Certain acid reflux exercises, such as walking, swimming, and breathing exercises, can help you get relief quickly. Here’s how to do it the right way.
Heartburn, nausea, vomiting, or even difficulty swallowing after a large meal are all symptoms of acid reflux. They can often spoil the dining experience. But if you pop a pill every time it happens, think again! You can also try some acid reflux exercises that may help. Some of them like walking, breathing exercises and some yoga postures can also bring you instant relief. Daily exercise can help you lose weight and reduce stress in the long run, which can help prevent acid reflux.
What is acid reflux?
Acid reflux is also known as gastroesophageal reflux (GERD). This happens when stomach acid flows back into the esophagus, which is the tube that connects your mouth to your stomach. This can lead to a burning sensation in the chest known as heartburn. You may also experience burping, upper abdominal pain, nausea or even vomiting, explains internal medicine specialist Dr. Hemalatha Arora. This may 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. It can be managed with lifestyle changes as well as proton pump inhibitors (PPIs), according to research published by StatPearls. In addition to this, exercises to combat acid reflux may also prove beneficial.
Why does acid reflux happen?
It occurs when the sphincter between the food pipe and the stomach, designed to prevent acid from backing up into the food pipe, is overwhelmed by excessive pressure. This can happen if the sphincter is weak or if the abdomen is too large. It creates too much pressure. It can also happen if the stomach is too full and stretches the sphincter. Acid reflux can also result from an esophageal hiatal hernia, where the entire sphincter slips into the thoracic region.
There are also some lifestyle changes that can cause acid reflux. Eating very large amounts of food, as well as lying down immediately after eating, can also cause the same, according to a study published in the journal Nutrients. It says to be careful when eating high-calorie, bulky and fatty foods. Also, taking too many anti-inflammatory drugs can lead to this condition. It is also common during pregnancy. Other causes include obesity, anxiety, and irritable bowel syndrome. Excessive alcohol consumption, spicy food, junk food, and excessive caffeine consumption can also lead to this condition. While acid reflux can be uncomfortable, some acid reflux exercises can give you instant relief.
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Acid Reflux Exercise: How Does It Help?
For short-term relief, some light exercise can help reposition the stomach and abdominal contents, reducing pressure on the sphincter, which then helps keep it closed. These reflux exercises can also help in the long run. Here are some ways:
1. Promotes weight loss
Exercise reduces abdominal fat, which significantly relieves the weight on the sphincter, especially when lying down. Carrying extra weight can put pressure on your stomach, making acid reflux worse. Exercise can help you lose weight, which can reduce pressure on your abdomen and improve your symptoms. A study published in the journal Obesity found that after significant weight loss for 6 months, 81 percent of participants reported a reduction in GERD symptoms, and 65 percent said 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 Hepatology claims that light to moderate exercise can help with inflammatory bowel disease, which can also cause acid reflux. Therefore, exercise for acid reflux can be a good start to treating this condition.
3. Reduces stress
Yes, stress can also cause acid reflux. A study published in the journal Plos One states that people who are exposed to higher levels of stress are more likely to have GERD symptoms. It also states that symptoms of heartburn, belching, chest pain, coughing and belching were common in people exposed to moderate to high levels of stress. In addition, people with higher stress levels were more likely to use antacids, the study said. Therefore, doing acid reflux exercises can also help reduce stress and prevent the disease itself in the first place.
6 exercises for acid reflux
Here are some acid reflux exercises that can help you in just a few minutes.
1. Walking
Walking is a good and easy activity to relieve acid reflux. Walking at a steady pace will help relieve immediate discomfort and relax the stomach. Gentle physical activity, such as walking, can stimulate the digestive process, helping to break down food more efficiently and reducing acid reflux. Also, being overweight can put pressure on your stomach, which can push acid up. Walking regularly can also help you lose weight in the long run.
2. Easy jogging
Not only walking, but light jogging can also help with acid reflux. Light jogging can be a helpful exercise for managing acid reflux symptoms, but it’s important to listen to your body and adjust your routine if necessary. While running, pay attention to some points. Do not run on an empty stomach or immediately after eating. Before jogging, you should wait at least two hours after eating. Drink plenty of water before, during and after your run. Wear loose clothing, as tight clothing can put pressure on your abdomen and worsen symptoms. Stay upright for at least 30 minutes after your run to allow your stomach to empty. If you experience heartburn or other symptoms during or after your run, stop and rest.
3. Yoga postures
Certain yoga postures can relieve acid reflux. These are Vajrasana or Thunder Pose, Ustrasana or Camel Pose, Pavanmuktasana or Wind Release Pose. Yoga poses such as child’s pose and savasana can also help reduce stress and anxiety, which are the causes of acid reflux. Yoga has some great acid reflux exercises as they help us build strong core muscles. This can help support the digestive system and reduce pressure on the stomach in the long run. 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 such as pranayama; anulom vilom, bhastrika pranayam and kapal bhati which can help with acid reflux. They 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 work more efficiently. A stronger diaphragm can improve the lower esophageal sphincter (LES), the muscle that prevents acid reflux. In addition, breathing exercises reduce 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. Gentle swimming can 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. Riding a bicycle while standing
Riding a stationary bike at the gym can also help you. However, make sure you don’t do it right after a meal. Stick to moderate intensity cycling so you don’t put too much pressure on your stomach. Make sure the seat is high enough so you don’t lean too far forward.
What to remember when doing exercises for acid reflux?
While acid reflux exercises can help you get relief, there are some things to keep in mind. It is important to take some time between eating and exercising. Also, it’s important not to push yourself, as more than your body can handle can make symptoms worse. Abdominal tightening exercises will worsen acid reflux, such as running, crunches, crunches, and lifting weights. So avoid them. Also, sleeping on your left side, because of the angle between your stomach and food pipe, can also help relieve acid reflux discomfort.
How fast does exercise work for acid reflux?
It depends on what acid reflux exercises you are going to do. Some yoga poses will help for a few minutes, and walking or jogging will also help for 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 the production of stomach acid. However, following these weight loss exercises consistently will take time, but will provide the most benefit in treating acid reflux. However, you may begin to notice improvements within a few weeks of consistent exercise.
