without exercise? Don't wear a truss unless lifting something heavy. Don't need it at the gym-my exercise routine is designed to not aggravate my hernia. Any suggestions on where to purchase wedge? We couldn't find a wedge that was firm enough and stable enough so we made our own. 3" and 4" orthopedic open cell foam wedges sandwiching a 1" closed cell foam (for stability).
the tricky thing is to know when we should wear a belt. I climb a steep 300-step stairs up a hill to meditate in a beautiful cave daily, should I wear one. what about biking? Anyway, it's beautiful to see a lasting well exposed suggestion to deal with such a delicate issuel
Anytime I'm doing something that will put pressure on my hernia, I wear a belt. At the gym, I have arranged my weight workout to not strain my hernia, so I don't wear a belt there. You have to be the judge of what works for you.
I had a inguinal hernia about 2+ years ago. I didnt have mesh, was a stainless steel wire. About a month ago I re-injured it , lifting a bit heavier than usual at the gym. Im probably going to have to go to re-surgery as the pain hasn't gone yet. Although it has gotten better than it was a month ago... thank you so much for this video. When I got my surgery, for about a week I could barley walk. Needed a crutch. The pain was in my right testicle. If you feel like sneezing, just put a finger horizontally under both your nostrils and that will prevent the sneeze (trust me, it's worth it). Passing stool was no issue. Full recovery took about a month. But I didn't return to the gym until about 6 months. It's a long process. Now because I was stupid and lifted heavier than I should've I managed to re injure myself. I suggest anyone to lift light, just do more reps. Never go heavy. I learned my lesson.
Thanks for the reminder!!
Finally found a great video!! the elevation technique is brilliant!! I've been in despair for over 11 years because of my hernia even if it's not painfull. Thank you Sir Bob, will do it in my free time
11 years? Why not get it fixed?
@@NitroVipers3 I'm hiding it from my father, he will be mad. So it's been a secret that I have a hernia for more than a decade... I guess I will repair it by myself if i become successful
Wtf
@@Heartss0014 whyre you hiding it?
@@mediocremuffin6770 financial problems bro
Hello, Finally an exercise that gives a positive answer already after 5-10min workout. Thank you! Do you have any exercises when standing or walking? To somehow keep it in, I barely manage but the result of your exercise gives hope to realize it is actually possible by will and effort to have it back (without doing the stomach vacuum) - before it again comes visible. Maybe it is the alignment of the muscles that could be one of the problems, and those muscles your exercise ignites.
Thank you so much for the hernia treatment plz also tell the same exercise for umbilical hernia
I don't think these exercises will work for an umbilical hernia.
@@niemerow1953Are there any that will?
Thanks Bob, You have done a great job educating people. Have a Happy New Year.
when you say "I've been doing these exercises for a number of years and no longer squeeze my legs together or use a ball", do you mean that nowadays you just do the first exercise of this video?
answer from Bob: I do the side to side exercise and the legs straight out, turning my toes in, then out. Just don't use a ball or squeeze my legs together. Probably better if you do, but the way I've been doing it for a while now works for me.
Thank you Sir for the precise help.
After less than 3 years being operated my ernia has come back : i had not started any exercise yet and was just amounting knowledge about the best way to do it; your advice makes a lot of sense and will start with that as it makes a lot of sense
This is awesome. I was doing the flat exercises and a pocket of fat was pushed out and against the nerves running to my testicles. For almost a year I felt like I had been kicked in the testicles. I had surgery three weeks ago and finally the pain is gone besides the new surgical pain which was a happy exchange.
Hello @Papa Crow. Q) Was your surgery arthroscopic or incision for this issue (I have the same)? Thx.
@@surgingcircuits6955 incision
@@surgingcircuits6955 I still have some pain but in comparison it's much better so far. Doctors tried to convince me it was anything but this small hernia. I've had every test under the sun, several testicular ultrasounds. I knew it was the hernia for sure when I reinjured it carrying groceries.
Im super afraid of mesh or id get the surgery also
How are you now? Fully recovered?
Thank you for taking the time to post this and for the link to the kit. I bought it about a week ago and it has been a tremendous help to me. Thank you also for doing some of the exercises on here. Her DVD and booklet are very very good but your camera angle is better here than on the DVD in regard to the one exercise where you have to move your legs in the opposite direction of your arms. I kept falling off the wedge because I was trying to move my legs over too far. So I came back here to watch your video again and it was very helpful in showing me how to do the exercise correctly. I'm still kind of uncoordinated when doing that particular exercise, but your video helped a lot. Thank you!
Glad it's helping!!
That helped with the pain actually. Great video
I think thats a good idea to lift the hip a little up to avoid hernia coming out. Great video
Dear Bob, Heartfelt thanks for this excellent video . It really IS the best and most informative video on inguinal hernias on TH-cam.
Also a big thank you for the additional info and advice . It is a game changer ! Really good work , sir . Well done ! I plan to incorporate this into my morning exercises ... Daily !
Truly best wishes and thanks from Holland .
Glad you are finding it helpful!
Bob thank you for the helpful information,appreciate it!
thanks sir for sharing your experience i will try those exercice
Thanks a lot for your video and i definitely do it . God bless you.
I do the side to side exercise and the legs straight out, turning my toes in, then out. Just don't use a ball or squeeze my legs together. Probably better if you do, but the way I've been doing it for a while now works for me.
what about perineal hernia?
Bob, how can I CONTACT you and order the video?
@@pauliblamont3833 You can view the video for free on TH-cam: th-cam.com/video/7PZLPJKFxLY/w-d-xo.html
@@niemerow1953 I appreciate you a lot.
Very smart! Thank you!!!
Tips on finding a decent fitness wedge made out of high density foam?
Thanks for the video Bob, do you find with your inguinal hernia that the pain radiates up into your lower abdomen? Have you tried massage therapy for your inguinal hernia? What do you find is better to relieve discomfort ? Thanks very much for your time
My inguinal hernia discomfort has never radiated up into my lower abdomen. I don't recommend massage for your hernia. You don't want to do anything that stretches or weakens the tissue. The most effective thing for me has been doing the exercises that I demonstrate.
Hi sir, have you managed your hernia without surgery? How long?
Best regards
Mikael
Thank you guy for sharing your knowledge
Yes it works
I did some reading up on reasons leading to a hernia and there was even a research where they mentioned weakening of the tissues due changes in collagen type 1 and type 3 balance. There was too much type 3 collagen and not enough type 1 collagen even in the skin of the people whom had developed hernias. Of course, our natural collagen production starts to dip already in our early 20s and it's a downhill from there. Also lifestyle and environmental factors affect the rate at which it drops.
Just some food for thought and maybe ideas to reduce the chances of having a hernia. I personally just started supplementing with a type 1 fish based collagen. I've had an inguinal hernia for some years and lately it's started to grow a bit and get more symptomatic.
Anyways, thank you for sharing your thoughts and instructions. I'm trying to find alternative way to manage my hernia as the possible surgery complications like chronic pain scares the heck out of me.
Consider getting a non-mesh hernia repair.
have you had success?
Thanks for the video, instructive and succinct. How big is the squeeze ball you're using and how inflated is it?
Thanks for the amazing advise and video, made my day. I ordered her video as well, just small tip in part three or her video those are core exercises that would make the hernia worse since she is not laying on the wedge while doing the core exercises. Thanks again for the excellent tip using a wedge :)
how have you been so far?
Hi ,thanks for the video. Can you please give a link to a similar foam you used from Amazon? Thanks in advance.
If I am thinking loudly, gall bladder, liver and pancreas and stomach will be sandwiched between diaphragm and intestines? If we go further up you have the vagus and skull base. May be these guys won't like it but they will feel the massaging bouncy impact ?
My man 🙌🏼 Excellent tip!!
I have a inguinal bilateral hernia. Doctor said surgery only a consideration if the hernia doesn't go back in ie firm whilst lying down or sore to touch. I am in UK. What are people's experiences here with accessing surgery
Excellent work
Thankyou for your advice it makes such sense to use a wedge can you please let me know if you are squezzing the ball in first pose..Been lying flst etc and its quite troubling affecting lower back as well as front..so glad I found you..!!
According to Janet Holme, whose video I reference, you do squeeze the ball in both the first and second poses. I've been doing these exercises for a number of years and no longer squeeze my legs together or use a ball. I still find them to be very helpful.
@@niemerow1953 Thankyou so much for your quick response ive just been doing a little of your excercise and I feel the difference I ordered a foam wedge too.I honestly think you have just changed my life..I will check out the link and definitely keep you posted..!!THANKYOU
Thanks bob, much appreciated! I’ll get back with results.
Did it heled
Did it helped
Thanks for exercises! Tips.
Esse exercício pode ser feito com alguém com hérnia inguinal bi lateral, sim ou não, pois eu tenho.
I have been suffering from Inguinal harnia, How many times in the exercise in day..
I have a right inguinal relapse, trying to fix it so thanks for mentioning what I believed all along, that to reverse the pressure, the posture must be changed this way...now time to beat it...though figuring out what other exercises will be gentle but effective....
not sure if anyone gives a damn but if you're bored like me during the covid times you can stream pretty much all the latest movies and series on instaflixxer. Have been watching with my girlfriend for the last few weeks :)
@Dayton Alvaro Yup, been using InstaFlixxer for since december myself :D
My inversion table has been useful for my injury. @Bob Niemerow, can I assume making some of these partially inverted (~ -40degrees) on the table should yield some of the same benefits?
I would think that an inversion table might work.
hey. i wonder if these exercises help build connective tissues too. i dont have a bulge, but the symptoms of a inguinal hernia on the inside. i assume its just the fascia broken for me, not the muscles. ive felt a painless tear when it occured 3 yearss ago.
Nice to meet you Sir
Hi Bob, can you tell me where you were able to get the foam wedges? Did you make them yourself, or purchase them online?
I made it myself. You might check your local foam store to see if they can help you with this. The wedge should be approximately 8" high and needs to be very firm and stable.
@@niemerow1953 Thanks Bob. I found a new foam wedge off of ebay. Pretty close to what you are using. We will see once I get it. If it isn't right, I'll drive to the nearest foam store, which is about 1.5 hours away. Hey my pain went away. I am hoping I can just strengthen my abs and not go into surgery. We will see, I will keep an open mind. It sounds like you were able to skip the surgery with success. That's awesome. I haven't been doing my typical ab workout for over a year now, even though I stay in good shape through running. So possibly no keeping my abs muscles fit helped the issue to surface. Well thanks again. I hope to hear back from you one last time to see if you skipped surgery. God Bless, and thanks again.
Science!
Great idea thanks for the help. We all get old sometime. The alternative is worse.
Very nicely explained sir. I have been doing some exercise on flat surface from lsst two days which resulted in increased pain even while sleeping. Thank you very much for sharing your experience. May I ask you the size of your inguinal hernia and which side it was ? Again thaks for your guidance, sir.
My hernia is small and on the right side.
Thanks sir, for teaching about inguinal hernia exercise.. I am a girl, sad to say.. i have 😢😢
What are the dimensions of the wedge? Thanks for posting your experience
Approximately 18"x18"x8". Made with firm orthopedic foam on the top and bottom with a layer of closed cell foam in the middle for stability and to prevent excessive compression when used.
Bob,
Do you know any kind of inguinal hernia belt or device that actually puts the pressure on a very small area instead of many cm area like the most typical hernia belts (like Uriel). Reason why I am asking is that I have discovered the area where the hernia pushes out is relatively small, like size of a 5 cent coin and when I hold a finger there, exactly on the right spot, it does not need much pressure or a wider space (than the 5 cent coin width), but just slighly holding there an index finger and it keeps it inside. I wonder if there is any kind of device in the market that can put such kind of pressure in a small area? Thanks in advance.
Sorry, I use an Uriel when lifting something heavy. I haven’t researched other hernia belts.
Hi Bob, thank you for a very informative video. Do you wear a belt while doing hernia exercises? Also, I have read an article named "Effect of yoga therapy in reversible inguinal hernia: A quasi experimental study", available on the National Library of Medicine site. Can the yoga asanas cited by the article be useful in treating an inguinal hernia, to your opinion? Thank you.
Hi Timofei, No, I don't wear a hernia belt while doing the exercises that I demonstrate in the video. I can't speak to the usefulness of the yoga postures in the article since I don't have any experience with them. The important principle is to strengthen your lower abdominal muscles while not increasing the pressure pushing your hernia out.
@@niemerow1953 Bob, thank you for the reply.
@@niemerow1953
Hi friend, have you managed your hernia without surgery?
Great video. Can u describe be how u made ur wedge? Thanks so much for posting.
2 pieces of high density open cell foam with a layer of closed cell foam sandwiched in between. I hand cut the closed cell foam to a taper on one side then glue all 3 layers together.
@@niemerow1953 thx!!!
I have Hernia This exercise sir can Fully Back to normal?
my hernia it's gonna be alright if I'll try it?
Doctor,my question is that can I treat bialeteral inguinal hernia with exercises?Can it comoletely be pushed back,or surgery is must?
Hello. I am not a doctor.
These exercises have reduced the size of my hernia. Only surgery can completely repair it.
I have one question. Can you do side and front split stretching exercises with inguinal hernia? I generally do them every day, so far i haven't noticed to have negative effects on the hernia. However, just to be on the safe side, i would like to know if i can keep doing them. Thank you!
I can't say for certain. If you're not noticing any negative effects on your hernia, it's probably ok.
I have indirect. I can’t help trying to figure out a solution for this without surgery. What about stem cell? What about Botox injections? Steroid? I dunno. The muscles needs to be tightened - just curious on yours thoughts. Thank you!
Hi Larry, I don't know of anything other than surgery that will repair an inguinal hernia. Doing the exercises I've demonstrated in the video has allowed me to shrink my hernia bulge and remain pain free for many years. I wear a hernia belt if lifting something heavy, and always press against the hernia when I cough or sneeze. I'm managing the hernia without surgery, but it is by no means fixed.
Saw video. Can buy a suitable wedge locally. I agree on exercises you can and can't do with these hernias.....will try this set since you found them effective. My husband has been wheel chair bound 3 years and mine got worse after a decade.
Hope it helps.
Hardly any sound is heard. Kindly fix the problem.
Make sure the sound isn't muted at the bottom of the video.
Bob Hows your hernia now ? Any other tips you can share with us ?
My hernia has been steady state for a number of years-I lost track of how many. Do the exercises-they work.
@@niemerow1953 Thats impressive to control your inguinal hernia for a long time . I am already doing these exercise but without a wedge . The only exercise someone recommended that im not sure about is the plank . Although I started doing a few 15 second planks a day and it doesn't t seem to make my bulge worse . I think I will try just your exercise for 1 month plus a few miles a day of stationary bike . Thanks for your reply Bob and happy for you that your hernia stays ok .
i tried on an recliner ,outdoor chair bench ;at an angle for the back,it seems to work
How many times I can do the step sir ?
Great! How do you incorporate breathing when you do these exercises? Thanks for your work.
I recommend purchasing the digital download from the woman who created these exercises. The link is in the "show more" text below the video.
I can’t find the link to the video you mention. What is it called?
Thanks for your help.
How many sessions?
Hi Bob, thank you for sharing your great technique. I have been quick to adopt your insightful approach! Could you please let me know which hernia belt you are using when you have to lift something that is not light? If you could post a link to buy one which has worked well for you I would appreciate it very much. Warm regards and best wishes for a pain free and comfortable life😊 Eyran
Hi Eyran, I've been using the Uriel Hernia belt.
urielusa.com/collections/hernia/products/uriel-meditex-inguinal-groin-hernia-belt
@@niemerow1953 Hi Bob, thank you for the very quick reply! Do you think that wearing a full abdominal brace when lifting something not light would be a good idea? Or just a hernia belt would be sufficient? I will send a link below to such brace...
TH-cam doesn't let me post the link for some reason. Please search for "Fajas Abdominal Binder Hernia Support Back Stomach Compression Belt Neoprene US" to see the kind of full brace I mean. Thank you! Eyran
@@eyrankatsenelenbogen7759 That seems like overkill to me. All I want is pressure directly on my inguinal hernia.
where did you get the foam wedge?
THANK YOU
I've been diagnosed with pelvic floor dysfunction, is this a good exercise for my condition (if you know)? Thanks!
What are the symptoms of your pelvic floor dysfunction?
@@niemerow1953 Tightness, discomfort and burning sensation in pelvic, groin and crotch areas.
@@guyinsf Sounds like you might have nerve impingement. My partner Ellen is a expert on pelvic floor issues. You can book a consult with her here: www.genbook.com/bookings/slot/reservation/30174764/?s=1558620511-9197808392
@@niemerow1953 Thanks!
I can hardly hear you. I wish many of you could focus on speaking louder.
I'm needing your information but if I can't hear you, it makes it harder for me to try to learn.
Hi Bob
Do you think it would be ok to do the eliptical with a hernia?
HI Vinny
It doesn't bother my hernia on the eliptical, but you have to check for yourself. If your hernia is more painful or enlarged after doing (anything, for that matter), either don't do it or wear a hernia belt while doing the activity.
hi bob, do you have to use a hernia belt during these exercises? do you use it?
No, I don't use a hernia belt during these exercises. by elevating my pelvis, it prevents pressure from pushing against my hernia from the inside.
have you done these ? how are you doing so far?
Bob, Where can folks purchase that wedge you use ?
The wedge is home made. You can try purchasing a wedge shaped Zafu:
www.everydayyoga.com/products/hugger-mugger-v-shape-yoga-cushion-40743?campaignid=16091966603&device=c&gclid=Cj0KCQiA8t2eBhDeARIsAAVEga3yz9NlJtK6Q9DjdZioDSyjYj6nlxaIaaEU55bQ4x92ZkRlh0-I7RIaAmR_EALw_wcB&variant=14825813606435&color=gray
You can put something under the high side of the wedge to raise it further if you like.
@@niemerow1953 thanks Bob !
@@niemerow1953 can’t find a wedge like yours. Maybe you can explain what you used and how you put it together ? I’ve looked everywhere for a similar wedge.
Hi Bob,
A CT Scan says I have "a tiny fat-containing left inguinal hernia." I have some minor discomfort and burning at times. No one has been able to locate a bulge. I'm waiting to see a surgeon. Surgery if necessary is probably a longer wait. Would you recommend your video and exercise for me?
Ray
Definitely worth a try. I had minor discomfort and burning with a bulge and the exercise shave reduced the size of the bulge and eliminated the discomfort for over 10 years now.
Did you end up getting surgery? I have the same hernia you have and it causes some discomfort when I walk and workout. There is no bulge but the doc recommends eventually getting surgery but there's no rush.
@@danielmcclorey6606Did you get the surgery?
@@niemerow1953Do you feel the hernia at all like no bulging or anything? Or did you basically forget about it?
@@SolitudeInE-Minor The hernia is still there. It's smaller than it would be if I didn't do the exercises. I doesn't bother me, however whenever I cough or sneeze, I always push against it with my hand to protect it.
Thank you Bob, great idea to train using an decline. There is a book, 'The Therapeudics of Activity' by Andrew A Gour, that states for the best results you must do it on the decline. Do you mind me asking how long you have had your hernia for, and has this routine prevented you from getting surgery?
Hi Mark,
I had my hernia for at least 20 years, and during that time the exercises prevented me from needing surgery. That said, I had a non mesh hernia repair two months ago. I decided at age 70 to have the surgery in the event that as I got older, I no longer wanted to or was able to do the exercises. I intend to continue doing the exercises post surgery to keep my abs strong.
@@niemerow1953 Hi Bob, 20 years!! That's amazing, and proves the exercises worked, and will continue to do so. It's possible that you could have gone on much longer without surgery, but I totally understand your position on doing so. For those 20 years, were the exercises only what you showed in the video? Thanks again for the upload, and for coming back to me.
I did the two exercises shown in the video: the side to side and the legs out straight. I stopped using a ball at some point because I found that the exercises worked well enough without it.@@truthministry.
@@niemerow1953 Well Bob, that's amazing, just those two exercises and it was okay for over 20 years, impressive results. My doctor actually encouraged me to do Yoga and Pilates moves too, not many are that way, they usually are only interested in making money. Thanks once more for this, I'm going to get some foam and start these tomorrow. I hope your recovery and good health continues well into the future. ATB, Mark.
@@niemerow1953 Sorry, I meant to ask how often and for how long, and breathing in or out for these, total airhead to forget that question.
Thank you sir bob
Hi Bob, you mention that the wedge Janet sells is too unstable - cloud you please suggest another mat that I could buy or maybe the dimensions so I can look for on the web.Thanks much 😀
The wedge that I built is 8" high, 16" wide and 16" long. Two pieces of high density orthopedic foam with a piece of closed-cell foam sandwiched in the middle. The materials alone cost me close to $90, not to mention I had to build a special jig in order to cut the middle layer down. I sell them for $150 plus shipping. No one seems interested at that price. I get it. Do the best you can online.
Look for a wedge that is as firm as possible. Good luck. p.s. If you buy the inflatable wedge, blow it up as firmly as possible.
Bob Niemerow thanks again - I’ll see how I make out with the wedge before I consider doing anything else 😀
@@niemerow1953 Is there any way to make the firm wedge cheaper so you can sell it cheaper, and potentially sell a ton of them?
@@MrGheller Perhaps a well padded slant board would work. I'm not in a position to work on that, but I'm happy to talk with you if you want to try making it.
@@niemerow1953 Thank you, Bob. I will write an email to you.
Hi Bob. Thanks the video. Is there special advice on how to sit properly while in office for long hours, should seat back be inclined backwards?
Hi Khaled,
Please explain the problem you're experiencing while sitting for long hours.
@@niemerow1953 hi. I don't have specific problem. I just want to know the safest way to sit without increasing size of hernia and increase the abdominal pressure.
@@khaledfahim5132 Sitting shouldn't make your hernia worse. Try the exercises 3-5 times/week and see if that helps.
how have you been since your original comment?
How many time per day and how long want to do one time?
I do the exercises one time each day, for about 10 minutes.
Hi Bob ,do you contract your core muscles when doing the exercises?
You have to. You can't do the exercises without engaging your core muscles. I recommend that you order the video for better instructions. See the information below my video.
Thanks for sharing these exercises. Will try it!👍
did it work for you?
I had a ct scans for suspected hernia.
It showed no hernia but the report said minor posterior bulging in inguinal canal.
My doc said I can resume activity as before but it's still painful.
Is this the beginning of a hernia if I continue training?
And what exercise can I do strengthen this area.
And the activity that caused discomfort was push ups.
But previously I was doing taekwondo but I'm scared to go back in case I make it worse.
Hi
This sounds like a different situation than the one I'm addressing in my video. An inguinal hernia consists of anterior bulging (towards the front of the body). If you have a posterior bulge, it sounds like your transverse abdominus muscle may be weak.
However, I'm not a doctor and am not familiar with your particular situation. Good luck.
@@niemerow1953 thank you anyway sir and for responding.
Have a good day.
I had mesh surgery three years before unfortunately i have 6 mm hernia now on right side...i don't want to go to surgery again plz suggest what will i do...plz am very tense
Try the exercises and see if they help.
I don’t see any link to the exercise video - can anyone please tell me how to get it?
You can order the kit: ball, inflatable wedge and dvd here-
www.phoenixcore.com/index.php?page=abdominal-core-power-kit
And a digital download of the video if you prefer, here: www.phoenixcore.com/index.php?page=acp-download
Bob Niemerow Great - thank you Bob - just ordered it - 😀
Thanks master
Bob, I see people questioning your credentials but the bottom line is that your recommendations are sound and it's clear that you know what you're talking about and want to help. Thank you for being that kind of person.
Can you do those exercises even if you have a painful hernia?.i got a small yet very painful hernia and I can hardly walk.
Hi Rick. If your hernia is very painful, I strongly recommend that you see a doctor right away. If your intestine is trapped, it can be very dangerous, even life threatening.
@@niemerow1953 thnks I'm now at the ER. I'm with constipation for one week I'm waiting for the ct scan results .
@@ricardorodriguesrr18 how are you now?
@@ricardorodriguesrr18 what did it turn out to be?
Were you able to cure inguinal hernia with these?
The only cure for inguinal hernia is surgery. However, I've been able to manage my hernia doing these exercises for at least 5 years.
How long did you have your hernia before you started the exercises? Has your hernia gotten smaller after the exercises?
Had my hernia for at least 10 years prior to starting the exercises. Yes, my hernia got smaller, but I have to keep up on the exercises and not do any heavy lifting without wearing a hernia belt. I experience almost no hernia discomfort since doing the exercises and I don't have to be as very careful as I used to be. The bonus of doing the exercises is that my stomach is stronger and flatter and my low back feels better.
@@niemerow1953 We are on the same boat with 10 years hernia. My hernia got larger in the last year and just realized or figured out I was doing my ab exercises wrong. Now I'm concentrating on core exercises and paying much more attention to how much pressure I'm putting down my stomach doing the exercises. Thanks for the video and put up more videos to share your experience. Good luck on your journey.
@@m-ok-6379 have you been doing it? how are you now? i'm worried flexing my stomach will make it worse
@@SureFeelsGood look into transverse abdominal exercises.
What kind of hernia do you have?
This going to tighten the muscles up and if it comes out it's going to want to trap that intestine or am I wrong.Sometimes when I strain the muscles the hernia will actually come out of the groin(ball area) and stay out for a few days and stay in the pubic area and it will get trapped with intense pain till I lay down and it slides back in(very uncomfortable) so watch how much you tighten these muscles if that heria is big
Mike, your hernia is beyond management. Go to the doctor and get the surgery.
Your absolutely right but I have no pain ulsee Im lifting heavy and strain the muscles so I've put it off, surgery is not free
@@mike7966 Then wear a hernia belt whenever you are lifting something heavy or otherwise straining. Also, be sure to press against your hernia every time you cough or sneeze.
yes, wear a hernia belt . i would not attempt any exercises witht he hernia out. imho
Where can I find the foam rubber support?
I made the one shown in the video. You should be able to find something that will work with an online search. It doesn't have to be foam. A tapered zafu will work also.
@@niemerow1953 ok, thank you!
Does it work for Femoral Hernia?
hi sir... there is no risk of strangulation??
If your hernia is at risk of strangulation, you should see a doctor asap. If doing these exercises makes your hernia worse-see a doctor asap.
Sim eu quero saber se quem tá com hérnia inguinal bi lateral pode fazer
Sir inguinal hernia lift side please help me this exercise can I do
I'm suffer same pblm.
Thanks for the video. Is this technique cure the hernia or just subside the symptoms?
The only way to cure the hernia is to have it repaired surgically. However, by doing these exercises 3-5 times per week, an inguinal hernia which is not too advanced can be managed indefinitely. You should also notice that the bulge gets smaller and the discomfort gets less. This applies to an inguinal hernia that protrudes from your groin, not one that bulges into your scrotum.
Click on Show More below the video for additional information.
@@niemerow1953 Is the yoga poses have impact on hernia? In indirect hernia you can see the bulge in scrotum, not in direct inguinal hernia!
@@drthiruna Any yoga pose that puts pressure on your hernia from the inside should be avoided.
Bob Niemerow where is the show more button? I don’t see it and really wanted the video - thx
Where do you get that foam wedge
I made the foam wedge because all the foam wedges that I could find online were too low, too soft or too unstable. You might try
something like this: www.everydayyoga.com/products/hugger-mugger-v-shape-yoga-cushion-40743?campaignid=16091966603&device=c&gclid=Cj0KCQiAic6eBhCoARIsANlox87fHMc47h8UXG8IDXHz1xRggsSNOGGaVQTajGIdFUDzwBEvsiw_yQ0aAtgtEALw_wcB&variant=14825814622243&color=honey
You can always increase the height if you want to by putting something under the thick part of the wedge to raise it up.
Thanks bob
have you been doing these for a hernia? how has it gone for you?
I suspect this only provides temporary improvement until one stands and walks or does some vertical "exercise"
Actually, if you do the exercises daily, you strengthen the muscles around the hernia and will likely experience a smaller protrusion and much less discomfort. You still need to be mindful and wear a hernia belt if lifting something heavy.
The problem is it isn't just a tear in the wall of your muscle it's a tear in the Fascia..
Thank you!
Great information. Thank you. How large is your Inguinal Hernia and how long have you had it? Has your hernia gotten smaller with exercise? Does your hernia still protrude? Do you wear a truss during the day? With or without exercise? I will be purchasing the exercise video today. If I lived in LA I would purchase your wedge. Any suggestions on where to purchase wedge? Again thanks for your valuable information.
How large is your Inguinal Hernia and how long have you had it?
Half golf ball size. Probably 15-20 years.
Has your hernia gotten smaller with exercise?
Definitely. about 1/2 to 1/3 smaller.
Does your hernia still protrude?
Yes.
Do you wear a truss during the day? With or without exercise?
Don't wear a truss unless lifting something heavy. Don't need it at the gym-my exercise routine is designed to not aggravate my hernia.
Any suggestions on where to purchase wedge? We couldn't find a wedge that was firm enough and stable enough so we made our own. 3" and 4" orthopedic open cell foam wedges sandwiching a 1" closed cell foam (for stability).
is it for indirect or direct inguinal hernia?
To the best of my understanding, this applies to direct inguinal hernias. Not inguinal hernias that protrude into the scrotum.
the tricky thing is to know when we should wear a belt. I climb a steep 300-step stairs up a hill to meditate in a beautiful cave daily, should I wear one. what about biking? Anyway, it's beautiful to see a lasting well exposed suggestion to deal with such a delicate issuel
Anytime I'm doing something that will put pressure on my hernia, I wear a belt. At the gym, I have arranged my weight workout to not strain my hernia, so I don't wear a belt there. You have to be the judge of what works for you.
Thank youi
I thought my hernia healed more than 2 days it's gone but its come back now. I'm sad
Hernias do not heal. They can sometimes be managed through specific exercises or they can be surgically repaired.