Can yoga help with acid reflux?

The practice of yoga has many benefits, from reducing stress to promoting better posture and bone health. These benefits include relieving acid reflux symptoms. 

Let’s look at how yoga can help relieve your acid reflux symptoms, what the best poses are, and other remedies for the condition.

How can yoga help acid reflux?

Yoga can help reduce stress and anxiety and build muscle tone in your core, which together can help prevent and relieve symptoms of acid reflux.

An older 2013 study states that some yoga forms, such as Kapalbhati and Agnisar kriya, can be especially helpful for people with gastroesophageal reflux disease (GERD) because they can build diaphragm and abdominal toning, which can lower the acid reflux between your stomach and esophagus. 

According to the same study, yoga can also relieve symptoms of acid reflux and GERD by promoting relaxation, which lowers your heart rate, blood pressure, and breathing.

Acid reflux symptoms

Some common symptoms of acid reflux include:

• heartburn, or a burning sensation in your chest
• cough 
• hiccups
• breath odor caused by stomach acid
• bloating 
• sore throat
• difficulty swallowing 
• chest pain 

Contact a doctor or other healthcare professional if you experience symptoms of acid reflux. They can discuss a combination of medical treatments and complementary therapies, like yoga, that can help manage your symptoms.

If acid reflux becomes chronic, meaning you have acid reflux more than twice a week, it develops into GERD. Without treatment, GERD can damage your esophagus and cause other medical complications.

Yoga poses for acid reflux

Certain yoga poses can help reduce acid reflux, such as:

• Half Lord of the Fishes Pose (Ardha Matsyendrasana)
• Cobra Pose (Bhujangasana)
• Pyramid Pose (Parsvottanasana)
• Revolved Triangle Pose (Parivrtta Trikonasana)
• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Reclining Easy Cross-Legged Pose (Supta Baddha Konasana)
• Triangle Pose (Trikonasana)
• Warrior I (Virabhadrasana)

Breathing techniques

Some breathing techniques (also known as pranayama) may also help with acid reflux:

• Breathing techniques aimed at strengthening abdominal muscles and aiding digestion (Agnisara kriya)
• Rapid breathing techniques aimed at strengthening your chest (Kapalabhati pranayama)
• Alternate-nostril breathing (Nadi Shodhan pranayama)

Other treatments for acid reflux

There are several medical treatment options for acid reflux and additional lifestyle habits that can help reduce symptoms.

Medications for acid reflux

Some over-the-counter (OTC) medications are available for acid reflux, including:

• sodium bicarbonate (Alka-Seltzer)
• calcium carbonate (Tums)
• magnesium trisilicate (Gaviscon)
• aluminum hydroxide (Maalox)

Omeprazole as Prilosec and lansoprazole as Prevacid may also be available OTC. However, different dosages are available via prescription only.

If a doctor or healthcare professional prescribes medication for acid reflux, it may include the following:

• bethanechol chloride (Urecholine)
• metoclopramide (Reglan, Gimoti)
• omeprazole (Prilosec)
• dexlansoprazole (Dexilant)
• lansoprazole (Prevacid)
• pantoprazole sodium (Protonix)
• rabeprazole (Aciphex sprinkle, Aciphex)
• esomeprazole (Nexium I.V.)

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Lifestyle strategies for acid reflux

Some lifestyle strategies you can try include:

• If you smoke, consider quitting.
• Try to avoid or limit alcohol and caffeine.
• Try to practice portion control.
• After eating, wait for at least an hour before lying down.
• Wear loose-fitting clothes.
• Chew gum after eating.
• Be mindful of your posture to avoid slouching and constricting your stomach.

Learn more about home remedies to relieve heartburn here.

When to contact a doctor

Talk with your doctor if you experience acid reflux frequently or more than twice a week. This may be a sign you’re developing GERD.

Also, contact your healthcare team if you experience worsening symptoms and severe pain.

Keep in mind that symptoms of acid reflux and GERD can be similar to those of a heart attack. Contact a doctor or healthcare professional if you experience:

• chest pressure or tightness 
• lightheadedness 
• shortness of breath
• irregular heartbeat 

Summary

Yoga can help relieve symptoms of acid reflux, heartburn, and GERD. 

Research says that some yoga poses can help relieve stress and anxiety, which often cause acid reflux, and strengthen your diaphragm and abdominals.

Yoga poses and breathing exercises can help with digestion and acid reflux symptoms. Yoga poses include Cobra Pose and Triangle Pose, while breathing exercises include Agnisar kriya and Kapalabhati pranayama.

If your acid reflux symptoms are affecting your quality of life or you experience severe pain, talk with a doctor or healthcare professional as soon as possible.

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