That Stuck-in-Your-Throat Feeling: What Is Globus Sensation?

Photo by El S on Unsplash

Have you ever felt like there’s a lump in your throat that just won’t go away—yet when you swallow, there’s nothing really there? That strange and frustrating sensation has a name: Globus Sensation. And if you suffer from acid reflux or laryngopharyngeal reflux (LPR), you might be all too familiar with it.

Let’s explore what globus sensation is, why it happens, and how you can find relief.

What Does Globus Sensation Feel Like?

Globus sensation is the persistent feeling that something is stuck in your throat. It’s not painful, but it can be incredibly uncomfortable and even a little unsettling.

People often describe it as:

• “There’s a lump in my throat that won’t go away.”

• “It feels tight in my neck.”

• “I keep swallowing, but the feeling doesn’t change.”

Despite the intensity of the sensation, medical exams often show that nothing is physically stuck—no food, no tumor, no foreign object. That’s what makes it so puzzling.

“I thought I had a lump in my throat for weeks—it was terrifying. But once I got my reflux under control, the feeling started to fade.” – Sarah, 56

The Link Between Acid Reflux and Globus Sensation

Globus is especially common in people with acid reflux, particularly a type called laryngopharyngeal reflux (LPR)—often referred to as “silent reflux.” This is when stomach acid travels past the esophagus and into the throat, irritating sensitive tissues along the way.

When that happens:

• The throat muscles may tense up as a protective response.

• Inflammation from acid exposure can cause swelling or tightness.

• The upper esophageal sphincter (a muscle at the top of your esophagus) may spasm or not relax properly.

The result? A stuck or tight feeling in the throat—even though there’s nothing there.

Other Possible Triggers

While acid reflux is a common culprit, globus sensation can also be influenced by:

• Post-nasal drip from allergies or sinus issues

• Muscle tension from stress or anxiety

• Throat dryness or irritation

• Poor hydration

These triggers can overlap with reflux, making it hard to pinpoint just one cause.

How to Relieve Globus Sensation

The good news? Most cases of globus sensation are benign and can be managed with some practical steps. Here’s how:

1. Tackle the Reflux

• Eat smaller meals and avoid late-night eating

• Limit trigger foods: spicy, acidic, fried, or caffeinated

• Elevate the head of your bed if symptoms are worse at night

• Consider medications like proton pump inhibitors (PPIs) under medical advice

2. Stay Hydrated

• Sip water regularly to soothe the throat

• Warm herbal teas (non-caffeinated) can help too

3. Practice Gentle Throat Relaxation

Try This Soothing Breathing Exercise: Sit upright. Breathe in slowly through your nose for 4 counts, hold for 4, and exhale through your mouth for 6. Repeat for 2–3 minutes. This helps relax your throat muscles and calm your nervous system.

You can also try gentle neck and jaw stretches, humming, or yawning exercises to release tension in the throat area.

4. Manage Stress

Globus can be worsened by anxiety. Mindfulness practices, relaxation techniques, or therapy can help reduce throat muscle tension and improve your overall well-being.

A Reflux-Friendly Snack Tip

Since what you eat can impact how you feel, here’s a gentle snack idea:

Try this:A small bowl of oatmeal with banana slices or a few whole-grain crackers with hummus—gentle on your throat and stomach.

When to See a Doctor

While globus sensation is usually harmless, you should consult a healthcare provider if:

• The sensation lasts more than a few weeks

• You’re having trouble swallowing food or liquids

• You notice weight loss or pain

• You’re experiencing hoarseness, persistent cough, or voice changes

A medical professional can rule out more serious conditions and help guide your treatment plan.

Track Your Symptoms

Sometimes, globus sensation is part of a bigger picture. Keeping a simple symptom journal can help you notice patterns between what you eat, how you feel, and when the sensation shows up.

Track things like: Foods you ate Stress levels Sleep position Severity of symptoms Over time, you’ll uncover personal triggers—and better ways to manage them.

Final Thoughts

Globus sensation can be alarming, but it’s a common and manageable symptom, especially if you have acid reflux. With the right approach—relieving reflux, reducing tension, and staying hydrated—you can soothe your throat and feel like yourself again.