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CORE CONNECTIONS | Everything You Need To Know About Umbilical Hernias

core connections Sep 12, 2018

I get so many questions about umbilical hernias that I wanted to devote an entire podcast to it! If you have any more questions about umbilical hernias, feel free to reach out to me on Instagram or Facebook!


What is an Umbilical Hernia?

When the intestines or fatty tissue protrudes through the naval indicating there is a tear in the fascia of the abdominal wall. 

What can cause an Umbilical Hernia? 

An umbilical hernia can be caused by:

  • Pregnancy
  • Poor Fascial Tensegrity
  • Too Many Crunches
  • Poor Posture
  • Prolonged Constipation
  • Excessive Weight Training
  • Obesity
  • Birth:

According to John Hopkins, about 20% of babies are born with umbilical hernias with 90% of them closing naturally by the age of 5.

How do I know if I have an Umbilical Hernia?

You can check an umbilical hernia the same way you check for diastasis recti, but I recommend you have someone else do this for you because it can commonly be mistaken for diastasis recti (abdominal separation).

Is surgery my only option to heal my Umbilical Hernia?

No! Many women are misdiagnosed and told they have an umbilical hernia when in fact it ends up being diastasis recti (abdominal separation). I always recommend that you start by strengthening your deep core and building new fascia in your abdominal area. By working on your fascia, you can actually minimize the amount of surgery you may need or realize you don’t need surgery at all.    

If I choose to have surgery, is that okay?

Yes. If you choose to have surgery, I recommend always getting a second opinion to ensure your surgery isn’t going to be more invasive than necessary. Keep in mind that if your surgeon is recommending mesh, the body could identify this product as a foreign object and could cause further issues.      

If I have surgery, can I get another Hernia?

Yes. Any surgery you have causes scar tissue. This scar tissue is extremely tight fascia that if not worked on, can cause areas around it to weaken and thus be vulnerable to additional hernias. 

What can I do to prevent a Hernia?

You can work towards preventing a hernia by safely and effectively strengthening your deep core, rebalancing your body, readjusting your pelvic positioning and improving your posture. I teach you how to do all of this in my Core Rehab Membership. It is a 6-Phase Program that is designed to build on the fundamentals you learn in each phase. The workouts and tutorials walk you through step by step what to do and are all streamed so you can access them from anywhere, anytime. By doing all of these things, you can see HUGE improvements in your body and prevent an umbilical hernia from ever occurring.


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The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s). 

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