Attention! Wrong exercises can make acid reflux worse; Know simple ways to relieve heartburn

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If you exercise and feel heartburn and acid reflux, you’re doing something wrong. According to health experts, heartburn from exercise is a serious problem and should be addressed immediately, otherwise it can cause many other underlying ailments. Read on to learn what types of exercise should be avoided and tips for relieving heartburn.

Updated May 27, 2023 | 12:39 IST

Ttube suffering from acid reflux frequently need to make some lifestyle changes to relieve symptoms

New Delhi: Acid reflux is one of the worst gastric conditions that not only makes you uncomfortable but also causes many other underlying health problems. Acid reflux refers to the back flow of stomach acid into the esophagus, when the taste of an acidic liquid can be tasted in the back of the mouth. This sucking irritates the lining of the esophagus and causes heartburn.

Doctors say those with acid reflux often need to make a few lifestyle changes to ease symptoms, including exercising or changing their workout routine.

How does exercise help reduce acid reflux?

Health experts say those suffering from chronic gastric problems need to be very careful about the type of exercise they do as it can treat or make it worse. It all depends on the type of workouts you indulge in and how you take care of your body before and after.
According to doctors, a healthy weight is a good way to relieve acid reflux symptoms. According to a study published in HHS Public Access 1 weight loss and an acid reflux diet are two main ways to help overcome this problem.

How does exercise make acid reflux worse?

If your workout includes stomach crunches, ab presses, or high-impact exercises, it could be making your acid reflux worse. It happens because anything that puts pressure on your abdomen can relax the lower sphincter muscle, allowing stomach acid to flow back into the esophagus 2 .

Restrictive body positions, such as bending over, can also put pressure on the stomach and chest, which can trigger symptoms. Some high-intensity exercises that cause heartburn include:

  • Race
  • Sprint
  • Weightlifting
  • Gymnastics
  • Cycling

Also, according to doctors, you need to be extremely careful with your diet as consuming certain foods before starting exercise can aggravate the problems. Some of these include:

  • Tomatoes
  • Citrus fruits
  • Chocolate
  • Coffee
  • Alcohol
  • Sodas

How to help with heartburn?

The following tips may help relieve heartburn during exercise:

Exercise two hours after eating

Give yourself enough time for the food to settle and begin the digestion process before you start exercising

Avoid the normal food reflux triggers

All foods that trigger acid reflux should be avoided at all costs. Make a list of those and don’t consume them

Eat healthy

Eat healthy, home-cooked, balanced meals to feel great post-workout.

Keep yourself hydrated

It is very important to drink plenty of water while exercising as it will help digestion

Rethink your workout

Many times, you will notice that a certain type of exercise can trigger heartburn and so try experimenting to see if certain workouts should be cut out of your routine. Headstands and Downward Dog in yoga, which reverse the natural gravity of digestion, can also trigger heartburn, so try modifying the poses

Use baking soda

Doctors recommend taking baking soda with water to help neutralize and wash away stomach acids.

Disclaimer: Hints and tips mentioned in the article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.

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