Hiatal hernia is a common condition in which the upper part of the stomach pushes into the chest cavity through the opening in the diaphragm. Usually a simple hernia does not cause any problems, and the doctor detects it when conducting other examinations, but in the case of a large hernia, reflux of the esophagus occurs, which is the return of stomach contents to the esophagus again, which results in a feeling of burning in the chest area “acidity”.

Treatment methods for this condition include: lifestyle changes, appropriate diet, taking antacid medications, proton pump inhibitors, and histamine blockers. The doctor may also prescribe some exercises that contribute to the treatment of chronic hernias, and in this article we will show you some examples of these exercises. .

Is it possible to exercise while you are sick with a hernia?

Exercising and stretching is important for all people, as it protects them from chronic diseases such as high pressure, diabetes and other diseases, but there are some exercises that are prohibited for hernia patients, of course.

If you have a hiatal hernia and do not suffer from any symptoms, you do not need to worry about changing your exercise routine, but if you suffer from GERD, high-intensity exercises may exacerbate the symptoms. In general, you can try exercises of different intensities until you are sure of the type of exercises that cause you discomfort, for example, try running for 30 minutes, and if you notice that your GERD is getting worse, you can replace it with other types of exercises such as running for two minutes, then walking for two minutes as well, and so on for a period of time. half an hour.

Some exercises that are considered safe for hiatal hernia patients include:

• Walking.
• Slow jogging.
• swimming.
• Cycling.
• Yoga (but without the flip-flops).

Exercises for the treatment of a hiatal hernia

1- Chair pose squatting

This exercise is a type of yoga exercise, and here are its steps:

• Stand on your feet straight, back straight.
• Raise your hands straight above your head.
• Bend your knees as much as possible until your thighs are parallel to the floor (as if you were sitting in a chair).
• Hold this position for several seconds, then slowly return to the starting position.
• Do this exercise for about three or four sets, each set of 10 reps.

2- Cat-Cow Stretch

It is one of the useful exercises to improve breathing with movement, as it positively affects the spine, and includes the following:

• Start by placing your hands and knees on the floor, with your hands directly under your shoulder blades, your knees under your buttocks, and your spine in a normal position.
• Take a deep breath and bend your back up, head down (just like a cat).
• You will feel a comfortable stretch in your back, stay in this position between three to five seconds, then exhale and lower your stomach towards the ground, raise your head high, and hold yourself for a few seconds as well.
• Repeat the exercise several times.

3- Child’s Pose

This exercise is considered one of the beneficial stretching exercises for the whole body, and it enhances flexibility and breathing. Apply the following:

• The starting position is like the back of a cat and a cow.
• Back as far toward the heels as you can, and your arms flat on the floor.
• Rest your chest on your thighs and rest your forehead on the floor.
• Hold this position for 30 to 60 seconds, focusing on deep breathing.
• You should feel a stretch in the muscles of your back, thighs, arms and shoulders.

4- Diaphragmatic breathing exercise

This exercise is considered one of the best exercises for the treatment of hiatal hernia and GERD, as it strengthens the diaphragm. Follow these steps:

• Lie down or sit in a comfortable position.
• Place one hand on your stomach, and the other hand on the upper chest.
• Take a deep breath in through your nose, until you feel your stomach pressing against your hands.
• Hold your breath for a few seconds, then exhale until you feel your stomach relax.
• Repeat this exercise several times daily.

5- Bridge Exercise

This exercise works to strengthen the abdominal muscles, and it is a common exercise to be practiced in gyms and at home, and here are its steps:

• Lie on your back with your knees bent, and your feet flat on the floor.
• Lift your lower back with your buttocks up, keeping your shoulders touching the floor.
• Hold this position for as long as you can, before returning to the starting position.

Exercises to avoid if you have a hiatal hernia

People suffering from hiatal hernia should avoid some exercises that may exacerbate symptoms, and the most prominent of these exercises include:

• Exercises that strain the abdominal muscles.
• Heavy lifting exercises, as they put pressure on the abdominal muscles and the diaphragm, and exacerbate the hernia.

NB: The safe amount of weight for weight lifting exercises varies from person to person depending on his condition, so it is necessary to consult a doctor first.

Tips for benefiting from previous exercises

Here are some tips that you should follow to get the most out of the exercises for hiatal hernia that we mentioned to you in the previous paragraphs:

• Start slowly, then increase the exercises over time. A physiotherapist can be consulted to develop an integrated exercise plan.
• Avoid exercises that aggravate symptoms of a hiatal hernia.
• Try low-impact exercises on the diaphragm, such as walking, swimming, and cycling.
• If you are overweight, try to lose it.
• Combine these exercises with other therapies your doctor has prescribed.

In the end, to get rid of the symptoms of hiatal hernia, follow the doctor’s instructions carefully, and change your lifestyle such as quitting smoking, losing weight, and adhering to the foods allowed for hiatal hernia patients, while doing the mentioned exercises and taking medications.