The Best Exercises for Digestion & Reflux Relief
Movement is wonderful for digestion, but certain exercises can actually trigger reflux symptoms if we’re not mindful. The key? Choosing the right moves that support your body rather than stress it!
Here are the best exercises for keeping your digestion flowing smoothly & keeping your reflux at bay:
1. Walking 👣
A gentle walk after meals can work wonders. It encourages digestion without putting pressure on the stomach.
Think of it as nature’s way of saying, “let’s keep things moving.”
2. Yoga (with modifications) 🧘
Not all yoga poses are reflux-friendly, but many are.
Focus on: upright, gentle stretches like Mountain Pose, Seated Forward Bend (lightly), and Cat-Cow.
Avoid: deep backbends or inversions right after meals. These can push stomach acid upward.
3. Low-Impact Cardio 🚴
Low impact cardio gets your blood flowing, stimulates digestion, and reduces stress. Some fantastic options without the jarring movement that can trigger reflux are:
Elliptical training
Cycling (on a stationary bike)
Light swimming
4. Core Strength (done mindfully) 💪
Not all ab moves are reflux-friendly, but building core strength does support digestion.
Here’s a list of reflux-friendly weight training exercises that minimize abdominal pressure while still targeting upper and lower body muscles:
Upper Body (Seated or Standing)
1. Seated Shoulder Press – Use dumbbells instead of a barbell to keep core engagement minimal.
2. Seated Lateral Raises – Targets shoulders with minimal strain on the core.
3. Seated Bicep Curls – Keep your back supported and avoid excessive leaning.
4. Seated Hammer Curls – A variation of bicep curls with a neutral grip.
5. Seated Tricep Extensions – Use dumbbells or a machine to minimize core activation.
6. Seated Chest Press (Machine) – Avoid lying flat on a bench; machines provide support.
7. Seated Row (Cable or Machine) – Focus on keeping a neutral spine to avoid compression.
8. Standing Lateral Raises – A light movement that won’t strain your abdomen.
9. Standing Front Raises – Engages shoulders without bending over.
10. Standing Reverse Flys – Use light dumbbells and avoid excessive forward bending.
Lower Body (Seated or Standing)
1. Seated Leg Press (Machine) – Reduces core strain while targeting quads, hamstrings, and glutes.
2. Seated Leg Extension – Isolates the quadriceps without abdominal pressure.
3. Seated Hamstring Curl – Strengthens hamstrings while seated.
4. Standing Calf Raises – Avoids core engagement while strengthening calves.
5. Bodyweight or Goblet Squats – Perform these standing with a neutral spine and light weight.
6. Standing Glute Kickbacks (Cable or Resistance Band) – Works glutes with minimal abdominal pressure.
7. Standing Side Leg Raises – Engages outer thighs and glutes without compression.
8. Seated Hip Abduction (Machine) – Strengthens outer thighs and hips while seated.
9. Seated Hip Adduction (Machine) – Works inner thighs without engaging the core.
10. Step-Ups (Low Step with Dumbbells) – Keep the step low to avoid excessive core strain.
Avoid: crunches, sit-ups, or any move that compresses the belly right after eating.
5. Breathing Exercises 🌬️
Deep diaphragmatic breathing not only relaxes the body but also strengthens the diaphragm, which plays a key role in preventing reflux.
How to Practice Diaphragmatic Breathing 🫁
1. Find a comfortable position – Sit upright or lie down with your knees bent. Place one hand on your chest and the other on your belly.
2. Inhale slowly through your nose – Focus on sending the breath deep into your belly. You should feel the hand on your belly rise, while the hand on your chest stays mostly still.
3. Exhale gently through pursed lips – Let your belly fall slowly as you release the air, keeping your chest relaxed.
4. Repeat for 5 minutes – Aim for slow, steady breaths, allowing your body to soften with each exhale.
Further Tips to Prevent Reflux During Exercise:
Time your meals: Wait ~ 30-45 min after a snack or 2 hours after eating a meal before exercising or exercise before a meal
Engage your diaphragm: Focus on diaphragmatic breathing to support your core without excessive strain.
Hydrate wisely: Sip water throughout your workout rather than gulping large amounts.
Avoid tight clothing: Wear comfortable, non-restrictive workout gear to prevent pressure on your abdomen.
Start with light weights, increase as tolerated. Lighter weights, higher reps (8-15 reps per set, 3-4 sets) is a good place to start
Overall Exercises to Avoid🚫:
Exercises that involve bending forward (e.g., crunches, sit-ups, or toe touches) may put pressure on the hernia
✨By choosing movement that soothes rather than stresses, you can enjoy the best of both worlds: improved digestion and relief from reflux.
Want more reflux-friendly workouts and digestive tips?
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