12 Natural Means of Dealing with a Hiatal Hernia (Love #4!)

Photo credit: bigstock.com

Photo credit: bigstock.com


If you or someone you know is suffering from a hiatal hernia, then you know that pain and other symptoms that cause so much distress.

A hiatal hernia is a fairly common condition in which a small portion of the stomach protrudes through an opening in the diaphragm into the chest cavity. This condition is common among those who are 50 years of age or older and the obese. The exact cause of this condition is unknown but it’s believed that weak supportive tissues can be an important factor. Other factors are age related changes in the diaphragm, pressure on the stomach or surrounding muscles, or simply being born with a large opening in the diaphragm.

Other risk factors are obesity, excessive smoking, continual lifting of extremely heavy objects, and extreme stress.

Many people have small hiatal hernias and are completely unaware of it. In fact, it’s been estimated that perhaps as much as 60 percent of persons over the age of 50 have one. However, a large hiatal hernia often causes painful and unpleasant symptoms such as chest pain, difficulty swallowing, heartburn, frequent belching, feelings of fatigue, and feeling very full even after eating only small meals.

Although a small number of cases require surgery to repair, most people can find relief in some simple lifestyle changes and some natural remedies to help relieve the symptoms and allow the body to heal itself naturally.

Keep reading for the top 12 natural ways you can help to repair a hiatal hernia.


1. The Water Fix

The following exercise uses water and helps pull down the hernia from the opening in the diaphragm.

Before you go to bed, put a large glass of water nearby. First thing in the morning, while you are still in bed, drink the water. This will put some weight in the stomach. Now, stand up and lift your arms straight out from your side and bend the elbows so that your hands are touching your chest. This will stretch the diaphragm.


Now, rise up on your tiptoes as high as you can, then quickly drop back down to your heels, do this 6 or 8 times in a row. This will help your water filled stomach be pulled back down into the body.

Then, with your arms still in this position, take a few short, quick breaths with your mouth open for 15 to 20 seconds. This will tighten up the diaphragm and close the hole so that the stomach cannot protrude.


2. Yoga

Yoga is well known for being able to help alleviate the pain caused by hiatal hernias. Yoga will strengthen the diaphragm and stomach muscles, which will prevent the stomach from protruding through the diaphragm. Try poses such as Chair Pose several times each day to help improve your abdominal muscles. You should avoid poses such as the Bow, Cobra, or Bridge Pose, all of which put additional pressure on the abdomen. An instructor can help you tremendously in this area to teach you which poses will work best for you.

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