Your hernia questions answered
Facts and support for easing your hernia symptoms
Join 10,000+ women reclaiming strength and confidence with the RYC® Method
Are you experiencing any of these symptoms?
Pain or discomfort in the groin or abdomen that worsens if you bend over or lift anything
A feeling of heaviness in the groin or abdomen
Discomfort or pain during bowel movements or urination
Abdominal pain, discomfort, or bulge at the end of the day, especially if you were standing for most of the day
Bulge or lump in groin
Burning sensation in the groin
If yes, this could mean you have a hernia. Try not to worry, this is a relatively common issue when part of your intestine comes through a weak spot in your muscle wall.
Find out more about hernia symptoms and what can cause them here.
Hernias don’t just happen to men.
Hernias are common in women, men and children.
You’re not alone!
It can feel scary when you’re told a piece of your body isn’t where it should be, but know that hernias are VERY treatable.
Symptoms in women can be quite different to those in men so it’s important to familiarize yourself with them.
Find out more about the differences in symptoms and how to know if you have a hernia here.
There are many different types of hernia, but none of them are without hope for reducing symptoms...
The most common types of abdominal hernia are:
Inguinal hernia
Hiatal hernia
Umbilical hernia
Ventral hernia
But these are not the only kinds of hernia, you might have been diagnosed with a hernia that has another name. Find out more about different types of hernia here.
Want to know more about the most common types of hernia?
An inguinal hernia happens when part of your intestine gets through a weak spot in your groin. It can happen to men and women and is the most common type of hernia in the groin.
This might be visible as a bulge and normally develops when you don’t have an optimal core engagement strategy or too much intra-abdominal pressure and you then lift something heavy.
A ventral hernia can happen anywhere in your abdominal wall. These can also be known as incisional hernias and often happen in the same place as a previous surgery where the muscle and tissue are already weakened.
A hiatal hernia happens in your diaphragm. This is a muscle that separates your chest from your abdomen. When part of your upper stomach goes through your diaphragm this is known as a hiatal hernia.
An umbilical hernia happens when part of your intestine pushes through the muscles near your belly button. It’s the second most common type of hernia and affects children more than adults.
Whichever type of hernia you have, make sure you don’t confuse it with diastasis recti.
Diastasis recti is often mistaken as a hernia, and the two can often go hand in hand, but they are two different conditions. Find out more about how to distinguish the two here.
There’s no need for alarm
With the right support, and some simple daily exercises, you can reduce the pressure around your hernia, improve your core engagement and start to ease your symptoms.
So, what can you do to help your hernia?
Usually, a hernia is only repaired with surgery. This may not be urgent if you don’t have any complications or other health risks, and your doctor may schedule regular check-ups to keep an eye on your hernia.
But don’t panic, there are things you can do to help aid your recovery, even before surgery.
Prehabilitation is an effective way to begin reducing intra-abdominal pressure BEFORE surgery. It can help ease your symptoms and may help prevent future complications. Exercise may also help reduce complications after surgery.
Every woman’s body is different.
But the truth is, when you follow these steps, you address many of the underlying issues that may have caused your hernia in the first place.
Hernias are directly affected by excess intra-abdominal pressure (IAP), so by optimizing your core engagement and reducing IAP you may be able to relieve symptoms completely.
That way you can get back to being as confident and comfortable moving as you were before.
There IS a method…
…that’s carefully curated to reduce your hernia symptoms.
This method will guide you to build a responsive relationship with your core.
Introducing…
Restore Your Core® – The proven method for regaining your strength and confidence, long-term.
RYC® is a carefully designed hernia support program that gives you everything you need to safely do YOUR part.
Your true progress happens in the small choices you make every day about how you move.
RYC® uses the CARE model to guide your hernia journey
Core confidence: Regain your confidence to move, exercise and return to what you love. No fear mongering. No dogmas. No Judgment. Just a clear path to healing.
Awareness: The best way to change patterns is to become aware of them. RYC® helps you learn about your patterns and habits, increasing your awareness both on and off the mat. This is key to long term, sustainable healing, allowing you to safely return to the activities you love.
Responsive: To optimize your movements and activities, you need to first ensure your core and pelvic floor are responsive and functional. RYC® uses dynamic whole-body core stability workouts to accomplish this.
Empowerment: Feel empowered with tools to be confident, aware of your body, and to move on to activities more complex without fear.
No more feeling lost, confused and in the dark about your injury.
Find Out More*The RYC® Method is recommended by Medical Doctors, OB/GYNs, Pelvic Floor Physical Therapists and other Health and Wellness Professionals.
Relieving hernia symptoms with RYC® looks like:
“After my prolapse diagnosis, I was scared to move. RYC® gave me permission to move again, grace to meet my body where it's at, and tools for holistic support. The caring, knowledgeable community is the cherry on top, and I'm deeply grateful to be part of it.”
Katie Jackson
With RYC® you can…
move effortlessly without worry.
have fewer aches and pains.
workout harder with more intensity.
move without fear.
listen to your body and respond.
embrace full body healing.
lift your kids.
You can feel strong, confident and capable again with RYC®.
RYC® has helped thousands of women reduce their hernia symptoms… We’d love to help you too.
AS SEEN IN:
Lauren Ohayon
Founder and program developer RYC®
“Lauren Ohayon, whenever you say thank you at the end of your videos, I say thank you back, but you can't hear me. So, Thank you Lauren!!”
Hanna Sandvig
Choose your track
Lifetime accessRYC® Essentials
BEST FOR
Experienced movers who don't need pacing or accountability.
12-week calendar provided — follow manually
Navigate without daily reminders or built-in structure
Some modifications available, but not delivered as a separate path or as comprehensive
MOST POPULAR
RYC® Guided
BEST FOR
Anyone who wants structure, motivation, and a clear path to consistency.
2x more likely to complete the full 12 weeks and feel lasting relief
No decision fatigue — just press play and go
More workout options
Includes full Supported Path: chair + scaled modifications
Based on 10,000+ successful healing journeys
Tracks your progress and unlocks each phase to keep you focused
RYC® Guided+
BEST FOR
Those who want personalized support from a certified RYC® Coach.
Includes everything in Guided
2 private sessions with your certified RYC® Coach (intro + checkin)
Option to add sessions as needed
What’s inside?
Included
Limited or manual
Not included
| Feature | RYC® EssentialsEssentials | MOST POPULAR RYC® GuidedGuided | RYC® Guided+Guided+ |
|---|---|---|---|
| Full 12-week workout plan | Included | Included | Included |
| Full access to all education & tutorials | Included | Included | Included |
| Supported Path (chair + scaled) | Some mods, not a separate track | Included in full | Included in full |
| Workout categories | 4 | 5+ alternate tracks | 5+ alternate tracks |
| Extra support videos (nervous system, etc.) | 12 | 30+ | 30+ |
| Accountability + progress tracking | Journal only | Tracks & unlocks | Tracks & unlocks |
| Priority help & support | 48hr support | 24hr email response | 24hr email response |
| Auto-delivered schedule | Manual calendar only | Auto-delivered, progressive | Auto-delivered, progressive |
| 1:1 coaching sessions | Not included | Not included | 2 x 1-hr sessions |
Choose the track that suits your needs
Why most choose RYC® Guided
Most members who choose Guided finish strong.
94% of Guided users said the structure kept them consistent.
Guided users are 2x more likely to finish all 12 weeks.
RYC® Essentials
BEST FOR
Experienced movers who don't need pacing or accountability.
MOST POPULAR
RYC® Guided
BEST FOR
Anyone who wants structure, motivation, and a clear path to consistency.
RYC® Guided+
BEST FOR
Those who want personalized support from a certified RYC® Coach.
Got questions?
A hernia occurs when tissue or an organ pushes through a weak spot in the muscle or connective tissue – most often in the abdominal wall. This creates a bulge or lump that may cause discomfort, pressure, or pain, especially during physical activity. Common types include inguinal, umbilical, ventral, and hiatal hernias. Most hernias don’t heal on their own and require surgery, but core-safe movement strategies – like those used in Restore Your Core® – can help reduce daily symptoms and protect the area.
It is important to note that hernias typically do not resolve on their own and may eventually require surgery.
Even if your hernia does not present any health risks at first, it may pose life-threatening health risks if not treated properly.
If you believe you may have a hernia or are experiencing severe symptoms or pain, talk with your doctor right away.
In some cases, a diastasis recti may be seen alongside a hernia.
This type of hernia will usually be an epigastric hernia and can occur in men, women, and children. It is also probable that a diastasis recti that is located closer to the belly button may result in an umbilical hernia.
These midline hernias may have noticeable lumps or a bulge and may result in sudden, sharp, severe pain with exercise.
Hernias are typically caused by increased intra-abdominal pressure combined with a weak spot in the abdominal wall. Common causes include:
- Chronic coughing or straining
- Heavy lifting without proper core support
- Pregnancy or postpartum pressure changes
- Past abdominal surgery
- Obesity or aging-related tissue weakening
Addressing pressure management and core coordination – key components of the RYC® method – can help reduce the likelihood of a hernia worsening over time.
A hernia often feels like a bulge or lump in the groin or abdomen that’s more noticeable when standing, coughing, or lifting. People commonly report:
- A dull ache or pressure in the area
- Burning or sharp discomfort
- Symptoms that improve when lying down
While some hernias are painless, others create discomfort that worsens with activity. Learning to manage pressure through breath and movement may help ease these sensations.
Hernias usually appear as a visible bulge under the skin, often near the belly button, groin, or a previous surgical scar. The bulge may increase with activity or straining, shrink or disappear when lying down, and become more noticeable at the end of the day.
Bulges can vary in size and shape. If they become firm, red, or painful, seek medical attention.
Get started healing today!
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