Exercising Safely with a Hiatal Hernia: What to Know

Best Exercises for Hiatal Hernia Support

When you have a hiatal hernia, you need to do exercises that keep your body moving without pushing your stomach further out of place.

The exercises that are safe for this condition are:

a. Hypopressives

These are breathing and posture exercises that help lower pressure inside your abdomen. You create a "vacuum" by opening your ribs on a breath hold, which lifts your pelvic floor and internal organs and tones your core muscles.

b. Gentle Yoga

Moves like Cat-Cow are great for loosening up your spine and improving breathing. If your body allows, seated twists can help with digestion.

However, you should avoid poses that turn you upside-down or stretch your abdomen too far. Anything that causes discomfort should be avoided.

c. Walking and Upright Activity

Walking is one of the best things you can do with a hiatal hernia. It helps food move through your system and reduces the chance of reflux.

Also, do not lie down right after taking a meal. Staying upright also uses gravity to keep stomach acid down.

Exercises to Avoid

Some exercises are not safe for your health when you have a hiatal hernia. They build too much pressure in your core or stretch the wrong muscles. You should avoid these exercises:

1. Crunches and sit-ups squeeze your stomach and can make your hernia worse.
2. Planks as they put too much strain on your diaphragm.
3. Whether it is weights at the gym or boxes at home, lifting heavy things increases belly pressure quickly.
4. High-impact movements, such as jumping, sprinting, and contact sports can shake things up inside your body in ways that may worsen the symptoms of hiatal hernia.
5. Exercises done flat on your back after eating can push stomach acid back up into your throat.

You should always ask your doctor or a physical therapist before trying something new.

Lifestyle Tips that Support Exercise

When you are trying to manage a hiatal hernia, some daily habits, especially around meals and movement, can make a big difference:

Eat Light Before Exercise

Big meals stretch your stomach and make symptoms worse. Eat lighter meals, so it does not push the stomach upwards. Also, eat vegetables, whole grains, and lean proteins to avoid acid reflux.

Stay Upright

Good posture helps with reducing pressure on the abdomen and diaphragm. You should stand or sit tall while eating or walking. Slouching presses on your belly and can push things the wrong way.

Avoid Lying Down After Eating

Doing this makes it easier for stomach acid to flow upwards. To avoid this, take your dinner a couple of hours before going to sleep. This habit helps prevent acid reflux and gives your stomach time to settle.

Getting Started With Hypopressives

For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.

She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.