Managing Hiatus Hernia: Lifestyle Changes and Yoga Benefits

It’s estimated that 33% of people over 50 in the UK have a hiatus hernia. Many don’t even realize it! A hiatus hernia occurs when part of the stomach pushes up through the diaphragm into the chest cavity. This can lead to uncomfortable symptoms and digestive issues. The good news is that lifestyle changes, including yoga, can help manage and even prevent it.

Signs & Symptoms

While some people experience no symptoms, common ones include:

• Heartburn & Acid Reflux – A burning sensation in the chest, especially after eating.
• Regurgitation – Food or stomach acid coming back into the mouth.
• Bloating & Discomfort – Feeling full quickly or experiencing pressure in the upper abdomen.
• Swallowing Issues – Difficulty or discomfort when swallowing.

Common Causes

Hiatus hernias can develop due to:

• Weakening of the diaphragm – Often due to aging.
• Increased pressure in the abdomen – From heavy lifting, obesity, pregnancy, or chronic coughing.
• Genetics – A family history increases the risk.
• Poor posture & lifestyle habits – Slouching after meals or eating too quickly.

How Yoga Can Help

Yoga is a fantastic tool to ease symptoms and prevent worsening by:

• Strengthening the diaphragm with deep abdominal breathing, improving control over reflux.
• Encouraging better digestion through gentle twists and postures like Supine Twist and Cat-Cow.
• Reducing stress, a key trigger for acid reflux, with relaxation techniques and mindful breathing.
• Improving posture to prevent added pressure on the abdomen.

By incorporating mindful movement and breathwork, yoga can support digestion, ease discomfort, and promote overall gut health. If you suffer from a hiatus hernia, a regular yoga practice is a gentle, natural way to find relief.

Would you like to learn more? Join one of my classes and discover how yoga can support your well-being!

You can find out more about this on the NHS website –

https://www.nhs.uk/conditions/hiatus-hernia/

Also, there’s a fantastic video on YouTube