Gastroenterologist says lifting groceries wrongly can do more damage than going to the gym: 5 tips to do it right

How does improper grocery lifting lead to hernias? Five essential tips from a gastroenterologist to protect your abdominal health.

A majority of people believe that hernias are caused by intense exercise or weightlifting at the gym. Dr Ajay Yadav, Director and Head of Robotic Gastrosurgery at Max Hospital Lucknow, believes that the greatest danger lies in our daily activities, which we don't even think about before performing, such as lifting grocery bags improperly. These situations, which are integral to our lives and may appear safe, can place severe strain on the abdomen and eventually lead to hernia formation, especially if the muscles are already weakened.

Can everyday lifting lead to a hernia?

A hernia typically occurs at the weakest point in the abdominal wall. If you lift a heavy grocery bag improperly, for instance, by bending your back, twisting your body, or holding the weight away from your body, the pressure in your abdomen will immediately rise to the highest point possible, explains Dr Yadav.

This means that the tissues are pushed outward by the pressure, which can cause a hernia, a bulge. In contrast to gyms, where workouts are typically structured and planned, weightlifting in everyday life is often performed in haste, without planning. This increases the likelihood of getting injured. According to Dr Yadav, most people do not realise that these daily movements are highly impactful, and he adds that this is why hernias often develop slowly and go unnoticed.

Why gym lifting may actually be safer?

Gym athletes show greater consciousness. They stretch, maintain proper posture, and tighten their abdominal muscles. Good weightlifting can strengthen abdominal support and reduce the risk of a hernia. But at home, people do not lift weights consciously. They pull a gas cylinder, pick up a bucket of water, or lift two heavy shopping bags at once; all of these actions can create sudden, uneven pressure.

Doctor-recommended tips to avoid a hernia

Dr Ajay Yadav advises a few easy habits that will drastically reduce the risk:

1. Keep your knee bent, not your back-try to always remember to lift with your back straight.
2. Keep the weight close to the body. This reduces the strain on your abdomen.
3. Be sure not to twist while lifting. Use your whole body and avoid turning at the waist to prevent strain. Turn your entire body rather than twisting your waist.
4. Share the load with both hands. Two light bags are better than one heavy one.
5. Strengthening support for the back muscles can be achieved through simple exercises.

Who is more likely to develop a hernia?

Dr Yadav frequently sees hernias in those who:

• Have weak abdominal muscles
• Smoke regularly
• Suffer from a chronic cough or constipation
• People who lift heavy objects
• Older adults who have less supple tissues

For those in these groups, even minor lifting errors can cause a hernia.

What should we avoid in a hernia?

If you delay getting treatment, it may cause more harm. If detected early, hernia repair is safe and effective, and it can accelerate healing. A physician should be consulted immediately if a lump or pain in the abdomen or groin area is perceptible, especially after carrying something heavy. Just a brief examination will let you steer clear of difficulties and, at the same time, will allow you to go back to your daily activities in a safe manner.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)