Umbilical Hernias During Pregnancy: What You Need to Know

Pregnancy is a time of incredible changes in the body—some expected, some surprising. One issue that often catches expecting mothers off guard is an umbilical hernia. If you've noticed a small bulge near your belly button that becomes more pronounced when you cough, sneeze, or strain, you might be dealing with one.

As a pelvic floor physical therapist, I work with pregnant individuals experiencing umbilical hernias. While they can be concerning, understanding what’s happening, why it occurs, and how to manage it can help you feel more in control of your body during pregnancy.

What Is an Umbilical Hernia?

An umbilical hernia occurs when part of the intestine, fat, or abdominal tissue pushes through a weakened area near the belly button (umbilicus). This creates a soft or firm bulge that may appear or become more pronounced with activities like standing, lifting, or straining.

While umbilical hernias can happen at any time, pregnancy increases the risk due to:

✅ Abdominal wall stretching as the uterus grows
✅ Increased intra-abdominal pressure
✅ Weakened connective tissue and core muscles from hormonal changes
✅ Pre-existing diastasis recti

Some people may have had a small, asymptomatic umbilical hernia before pregnancy, only noticing it as their belly expands.

Symptoms of an Umbilical Hernia During Pregnancy

Many umbilical hernias cause mild discomfort or no pain at all, but some can lead to symptoms such as:

• A visible bulge near or around the belly button

• Pain or tenderness, especially when coughing, sneezing, or lifting

• A feeling of pressure or heaviness in the abdomen

• Changes in the appearance of the belly button (it may protrude more than usual)

Most umbilical hernias do not require immediate medical attention, but if you experience severe pain, nausea, vomiting, or the bulge becomes hard and non-reducible, seek medical care immediately—this could indicate a strangulated hernia, which is a medical emergency.

Can a Pelvic Floor Physical Therapist Help?

Yes! As a pelvic floor PT, my goal is to optimize core function and help manage the increased intra-abdominal pressure that contributes to hernia symptoms. Here’s how:

1. Core & Breathing Strategies

Excessive abdominal pressure can worsen an umbilical hernia. I often teach diaphragmatic breathing and core engagement techniques to help control pressure within the abdomen.

Try this simple exercise:

• Inhale deeply, allowing your ribs to expand (not just your belly).

• Exhale gently while engaging your deep core by “hugging the baby close to you”.

• Avoid holding your breath during exertion (such as lifting or getting out of bed).

2. Adjusting Movements to Reduce Strain

Certain movements and daily activities can increase intra-abdominal pressure, making hernia symptoms worse. Here’s how to modify them:

✅ Getting out of bed: Instead of sitting straight up, use the log roll technique—roll to your side, push up with your arms, then sit up.
✅ Lifting techniques: When lifting objects, exhale on exertion, bend at the hips and knees, and engage your core.
✅ Bowel health: Avoid straining on the toilet by using a footstool (like a Squatty Potty) to maintain poops easier to pass.

3. Supportive Garments

Maternity support bands or hernia belts may provide comfort by offering external support to the abdominal wall. However, they should be used alongside core and breathing strategies, not as a substitute for proper movement mechanics.

Will an Umbilical Hernia Go Away After Pregnancy?

In some cases, small umbilical hernias may resolve postpartum as intra-abdominal pressure decreases and the core heals. However, larger hernias may persist and require medical evaluation. If symptoms remain postpartum, a pelvic floor PT can help restore core strength and assess whether further intervention (such as surgery) is necessary.

Final Thoughts

An umbilical hernia during pregnancy can be uncomfortable, but with the right strategies, most can be managed conservatively. My goal is to help pregnant individuals move with confidence, reduce discomfort, and support their core during this transformative time.

If you’re dealing with an umbilical hernia or have questions about core health during pregnancy, a pelvic floor PT can be a valuable part of your care team!