Staying active is essential for good health, but if you struggle with acid reflux, you may have noticed that some workouts trigger uncomfortable symptoms like heartburn, chest discomfort, or regurgitation. Does this mean you have to give up exercise? Not at all! Understanding why exercise can sometimes worsen acid reflux and learning how to adjust your routine can help you stay fit without the burn.
Why Does Exercise Trigger Acid Reflux?
Acid reflux occurs when stomach acid flows back into the esophagus, causing a burning sensation in the chest. Exercise can contribute to this for several reasons:
Increased Pressure on the Abdomen High-intensity movements—like running, jumping, or lifting heavy weights—put pressure on the stomach, which can push acid up into the esophagus.
Forward-Bending Movements Exercises that involve bending at the waist, such as crunches, planks, and downward-facing yoga poses, can worsen reflux by compressing the stomach.
Weak or Relaxed Lower Esophageal Sphincter (LES) The LES is the muscle that keeps stomach contents from backing up into the esophagus. If it relaxes too much during exercise, reflux is more likely to occur.
Eating Too Close to a Workout Exercising on a full stomach increases the risk of reflux. A heavy meal right before a workout can slow digestion, making acid more likely to creep up.
Dehydration and Acid Build-Up If you’re not drinking enough water, stomach acid becomes more concentrated, and exercise can aggravate reflux symptoms.
How to Exercise Without Triggering Acid Reflux
You don’t have to give up movement to manage acid reflux! Here are some ways to stay active while keeping symptoms at bay:
Choose Low-Impact Workouts
Instead of high-impact exercises, opt for activities that are gentle on the stomach:
✔ Walking – A light walk after meals can improve digestion.
✔ Cycling – A relaxed ride keeps you active without causing jarring movements.
✔ Swimming – Low-impact and keeps your core in a neutral position.
✔ Strength Training – Stick to seated or standing exercises that don’t put pressure on your abdomen.
Avoid Exercising Right After Eating
✔ Wait at least 2-3 hours after a meal before working out.
✔ If you need a snack, choose something light, like a banana or oatmeal, 30 minutes before exercise.
Be Mindful of Your Body Position
✔ Skip crunches, planks, and deep forward bends.
✔ Keep your torso upright during workouts to reduce pressure on the stomach.
Stay Hydrated the Right Way
✔ Drink water throughout the day but avoid gulping down large amounts right before a workout.
✔ Avoid carbonated drinks, caffeine, and acidic juices, which can trigger reflux.
Wear Comfortable Clothing
✔ Tight waistbands or compression gear can increase abdominal pressure, making reflux worse. Wear looser, breathable clothing.
Final Thoughts
Exercise is an important part of a healthy lifestyle, and with a few adjustments, you can stay active without triggering acid reflux. Pay attention to how your body responds to different workouts and choose movements that keep you feeling your best. If reflux symptoms persist, consult your doctor to explore other solutions.
Do you have an acid reflux-friendly workout routine? Share your experiences in the comments!
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