Do i have a hernia if it pops out when i strain?

Sounds like a hernia: Hernias are holes in the abdominal wall thru which the inner lining of the abdominal cavity stretches out, creating a sac. Common locations include the groin, the navel, and the upper middle abdomen. Hernias tend to protrude with any activity that increases abdominal pressure including straining, coughing, lifting, etc. I suggest you see a primary care doctor for evaluation.

Could be: Yes this does sound like a hernia. You might want to see a surgeon for a full evaluation.