A hiatal hernia is another type of hernia where a portion of the upper stomach pushes over the diaphragm and into the chest.
In older adults, this condition is common hence age is not only at risk for a hiatal hernia. It can also happen due to pressure on the diaphragm from the persistent lifting of heavy objects, coughing, and smoking.
Symptoms of hiatal hernia are not visible all the time. In a few cases, stomach acid leaks into the esophagus due to a hiatal hernia. This is known as gastroesophageal reflux or acid reflux.
A few exercises may aggravate the hiatal hernia symptoms if an individual has acid reflux due to a hiatal hernia.
Types of hiatal hernia:
- Sliding Hernia: This condition occurs when the top section of the stomach and the lower portion of the esophagus put pressure on the space over the diaphragm. This is the most general sort of hernia.
- Paraesophageal hernia: This condition occurs when the top portion of the stomach puts pressure on the space over the diaphragm. It is rare; however, it tends to be significant if the stomach folds upon itself. It can likewise trigger bleeding from the stomach or problems in breathing.
To manage a chronic health condition and maintain a healthy body weight is one way to reduce the symptoms of a hiatal hernia.
But few exercises can worsen the symptoms of hiatal hernia by applying pressure on the abdomen region or aggravating chest pain, acid reflux, and other symptoms.
Avoid a few exercises from the workout schedule and focus on those exercises which can help reduce the symptoms of hernia. Consult with your doctor for an exercise schedule before you start.
Is it safe to exercise with a hernia?
There are no restrictions on the exercise at all if you have a hiatal hernia. Exercise not only helps you lose weight but also helps in maintaining the overall health of your body and avoiding the development of certain symptoms.
If you are diagnosed with a hiatal hernia but don’t have any symptoms of a hernia, you don’t have to worry about changing the exercise routine.
In case, if an individual is experiencing symptoms like acid reflux because of a hernia, excessive workouts may aggravate the symptoms.
Try and observe the exercises of different intensities to understand which exercise you need to avoid. For example: Running for about 20-30 minutes and experiencing acid reflux, try instead a brisk walk for 30 minutes.
According to Dr. Valeria Simone MD (Southlake General Surgery, Texas) an experienced board-certified general surgeon, an individual can try the following exercises for a hiatal hernia:
- Running or walking
- Yoga without transpositions
- Swimming, and cycling
Natural ways to treat the symptoms of a hiatal hernia
In case, you are looking for “natural remedies” to treat a hiatal hernia, you can search on the internet that shares information about diet and exercises that you can follow to treat the symptoms and strengthen the abdominal region.
However, it is a part of a study that exercise can really help to treat the symptoms of a hernia or they give temporary relief. Prior to adopting anything, consult with your doctor about the diet plan and exercises.
How to strengthen your diaphragm through exercise?
To increase oxygen flow, try diaphragmatic breathing that includes deep breathing techniques to strengthen the diaphragm muscle. Following is the method:
- Lie down or sit in a relaxed position, place your one hand on the belly and the other hand on the chest.
- Take a deep breath until you feel your belly press against your hand.
- Hold your breath for 2 seconds then exhale and feel the stomach move away from the hand. Repeat these techniques several times every day.
Practice Yoga for hiatal hernia
To help with the symptoms of a hiatal hernia practice yoga with gentle exercise to cure the symptoms. Try deep breathing techniques such as Bellows Breath (Bhastrika Pranayama), Anuloma Vilom, Chair Pose (Utkatasana), etc to strengthen the diaphragm and abdominal muscle without any pressure on the abdomen. Practicing yoga will help increase body strength and flexibility.
Consult with a yoga instructor and talk about your symptoms and hernia to avoid any aggravation that can worsen your hernia symptoms.
Weight loss exercises
Maintaining a healthy body weight may help improve the symptoms of a hiatal hernia. Weight loss exercises and a healthy diet plan can help the body to burn fat and strengthen your body. As you lose weight you will notice the symptoms also decreased over time.
Changes in lifestyle to treat a hiatal hernia
If an individual has symptoms of a hiatal hernia or you were born with a large opening in the diaphragm, it may be hard to prevent a hiatal hernia. However, few changes in the daily routine can help minimize the symptoms, that includes:
- Avoid resting after eating and take a small walk to help digest the food.
- Quit smoking
- Avoid food that aggravates acid reflux such as caffeine, tomatoes, spicy meals, greasy and fatty meals
- Don’t wear tight clothes and belts that can trigger the acid reflux
- Raise your head for about 8-10 inches on the bed
Conclusion
Hernia symptoms can become irritating which is normal. In a study, it is assessed that around 60 percent of adults have hiatal hernia by age of 60.
If an individual is experiencing acid reflux due to a hiatal hernia, an intense workout can aggravate the symptoms. Avoid exercises intense workouts especially those exercises which aggravate the hernia symptoms.
Consult with your doctor before you start the exercises and follow a hernia diet plan.
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