A hiatal hernia is a painful condition that occurs when part of your stomach bulges up through an opening in your diaphragm, called the hiatus. Larger hiatal hernias can cause chest pain, belching, nausea and bloating, and may be due to weakened muscle tissue in the diaphragm. People who are older, overweight or smokers are usually at higher risk. Performing specific exercises may help you strengthen weak muscles and ease your symptoms.
Weight Loss Exercise
Being overweight is a risk factor for hiatal hernia and its symptoms, so performing exercises to lose weight is a wise choice. Start walking each day for 30 minutes, or try swimming, cycling or any other activity you find enjoyable that gets you moving. Consult with your doctor before you begin any exercise program to ensure there is no underlying condition preventing you from working out.
Short Bridge
Strengthening the muscles in and around your diaphragm will help with your hiatal hernia. Perform a bridge exercise 10 times a day as part of your strengthening program. Lie on your back and bend your knees with your feet flat on the floor. Lift your buttocks, hips and lower back up off the floor and hold them up for several seconds, then slowly lower yourself down and repeat.
Yoga Chair Pose
The chair pose is a common posture used in many different forms of yoga that helps to tone and strengthen your diaphragm. Stand with your feet together and raise your arms up over your head. Place your palms together over your head with your fingers pointing up. Slowly bend your legs and lean forward slightly so it appears as though you are sitting in a chair. Try to get your thighs as close to parallel as possible. Hold the pose for 30 seconds, or as long as you can.
Hernia Self-Adjustment Exercise
Healing Naturally By Bee suggests trying to adjust the hernia yourself to lessen symptoms and improve your chance at healing. Start by drinking a pint of warm water as soon as you wake up in the morning. Then, rise up onto the balls of your feet and drop down to your heels several times. The warmth of the water will relax your stomach and diaphragm and the weight may encourage the hernia to come back down. Consult your doctor before you try to adjust a hiatal hernia yourself.
