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Heartburn Relief
Body Part:
Stomach & Chest
Equipment:
Mini Massage Ball & Osteopressure Tool
Level:
Beginner
Getting Over the Burn: A 6-Minute 3-Step Heartburn Relief Routine
Heartburn. It has nothing to do with your heart, but this fiery condition can put you through a lot of heartache if you have to break up with your favourite food, suffer through sleepless nights, or kiss your stomach crunches goodbye.
Heartburn is the most common symptom of GERD1) (gastroesophageal reflux disease.) You experience heartburn when your oesophagus becomes irritated by stomach acid. Your oesophagus is connected to your stomach by a cluster of muscles called the lower oesophageal sphincter (LOS). When your LOS is working properly, it opens to let food pass into your stomach and then closes to keep stomach acid and food from flowing back into your oesophagus. If your LOS opens too frequently, doesn’t close properly, is weak or damaged, stomach acid can enter your oesophagus. And the burn begins.
The most common symptom of heartburn is a burning sensation in the middle of your chest or throat. You may also discover a bitter or acidic taste in your mouth, have difficulty swallowing, or experience chest pain when bending over or lying down.
So, what causes heartburn? This explosive ailment can be brought on by smoking, being overweight, and overeating. Foods that can trigger heartburn include tomatoes, citrus fruits, garlic, onions, chocolate, anything spicy, caffeinated drinks and alcohol. Not getting enough sleep and excessive stress can increase the amount of acid your stomach produces and ignite heartburn.
We’ve developed an original 3-step 6-minute heartburn relief exercise routine that will help you get over the burn and get on with life. There are many heartburn remedies that target stomach acid. Our relief routine focuses on strengthening your diaphragm through breathing exercises and releasing muscle tension with massage and osteopressure. It only takes 6 minutes and all you need is our mini massage ball (or mini foam roller), and osteopressure tool. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our heartburn relief exercises.
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Heartburn Relief Step-by-step
For our heartburn relief routine, you’ll need our mini massage ball and osteopressure tool. You can purchase both in our online shop.
To the Shop
Step 2: Costal Arch Massage
For this exercise, you’ll need our mini massage ball or mini foam roller.
Perform our Costal Arch Massage slowly. It should take about two minutes in total.
- Place the mini massage ball at the bottom edge of your lower rib cage. This area is called the costal arch.
- Roll upward along your costal arch by making small circular motions with the mini massage ball.
- Roll to the point just above your stomach where your rib cage meets.
- Finish by rolling downward along the other side of your costal arch.
You can also perform the Costal Arch Massage using our mini foam roller. Start by pressing the edge of the mini foam roller against the bottom edge of your costal arch and continue the exercise.
Step 3: Diaphragm Osteopressure Exercise
To perform this exercise, you’ll need our osteopressure tool with the spherical handle and the pointed attachment.
- At the top of your stomach, where your lower ribs meet, is a bone called the xiphoid process.
- Press the osteopressure tool between your xiphoid process and costal arch. Apply enough pressure until you reach between 8 and 9 on your personal pain scale.
- Hold for about 1 minute.
- Repeat on the other side of your xiphoid process.
- Finish.
Busting the myth of heartburn medication: why you should be anti-antacid
The acid that our stomachs produce is necessary for the digestive process. When we take antacids or heartburn medications, our stomach acid is neutralised. Taking too much heartburn medication can disrupt the digestive process because it reduces acid production to a less-than-normal level. Taking the medication for too long may cause your body to over-produce stomach acid when you stop. Our advice: avoid medication completely and stick to our heartburn relief routine.
You’ve Lost That Burnin’ Feelin’.
Start by performing our heartburn relief routine twice a day (once in the morning after you wake up and again before bed) for a 3-week sprint. When your initial sprint is finished, continue exercising and adjust the frequency according to how often you experience heartburn.
Sources & Studies
- ↑1 Clarrett, D. M., & Hachem, C. (2018). Gastroesophageal Reflux Disease (GERD). Missouri medicine, 115(3), 214–218.
The Best Exercises and Tips Against Heartburn
Download our FREE PDF guide and discover more pain-relieving exercises for heartburn.
All gain. No pain.
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