16 Safe Exercises For Hiatal Hernia To Follow

8. Cow Pose

exercises for hiatal hernia - cow pose

As one of the safe exercises for hiatal hernia, the cow pose relaxes your neck and torso. It also reduces the pressure on your spine and belly.


  • Keep your hands and your knees on the ground. Make sure your wrists and your elbows in line.
  • Keep your head in the neutral position and your eyes look toward.
  • Move your chest toward the ceiling and your belly forwards the ground.
  • Lift your head.
  • Breathe in and out deeply while performing this exercise.
  • Repeat it 10 to 20 times to get the best result.

9. Chair Pose

I guess you may hear many people talk about the benefits and advantages of chair pose. In this article about safe exercises for hiatal hernia, I would like to introduce the cow pose. The cow pose can control the symptoms of hiatal hernia.


  • Stand up with the arms relaxing along with your both sides.
  • Lift the arm above the head.
  • Two palms face each other.
  • Slowly bend your knees and exhale deeply
  • Keep your shoulder to the back and the tailbone lower.
  • Inhale and hold this position for about 30 seconds.
  • Back to the normal standing up.

You should repeat this treatment several times a day to get the satisfactory result.

Read more: 12 Best Exercises To Strengthen Knees: Simple And Effective

10. Slide Bend

Slide bend may help stretch your muscles and give you the comfort. It is one of the safe exercises for hiatal hernia you should not miss.


  • Stand up with your back straight and your feet slightly wide apart.
  • Let your right arm relax along your side
  • Move your left arm above your head and then bend it toward to the right side
  • Hold this position for a few seconds before relaxing.
  • Repeat this exercise with the opposite arm

This exercise can be performed with weights.

11. Strengthening The Diaphragm

This exercise can reduce the symptoms of hiatal hernia by strengthening the diaphragm. By doing this exercise on a regular basis, you can decrease the risk of hiatal hernia efficiently.


  • Lie on your back and place each pillow under your head and under your knees.
  • Place one hand on your upper chest and another below the rig cage
  • Breathe slowly
  • Move the hand on the rib cage while holding the hand on your chest in that position.
  • Tighten the muscles around your stomach
  • Inhale through your nose and exhale through your mouth

When you do this exercise, you should keep your hand on your chest stay still.

It is recommended repeating this exercise regularly to get the best result.

Read more: Pc Muscle Exercises To Prevent Premature Ejaculation

12. Pillow Squeezes

exercises for hiatal hernia - pillow squeezes

Pillow squeezes is one of the recommended exercises for hiatal hernia I would like to introduce to you in this article. It can strengthen the abdominal muscles and increase your resistance.


  • Lie on your back and move your feet higher than the head and bend your knees.
  • Place a pillow between your knees
  • Inhale and exhale deeply and slowly while squeezing the pillow by using your thigh muscles.
  • Keep the pelvis still and relax your thigh muscles.
  • Do this exercise daily to get a satisfactory result.

It is recommended beginning with 1 set ò 10 reps and then gradually increasing to 3 sets.

Read more: 15 Inner Thigh Exercises At Home For Men And Women

13. Walk

You may be surprised to know that walking is one of the simple and safe exercises for hiatal hernia. Walking is effective in strengthening the pelvic, lower and upper abdomen. If you are experiencing a hiatal hernia, you should walk 45 to 60 minutes daily. However, walking requires a quick pace if you want to get the best result.

It is a great idea for you to include walking into your daily routine. For example, you can park somewhere far away from the entrance, have lunch at a park or walk with your dog in the morning.

Read more: Top 22 Functional Fitness Exercises For Seniors

14. Strengthening Stomach Muscles

Strong stomach muscles indicate the less risk of a hiatal hernia. As one of the safe exercises for a hiatal hernia, this exercise can strengthen stomach muscles. This exercise does not require any equipment. Furthermore, it is simpler than you thought.

Here is the instruction:

  • Lie on your back and bend your knees to make your feet touch the floor.
  • Move the next buttocks and lower back off the ground and keep the shoulders and feet stay still on the floor.
  • Hold this position for a few seconds before returning to the original position.
  • Repeat this exercise 10 times daily

When you do this exercise, you may feel your stomach tight. This may be because of the contraction of the muscles around your stomach.

15. The Inclined Cycling Exercise

If you are suffering from a hiatal hernia, you should not ignore the inclined cycling exercise. Patients with a hiatal hernia should avoid heavy exercises and activities such as heavy lifting, pulling or pushing. This exercise is one of the safe exercises for hiatal hernia I would like to mention.

Here are Instructions on how to perform the inclined cycling exercise:

  • Lie on your back and then keep your feet higher than the head
  • Place your hands along your sides.
  • Move your knees over your body.
  • Practice a cycling motion with your legs

You should follow your body and feeling. If your abdomen has a burning sensation, you should stop doing the inclined cycling exercise immediately.

16. The Inclined Leg Lifts

The weak abdominal wall may cause a protrusion of your intestines, leading to a hiatal hernia. The inclined leg lifts are one of the safe exercises for a hiatal hernia because it strengthens your stomach muscles and boosts your fitness.


  • Lie on your back and keep your head lower than your feet.
  • Slowly move your legs for 30 to 45 degrees.
  • Hold it for about a few seconds and then relax

If you are beginners, you should start with 1 set of 5 reps and then gradually increase to 2 sets.

After reading the article about safe exercises for hiatal hernia, do you have any questions to ask? If yes, please raise your voice by leaving your questions in the comment section. I will answer as soon as possible. I hope that this article may make you feel satisfied and useful. I am glad to hear all the experience you know about safe exercises for hiatal hernia. Thank you for reading.

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