Painful invisible tiny fat containing umbilical hernia- when should I worry?

I have had this intermittent belly button pain for years that would randomly last a few days then go away, got dismissed as IBS. I've always had constipation issues.

Started working out this month after being pretty unhealthy and the belly button pain is constant. No bulging at all. Took 3 ct scans in a week and 6 er visits to diagnose me with a tiny fat containing umbilical hernia. Er doctor was not concerned.

The pain is always there. I have a consultation with a general surgeon Jan 12. I haven't had a BM in days which is relatively normal for me. Im scared it'll become strangulated. Would I know??

Is it normal for such a "tiny" fat hernia to be so painful?