What is the best exercise for acid reflux

Acid reflux is a type of disease in which you have to be very cautious while selecting the right type of exercise.

Acid reflux symptoms can worsen with the intensity of exercise

Does acid refluxgets worse after exercise ?

• The response to this question depends on the type of exercise you are doing
• Any exercise that places pressure on your abdomen makes the symptoms of acid reflux worse

For example-

These exercises exerts pressure on the stomach due to which lower esophageal sphincter relaxes and causes backflow of stomach's acid into the esophagus.

How can you prevent

acid reflux during exercise

1 Don't eat before exercise- 

• studies have shown that empty stomach does not lead to acid reflux
•  If you want to eat something, eat two hours before performing the exercise because if there is food in your stomach even mild exercise will put pressure and can accelerate the symptoms
• You can also suffer from nausea and regurgitation.

2 Water-

• while doing the exercise, keep water with you it keeps you hydrated, it counteracts the acid and cleans the esophagus

3 Avoid lying flat- 

• when you lie flat along the ground, ground thrust puts pressure on your abdomen
• It loosens up the lower sphincter and causes an outburst of acid
• so if you are doing any exercise in which you have to lie flat avoid it, instead of lying flat try inclined surface

4 Drinks- 

• avoid high fat or high calories drink before your workout, these drinks will contribute to the acid reflux.

5 Loose clothes - 

• wear loose clothes while doing physical exertion it will put less pressure on your abdomen.

Exercises for acid reflux

 Low intensity exercises such as walking, light jogging prevents acid reflux

• Yoga is a fantastic choice if you want to prevent acid reflux and want to get rid of obesity as obesity is one of the major cause of acid reflux.
• You can also try swimming, but prefer low intensity swimming.
• 
  

 Does walking help acid reflux

• When you walk regularly, you lose calories
•   Remember, you have to perform the low intensity walking
• Walking prevents weight gain, which is the primary cause of acid reflux
• Excess weight puts pressure on your abdomen and causes acid reflux
• Walking helps you to lose weight and therefore prevents acid reflux
• If you feel your symptoms getting worse change the timing of your walking and change your diet
• Walk with proper shoes and loose clothes to prevent harm to your feet and to prevent pressure on your abdomen

5 Yoga asana for acid reflux

• Certain poses of yoga asana can prevent acid reflux
• It focuses on relieving tension and anxiety and it prevents obesity.

Vajrasana

• Sit on your knees and sit straight
• Maintain your posture, keep in mind that your spine should be straight
• Keep your hands on your thighs
• Inhale and exhale at a normal pace
• Maintain this posture for 15 to 20 minutes

Benefits

• Practice this asana after eating food it will promote digestion and will prevent acid reflux
• It also strengthens your spine and thighs

• People those who are suffering from piles should avoid this asana

Marjariasana

• Sit on your all four
• While inhaling, look up and push your abdomen toward the ground while doing this hike your hips
• Hold this for 5 seconds
• Exhale and return to the normal position.

Benefits

• This asana boosts the blood circulation
• It stimulates abdomen and prevent acid reflux by producing a soothing effect on your abdomen
• It also promotes digestion.

• If you have undergone any neck injury or if you are pregnant, please be cautious while doing this asana

Virabhadrasana 2

• It is also called as warrior pose
• Stand straight and widen your foot
• Push your right knee forward and bend it
• Spread your arms and make it parallel to the ground
• With your other leg make a 45 degree angle
• Hold this position for 15 seconds and repeat on the other side

 Benefits

• It improves circulation
• It promotes digestion
• It is very effective in curing acid reflux

• Please be cautious while doing this asana it can cause diarrhea and neck pain

Pawanmuktasana

• Lie down in a supine position
• Inhale and bend your both knees
• Hold your knees with your hand
•  Maintain this position for 15 seconds
• Exhale and relax

Benefits

• It strengthens your back muscle
• It stimulates your abdomen and prevent acid reflux
• It improves digestion
• You can get rid of gas and other gastric problems if you practice this yoga asana regularly

• If you are suffering from hernia, piles or neck injury avoid this asana
• If you are pregnant, then also avoid it

Ushtara asana

• Sit on high knees position 
• Hold your foot with your hand from backwards 
• Push your head backwards and hold the position for 15 seconds 

 Benefits 

• This asana promotes digestion and prevents acid reflux 
• It increases blood in the abdomen region 
• This asana even strengthens your spine and your neck 

• You might feel dizzy after practicing this asana 
• People suffering from blood pressure issues should avoid this asana 

• To prevent acid reflux and heartburn, add some changes in your diet and stick to these exercises  
• It might help you to get free of the burning sensation and will promote a better livelihood  
• Stay fit and stay healthy 
• If you have any queries you can reach me through my contact details  

Thank you

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