Hiatal hernias occur when a portion of your stomach pushes through the small opening in your diaphragm called the hiatus. The hiatus allows the esophagus to pass through the diaphragm to reach the stomach. Small hiatal hernias are typically undetected and do not cause problems. However, larger hiatal hernias can contribute to heartburn and chest pain. Regularly performing stretching or relaxation exercises can help reduce some of the symptoms of a hiatal hernia.
Yoga and Relaxation Exercises
High stress levels in your daily life can aggravate or worsen the symptoms of a hiatal hernia. Incorporating yoga or deep breathing and stretching exercises into your daily or weekly routine can help decrease overall stress levels, which can decrease heartburn or chest pain associated with the hernia. Include poses such as the cat pose, down pose, half spinal twist or simply laying flat on the ground in the corpse pose to allow your body and mind to relax.
Longitudinal Stretch
A longitudinal stretch works to help encourage the protruded portion of your stomach to slide back down, notes Dr. Ben Kim, a chiropractor and acupuncturist in Barrie, Ontario, Canada. Reach up with one hand and grasp a sturdy ledge or bar. Allow your torso to stretch for several seconds then repeat on the opposite arm. The stretch can also be performed by hanging from a bar or ledge with two hands and allowing your torso to hang loosely for several seconds. Furthermore, simply sitting up tall and extending your arms above your head can help relieve some discomfort.
Half-Spinal Twist
The half-spinal twist pose helps to promote digestion and relieve heart burn or acid reflux. Begin with your right leg extended out and your left leg crossing over your right with your leg bent and foot planted flat on the ground. Place your right elbow on your left knee and twist your torso slightly to the left. Hold the position for 15 to 30 seconds before repeated on the opposite side. Complete the half-spinal twist for two or three sets once or twice daily.
Other Symptom Relief Options
Eating smaller, more frequent meals throughout the day can help to relieve some discomfort associated with having a large hiatal hernia. Larger meals or meals that are spicy, fatty or contain acidic foods such as tomatoes or citrus foods can aggravate the hernia. Avoid lying down after eating and stop eating three hours prior to bedtime. Antacids can provide some relief from the hernia. However, in severe cases, surgery may be required. Consult with your doctor if you regularly have heartburn or chest pain after consuming a meal.
