16 Safe Exercises For Hiatal Hernia To Follow

best exercises for hiatal hernia

When you experience the heartburn, epigastric pain, chest pain, belching and trouble swallowing, it means that you are suffering from a hiatal hernia. A hiatal hernia happens when the upper portion of your stomach pushes up into the chest region through your diaphragm.

People who are at the age of over 50 years old may suffer from this condition. The elderly who are 60 years old are the most vulnerable, according to the Esophageal Cancer Awareness Association.

Researchers and doctors have not found out the exact causes of a hiatal hernia. However, it is said that injury and damage may result in hiatal hernias by weakening muscle tissue. Another possible culprit of hiatal hernias is that the muscles around the stomach receive too much pressure especially when you get a cough, vomit, or strain during bowel movements.

Large hiatal hernias should be treated with the medical medication or even surgery. However, it is difficult to notice the symptoms of smaller hiatal hernias.

In this article, as an author of VKool.com, I would like to introduce to you amazing exercises for hiatal hernia that help keep this condition at bay and prevent it from reoccurring.

Continue reading to know more.

Top 16 Safe Exercises For Hiatal Hernia That You Should Follow

1. Drink Warm Water And Follow Exercise

This is the very first thing you need to know when it comes to exercises for hiatal hernia is that you should drink warm water besides doing exercises.

This exercise requires drinking warm water to boosting the improvement and result. If you are experiencing from a hiatal hernia, you should drink warm water in the morning and then follow this exercise.


  • In the morning, drink 1 glass of warm water on your empty stomach to help relax the muscle around your stomach, and diaphragm.
  • Stand up straight and then let your arms lift. Bend your elbows until your hands can touch your chest. It may help open the hiatus and stretch the diaphragm.
  • Lift your toes as high as possible and then let the heels drop down quickly. This move helps pull down the weight of the warm water in your stomach. Do it several times.
  • Lift your arms up and stand up straight. Breathe in and out deeply to close the hole and tighten the diaphragm.

Read more:  10 Shocking & Interesting Facts About Exercise You Don’t Know

2. Try Mini Crunches

Also, you should try mini crunches as one of the amazing safe exercises for hiatal hernia. It helps reduce the symptoms of a hiatal hernia by strengthening the walls built around the abdominal muscles. It is recommended trying regular crunches. However, mini-crunches still help.


  • Lie on the flat ground. Move your head lower than your feet and then bend your knees.
  • Bend your torso, forming a 30-degree angle. Keep the abdominal muscles tightened. Hold this posture for a few seconds and then lower your back to the started position.
  • Repeat it three times (each time has 15 reps)

3. Massage Your Abdominal Muscles

exercises for hiatal hernia - massage your abdominal muscles

You can relax abdominal muscles and reduce a hiatal hernia by massaging your abdominal muscles. It is one of the amazing exercises for hiatal hernia you should know in this article. After doing this treatment, you can feel the discomfort disappear quickly.


  • Lie and relax on the bed.
  • Place your fingers at the rib cage position below the breastbones.
  • Massage downward and toward gently on your belly
  • Repeat this treatment for about 5 minutes

If you want to have a satisfactory result, you should do this massage twice a day, in the morning and in the evening.

Read more: 7 Facial Muscle Exercises For Men And Women

4. Yoga

Yoga is well-known as a magical exercise for the good health. Therefore, if you are looking for the exercises for hiatal hernia, yoga should be considered. Yoga is effective in reducing the pain and alleviating the discomfort caused by a hiatal hernia.


  • Stand up with the arms relaxing along your sides and feet wide apart.
  • Lift your arm above your head.
  • Bend your torso to 45 degrees until your chest can touch your thighs. Make sure that your arms straight and the palms lie on the ground.
  • Slowly bend your knees.
  • Put the pressure toward the ground and keep your eyes look forward. Hold it for a few seconds while breathing in and out deeply.
  • Stretch your shoulder to the back and move the tailbone lower and toward the ground. Hold it for about 30 seconds while focusing on your deep breathing
  • Back to the relaxing position
  • Repeat this exercise a few times

Yoga reduces the symptoms of a hiatal hernia by putting the pressure on your abdomen. However, it is important for you to follow your body. When you feel tired or difficult, you should relax for a few seconds before starting again. It is recommended increasing the time and frequency of this yoga exercise routine gradually.

Read more: Neck Strengthening Exercises At Home With And Without Weights

5. Pool Exercise

It is the good news for someone who is interested in swimming. Pool exercise is included in a list of the safe exercises for hiatal hernia you should know. This exercise can help increase your resistance and your balance, reducing the symptoms of a hiatal hernia. Furthermore, it strengthens the abdominal muscles.


  • Walk in a swimming pool for a few minutes.
  • Do each extension, flexion, hip abduction & adduction 30 times.
  • Perform 30 times half squats.

Read more: Exercises To Increase Height During Puberty And After 20

6. Exercise While Doing Chores

If you do not have time to do complicated exercises for hiatal hernia, exercise while doing chores is recommended. Do you know that a 30-minute physical activity can give you numerous health advantages? You do not need to go the gym or spend hours on exercise. Treating and preventing a hiatal hernia is easier than you thought.

Here are some suggestions for busy patients with a hiatal hernia.

  • Go up and down by the stairs instead of the elevator.
  • Do household chores such as vacuuming and dusting.
  • Take your dog to the park daily

7. Hip Extension Stretches

Hip extension stretches are also one of the recommended exercises for hiatal hernia I would like to introduce to you in this article. This exercise can help strengthen the muscles and increase your resistance.


  • Lie down on your back
  • Move one leg upward and then hold this possible for 3 seconds
  • Repeat it with the opposite leg
  • Do this exercise 10 times

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