Certain exercises for acid reflux, such as walking, swimming, and breathing, can help you get relief quickly. Here’s how to do it correctly.
A burning sensation in the chest, nausea, vomiting or even difficulty swallowing after a heavy meal are all symptoms of acid reflux. These can often ruin any good dining experience. But if you end up taking pills every time this happens, think again! You can also try some acid reflux exercises that may help. Some of them like walking, breathing exercises as well as some yoga poses can also give you instant relief. Exercising every day can help you lose weight and reduce stress in the long term, which can help prevent acid reflux.
What is acid reflux?
Acid reflux is also known as gastroesophageal reflux disease (GERD). This happens when stomach acid backs up into the esophagus, which is the tube that connects your mouth to your stomach. This can lead to a burning sensation in the chest, called heartburn. You may also experience burping, upper stomach pain, nausea, or even vomiting, says internal medicine specialist Dr. Hemalata Arora. It may also be accompanied by other symptoms, such as a sour taste in the mouth, difficulty swallowing, and a chronic cough. GERD or gastroesophageal reflux disease also includes acid reflux. This can be managed through lifestyle changes as well as proton pump inhibitors (PPIs), says a study published by StatPearls. In addition to this, trying exercises for acid reflux can also prove helpful.
Why does acid reflux occur?
This occurs when the sphincter between the food duct and the stomach, designed to prevent acid from flowing back into the food duct, becomes overwhelmed by excessive pressure. This can happen if the sphincter is weak or there is too much weight on the abdomen. It puts too much pressure. This can also happen if the stomach is too full and stretches the sphincter. Acid reflux can also be the result of a hiatal hernia, which is when the entire sphincter apparatus slips into the chest area.
Certain lifestyle changes can also cause acid reflux. Eating very large meals and lying down right after meals can also lead to the same result, according to a study published in the journal Nutrients. It states that we should be careful when consuming high-calorie, high-volume, high-fat meals. Additionally, administering too many anti-inflammatory medications can lead to this condition. It is also common during pregnancy. Other reasons include obesity, anxiety as well as irritable bowel syndrome. Excessive consumption of alcohol, spicy foods, junk foods as well as excess caffeine can also lead to this condition. Although acid reflux can be uncomfortable, certain acid reflux exercises can provide you with instant relief.
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Acid reflux exercises: how does it help?
For short-term relief, some light exercises can help reposition the contents of the stomach and abdomen, reducing pressure on the sphincter, which then helps keep it closed. These reflux exercises can also help in the long term. Here are some ways:
1. Helps Lose Weight
Exercise reduces abdominal fat, which significantly relieves weight on the sphincter, especially in lying positions. Carrying extra weight can put pressure on your stomach, making acid reflux worse. Exercise can help you lose weight, which may reduce pressure on your stomach and improve your symptoms. A study published in the journal Obesityobserved that after considerable weight loss over 6 months, 81 percent of participants reported a reduction in GERD symptoms and 65 percent reported that their reflux symptoms disappeared.
2. Improves digestion
Moderate exercise can help your digestive system work more efficiently, which can reduce the amount of acid in your stomach and prevent it from backing up into your esophagus. A study, published in Clinical gastroenterology and hepatologystates that light and moderate exercise can help combat inflammatory bowel disease, which can also cause acid reflux. Therefore, acid reflux exercises can be a good place to start your treatment.
3. Reduces stress
Yes, stress can also cause acid reflux. A study published in the journal Plos Oneindicates that people exposed to higher levels of stress are more likely to experience GERD symptoms. It also states that symptoms of heartburn, regurgitation, chest pain, coughing and burping were common among people with moderate to high levels of stress. Additionally, people with higher stress scores were more likely to use acid-reducing medications, the study said. Therefore, doing acid reflux exercises can also help reduce stress and prevent the condition itself.
6 exercises for acid reflux
Here are some acid reflux exercises that can help you in just a few minutes.
1. Walk
Walking is a good and easy activity to do to relieve acid reflux. Walking at a steady pace will help relieve immediate discomfort and relax the abdomen. Gentle physical activity like walking can stimulate the digestive process, promoting the efficient breakdown of food and reducing acid reflux. Additionally, excess weight can cause pressure on the stomach, which can push acid upwards. Walking regularly can also help you lose weight in the long term.
2. Light jogging
Not only walking but also light jogging can also help with acid reflux. Light jogging can be a beneficial exercise for managing acid reflux symptoms, but it’s important to listen to your body and adjust your routine if necessary. Pay attention to certain points when jogging. Don’t jog on an empty stomach or right after eating. You should wait at least two hours after eating before jogging. Drink plenty of water before, during and after your run. Wear loose clothing, as tight clothing can put pressure on your stomach and make your symptoms worse. Stand for at least 30 minutes after jogging to allow your stomach to empty. If you experience heartburn or other symptoms during or after jogging, stop and rest.
3. Yoga poses
Certain yoga poses can relieve acid reflux. These are Vajrasana or the Thunderbolt pose, Ustrasana or the camel pose, Pawanmuktasana or the wind releasing pose. Yoga poses like Child’s Pose and Savasana can also help reduce stress and anxiety, which are a cause of acid reflux. Yoga offers great exercises for acid reflux because they help us build strong core muscles. This can help support the digestive system and reduce pressure on the stomach in the long term. They also help us maintain good posture which can help improve digestion and reduce acid reflux symptoms.
4. Breathing exercises
There are many breathing exercises like pranayama; anulom vilom, bhastrika pranayam and kapal bhati which can help with acid reflux. These help strengthen the diaphragm. The diaphragm is a dome-shaped muscle that plays a crucial role in breathing and digestion. Deep diaphragmatic breathing strengthens the diaphragm, helping it function more efficiently. A stronger diaphragm can improve the lower esophageal sphincter (LES), the muscle that prevents acid reflux. In addition to this, breathing exercises also lead to less stress.
5. Swimming
Swimming is a great exercise for acid reflux. Swimming helps improve posture, which can help reduce pressure on the stomach and improve digestion. The gentle motion of swimming can help stimulate your digestive system, which can help reduce the amount of acid in your stomach and prevent it from backing up into your esophagus. Of course, swimming also helps you lose weight.
6. Cycling on a standing bike
Riding a stationary bike at the gym can also help. However, be careful not to do this right after your meal. Stick to moderate-intensity cycling to avoid putting extra strain on your stomach. Make sure the seat is high enough so you don’t lean too far forward.

What to remember when doing acid reflux exercises?
Although acid reflux exercises can help you get relief, there are some things to keep in mind. It is important to leave a little time between your meals as well as your physical activity. In addition to this, it is important not to force yourself, as doing more than your body allows can make your symptoms worse. Exercises that tighten the abdomen will make acid reflux worse, for example: running, stomach crunches, abdominal presses, and weight lifting. So make sure to avoid them. In addition to this, sleeping on the left side: due to the angle between the stomach and the food duct, can also help relieve the discomfort of acid reflux.
How long do acid reflux exercises work?
It depends on what type of acid reflux exercises you are trying to do. Some yoga poses will help within a few minutes, and walking or light jogging will also help marginally within a few minutes, says Dr. Arora. Breathing exercises for acid reflux can also provide immediate relief. Deep, diaphragmatic breathing can help calm the body and reduce stomach acid production. However, doing these exercises consistently to lose weight will take time but will be most beneficial in treating acid reflux. However, you may start to notice improvements after a few weeks of regular exercise.
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