I was diagnosed with a mild to moderate hiatal hernia. Since then, as exercise is one of the triggers of my symptoms, I’ve been trying to sort out my fitness life. I am figuring out what I can and can’t do. See here and here.
The biggies are no heavy lifting, crunches, or high-intensity interval training. Many web pages with exercise advice for those with this condition specifically warn against rowing machines. This is because the motion increases intra-abdominal pressure. Bah.
I love rowing, both on the water and on the erg. I’m going to miss it. Sarah and I even bought a Concept Two rowing machine, or erg, during the early days of the Covid-19 pandemic. It’s now for sale.
Rowing was on my post-retirement list of sports since I love it, but the training and races never seemed to fit with my working life. But not now.
Here’s some more internet advice, collected by Google’s AI, with some of my commentary in blue and italics, or just italics, depending on how you’re viewing this post. Remember AI sometimes gets things wrong, I’m not a doctor, not that kind anyway, and you should see your own doctor for advice.
General principles:
- Avoid exercises that involve lying flat on your back, especially right after eating
- Keep your head elevated during floor exercises when possible
- Exercise on an empty stomach or wait 2-3 hours after meals (Remember the fasted cardio trend?)
- Stay upright for at least an hour after eating before any activity
Good exercise options:
- Walking or hiking (excellent low-impact cardio)
- Swimming (though avoid breaststroke if it causes strain)
- Cycling (upright or recumbent bike) Along with “light cycling” this made me cringe. Upright bike?
- Elliptical machine Oh no!
- Yoga and Pilates with modifications (avoid inversions, deep twists, and poses that compress the abdomen)
- Resistance band exercises Yawn! Also, pandemic memories. I still have lots of bands from those days.
- Light to moderate weights with good breathing technique (exhale on exertion, don’t hold your breath)
Additional things to avoid:
- Inverted positions (headstands, downward dog if it triggers symptoms)
- Exercises requiring breath-holding or bearing down (Valsalva maneuver)
- Jumping or jarring movements that increase abdominal pressure
- Tight clothing or belts during exercise
Breathing matters:
- Focus on steady, controlled breathing throughout exercises
- Never hold your breath while lifting or straining
(Update: The sale of the erg is currently up for debate as Sarah says she’ll use it when she’s less busy at work. She also thinks I shouldn’t give up so easily on plans to row again as maybe I’ll end up having surgery to correct the hiatal hernia. So stay tuned. Also, make me an offer!)
