You can check yourself for most hernias by looking and feeling for a bulge that appears when you increase pressure in your abdomen, such as when you cough, bear down, or stand up. The key sign is a soft lump that wasn’t there before, typically in your groin, near your belly button, or along a surgical scar. Not all hernias are visible from the outside, though, so knowing what to feel for and what symptoms to watch for depends on the type.
The Basic Self-Check Technique
Start by standing in front of a mirror in a well-lit room with your shirt off. Look at your abdomen, groin, and upper thighs for any visible bulges or asymmetry. Many hernias are only noticeable when there’s internal pressure pushing tissue outward, so the next step is to place your fingers flat over the areas you’re checking and cough firmly, or bear down as if you’re having a bowel movement. This bearing-down action (sometimes called a Valsalva maneuver) increases pressure inside your abdomen and pushes hernia contents outward. Imaging studies show that about half of hernias become more visible with this technique, and roughly 10% can only be detected this way.
What you’re feeling for is a soft, squishy bulge that pushes against your fingers when you cough or strain, then may slip back in when you relax or lie down. A hernia that slides back in when you press gently or change position is called “reducible,” and that’s one of the clearest signs you’re dealing with a hernia rather than something else. Repeat the check while lying flat on your back, since some bulges disappear in this position, which helps confirm a hernia.
Where to Check Based on Hernia Type
Groin (Inguinal and Femoral)
Inguinal hernias account for 75% of all hernias and are most common in men. The bulge appears in the groin crease or, in men, can extend down into the scrotum. To check, place your fingertips along the crease where your thigh meets your lower abdomen and cough. You may feel a soft bulge push against your fingers. For men, you can also gently feel along the scrotum for any new fullness or asymmetry that wasn’t there before.
Femoral hernias show up slightly lower, in the upper thigh just below the groin crease. They’re four times more common in women. In women, the bulge can also appear in the labia. Femoral hernias tend to be smaller and easier to miss, so pay close attention to any new lump in that area, even a small one.
Belly Button (Umbilical)
An umbilical hernia creates a bulge on or near your belly button where a section of intestine or fatty tissue pokes through the abdominal wall. The bulge is typically soft to the touch. For some people it’s always visible, while others only notice it when lifting something heavy or straining. Try tightening your abdominal muscles while standing and look at your navel area in the mirror. If you see a rounded protrusion that flattens when you lie down and relax, that’s a classic sign.
Along a Surgical Scar (Incisional)
If you’ve had abdominal surgery, a hernia can develop at the incision site months or even years later. Run your fingers along the length of the scar while coughing or bearing down. A bulge near the scar that becomes more noticeable when you stand up or strain is the hallmark sign. Large incisional hernias, those bigger than about 4 inches across, often cause a dull ache or sharp pain. Smaller ones may cause no symptoms at all, so the physical check matters.
Hernias You Can’t Feel From the Outside
Hiatal hernias happen when part of your stomach pushes up through the diaphragm into your chest cavity. There’s no bulge to find on the surface. Instead, you’d notice symptoms like persistent heartburn, acid reflux, food or liquid coming back up after swallowing, trouble swallowing, feeling full unusually quickly during meals, or chest and upper abdominal pain. Some people also experience shortness of breath. Small hiatal hernias often cause no symptoms at all and are discovered incidentally during imaging for something else. If you’re having these symptoms regularly, the only way to confirm a hiatal hernia is through medical imaging or an endoscopy.
Hernia vs. Other Lumps
Not every lump in your groin or abdomen is a hernia. Swollen lymph nodes, fatty lumps (lipomas), and cysts can all appear in similar locations. A few features help you tell the difference. A hernia bulge changes size: it gets bigger when you cough or stand and smaller (or disappears) when you lie down and relax. A swollen lymph node tends to feel firmer, stays the same size regardless of position, and doesn’t change when you cough. Lymph nodes from an infection are often tender and may be accompanied by signs of infection nearby.
A pulsating lump in the groin suggests a vascular issue rather than a hernia. And a varicose vein near the groin (called a saphena varix) can mimic a femoral hernia, but it disappears completely when you lie flat and stays very soft and compressible. If you’re uncertain, a doctor can usually distinguish these with a quick physical exam.
What a Hernia Feels Like Day to Day
Many hernias cause no pain at all, especially early on. You might only notice a slight fullness or a visible bulge during certain activities. Over time, some hernias cause a dragging sensation, a dull ache that worsens through the day, or discomfort after lifting, coughing, or prolonged standing. The discomfort often eases when you lie down because gravity helps the protruding tissue slide back into place.
Pain that is sharp and constant, rather than a mild ache that comes and goes, warrants prompt attention. The same goes for a bulge you can no longer push back in. That’s called an incarcerated hernia, and it means tissue is trapped.
Signs That Need Emergency Attention
A strangulated hernia occurs when the trapped tissue loses its blood supply. This is a surgical emergency. The warning signs are distinct: sudden, severe pain in your abdomen or groin that doesn’t let up and keeps getting worse. Nausea and vomiting alongside the pain. Skin around the bulge that changes color, first becoming pale, then turning red, purple, or noticeably darker than usual. The bulge itself becomes firm and hard rather than soft and squishy. If you notice this combination of symptoms, you need emergency care immediately, as the tissue can die within hours.
What to Do After Your Self-Check
If you find a bulge that behaves the way a hernia does (appears with straining, reduces when you lie down, soft to the touch), the next step is a medical evaluation. A doctor can confirm the diagnosis with a physical exam in most cases. For hernias that are hard to detect or ambiguous, ultrasound or CT imaging can provide a clear answer.
Small, painless hernias don’t always need immediate surgery. Many people with minimal symptoms are monitored over time, with surgery recommended if the hernia grows, becomes painful, or starts interfering with daily activities. Hernias don’t heal on their own, though. The opening in the muscle wall won’t close without repair, and most hernias gradually get larger. Knowing what yours looks and feels like now gives you a reliable baseline to track any changes.