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Popping Out Belly Button / Hernia

As the pregnancy progresses and the expanding uterus puts more pressure on the abdomen it is common for the belly button to go from being an ‘innie’ to an ‘outie’.







The likelihood of there also being an umbilical hernia is rare. There are certain signs that the issue could be a Hernia and not just the pressure from the expanding uterus pushing out. These signs are:

  • the swelling or bump in or around your belly button becomes more apparent when you cough or sneeze
  • tenderness when put pressure over the bump or swelling

Risk Factors for Developing One

  • Carrying multiples
  • History of having an umbilical hernia
  • Previous pregnancies (especially if had longer labour)
  • Diastasis Recti (abdominal separation)
  • Obesity
  • Chronic Constipation


Generally the treatment approach is to keep an eye on the hernia and make some lifestyle modifications:

Keep Weight Gain Under Control

Obesity is one of the risk factors for hernias and also can slow down the healing process. Our section on ‘Weight Gain in Pregnancy’ will help show the healthy weight gains for pregnancy.

Reduce Intake of Inflammatory Foods

Foods that are Acidic, Spicy or difficult to digest can further inflame the stomach lining. Try increasing Foods with more soluble fiber and eating less acidic fruits such as apples, pears, melons and berries.

Reduce Stress

Stress can be another big factor contributing to Hernias. Try taking some time out or incorporate some stress relieving activities into your daily routine such as Yoga, Aromatherapy, Meditation and Prenatal Massage

Aloe Vera & Vegetable Juices

This is a safe and natural remedy that can help with its anti-inflammatory and soothing abilities.

Ice Pack to Relieve Inflammation

If you are feeling pain and soreness from the hernia it will be due to inflammation therefore placing an ice pack over the area for 10 minutes may help with symptom relief. Ice packs are safe to use in Pregnancy over the abdomen in relief of soreness.

How To Resolve After Pregnancy

If you do have an umbilical hernia many will resolve after the pregnancy but can be helped by ensuring you rehab your pelvic floor and deep core muscles properly. Check out our Pelvic Floor & Core’ programs to help you with this in our ‘Get Back To You’ Part of the HUB

Surgery is where possible avoided during pregnancy however there are rare occasions – such as a trapped or strangulated hernia. And a repair of the umbilical hernia can be done during a C-section.

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