Hernias are more common than many people think — over 100,000 repairs happen each year in the UK. If you have a hernia, you probably know to avoid heavy lifting, but you might wonder about other things, like stress. Can stress make a hernia worse, or even cause one?
Short answer: stress by itself doesn’t directly cause a hernia, but it can make symptoms worse. Below we explain how emotional and physical stress can trigger flare-ups, which hernias are most affected, and what you can do to help.
What exactly is a hernia?
A hernia happens when an internal part of the body pushes through a weak spot in muscle or connective tissue, creating a bulge. Picture a tyre bulging at a worn patch — uncomfortable and sometimes painful. Hernias differ in size and severity, but they all involve something pushing through where it shouldn’t.
Types of hernias you should know about
1. Inguinal hernia (groin hernia)
The most common type, especially in men. Tissue like part of the intestine pushes through a weak spot near the groin. A lump that gets bigger when you cough or lift is often an inguinal hernia.
2. Hiatal (hiatus) hernia
Part of the stomach pushes up through the diaphragm into the chest. It’s less visible but can cause heartburn, acid reflux, and trouble swallowing.
3. Umbilical hernia
Common in infants but possible in adults. Part of the intestine pushes through near the belly button. In children it often fixes itself; adults may need treatment if it causes pain.
4. Femoral hernia
Similar to an inguinal hernia but lower down near the groin. Less common and seen more in women, often related to pregnancy or childbirth.
5. Incisional hernia
Shows up at or near a previous surgery site. If you notice a bulge along a scar, it could mean the area didn’t heal as strongly as it should have.
Can stress cause a hernia?
Stress — whether emotional, mental, or physical — doesn’t directly tear muscle tissue and create a hernia. Hernias usually come from physical causes like muscle weakness, heavy lifting, or other actions that raise pressure inside the abdomen.
But stress can make things worse. When you’re stressed you might tense up, strain without noticing, or pick up habits like smoking or overeating. Those behaviors can aggravate a weak spot and make an existing hernia more noticeable or painful.
How stress might contribute to problems (even if it doesn’t cause a hernia)
Stress can stir up trouble in a few ways:
Physical stress
Heavy lifting, intense exercise, or straining during daily tasks raises pressure in the abdomen and can push weak areas to the limit. That sudden sharp pain after lifting something heavy is a common example.
Emotional/mental stress
Emotional stress affects the body and can worsen hernia symptoms in several ways:
– Tense muscles: Stress tightens muscles, and chronic abdominal tension can bother a weakened area.
– Digestive issues: Stress can cause indigestion, bloating, and reflux. For someone with a hiatal hernia, this can intensify heartburn and discomfort.
– Poor habits: Stress often leads to unhealthy choices — overeating, less exercise, more smoking — which can increase weight and abdominal pressure, and weaken muscles.
Tips for managing stress when you have a hernia
You can’t remove all stress, but managing it can help reduce hernia flare-ups. Try these practical steps:
Mind-body techniques
Simple practices like deep breathing, gentle yoga, or short meditation sessions can calm your mind and relax your muscles. Even a few minutes daily can ease tension.
Healthy lifestyle choices
Eat a balanced, high-fibre diet to avoid constipation, which raises abdominal pressure. Keep active with low-impact exercise like walking, and avoid heavy lifting. These habits help keep your body strong without straining the abdomen.
Seek medical help
If pain or other symptoms get worse, see a healthcare professional. They can offer tailored advice, recommend physical therapy, or discuss other treatments. Getting help early can prevent complications.
You’re not alone — finding balance with hernias and stress
A hernia is hard enough without extra stress. While stress isn’t the main cause, it can make symptoms worse. Recognising that link lets you take steps to feel better. Talk to your doctor if stress is making things harder — combining medical guidance with stress-reduction strategies can make living with a hernia more manageable.
Sources:
https://www.nhs.uk/conditions/hernia/
https://www.spirehealthcare.com/health-hub/specialties/men-s-health/hernia-surgery-when-you-need-it-how-it-has-changed-and-what-to-expect/
https://my.clevelandclinic.org/health/diseases/8098-hiatal-hernia