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Acid reflux treatment At Home
Body Part:
Stomach
Equipment:
Mini Massage Ball
Level:
Beginner
Acid Reflux Treatment at Home: 4-Minute Exercises
Acid reflux. It turns coffee into a can’t, dessert into a don’t, and wine into a wish that won’t come true. Acid reflux can significantly diminish your quality of life, keeping you from enjoying your favourite foods and getting the night of restful sleep you so desperately need. We’ve developed a unique reflux treatment to help you fight the battle of the burn. What distinguishes our remedy from others is that it focuses on your diaphragm. One of the functions of your diaphragm is keeping acid in your stomach. Many people suffering from acid reflux have a tense, shortened diaphragm with matted fascia. We’ve created a breathing exercise and fascia rolling massage which help relax and lengthen your diaphragm so the muscle can keep acid out of your throat and mouth. A recent review of medical literature showed the positive effects breathing exercises have on reflux symptoms. 1) Our reflux treatment takes just 4 minutes, and the only equipment you need is our Mini Massage Ball. If you don’t have our tool, you can use something similar, like a tennis ball. Jump to our routine or keep reading to learn about acid reflux.
Acid Reflux Causes
There are many causes of acid reflux: overeating, lying down directly after a meal, being overweight, pregnancy, and smoking. Stress has also been known to bring on or worsen acid reflux. Fatty foods, garlic, onions, tomatoes, citrus, chocolate, alcohol, coffee, tea, and carbonated drinks may trigger acid reflux. Sometimes, what causes the condition is unknown.
Acid Reflux Symptoms/GERD Symptoms
The most common symptom of acid reflux is heartburn, a burning sensation that can travel from your stomach to your chest.
Other symptoms include:
- stomach acid rising into your throat and mouth,
- a sensation of food being stuck in your throat,
- pain or difficulty swallowing,
- feeling nauseous after eating,
- upset stomach,
- bloating,
- belching,
- hiccups,
- dry cough,
- a bitter taste in your mouth,
- or bad breath (halitosis).
If acid reflux occurs more than two times a week, you may have gastroesophageal reflux disease (GERD), which is chronic acid reflux.
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Step 1: Diaphragm Stretch
- Sit up straight.
- Inhale slowly through your nose, filling your lungs to capacity. Focus on contracting your diaphragm.
- Exhale through your mouth. Focus on stretching and elongating your diaphragm. Push all the air out of your lungs until you feel like you want to bend forward.
- Drop forward between your legs and push yourself to exhale even further.
- Come back to a sitting position.
- Repeat 3 to 12 times.
- Finish.
Step 2: Diaphragm Fascia Rolling Massage
- Place your Mini Massage Ball at the top of your stomach at the point where your ribs meet. You’ll feel a bone called the xiphoid process.
- Make small circular motions on your xiphoid process with the mini massage ball. Increase the pressure to intensify the massage.
- Roll down along the edge of your rib cage about 2 to 3 centimetres from your xiphoid process. Maintain high pressure.
- Repeat on the other side of your rib cage.
- Roll for about 2 minutes.
- Finish.
Light the Right Kind of Fire in Your Belly
Perform our acid reflux treatment at home (or wherever you like) twice a day, once in the morning and again before bed.
twice a day, once in the morning and again before bed.
OUR TIPS
- If you have trouble falling asleep, try our Diaphragm Fascia Rolling Massage while lying in bed before nodding off. The repetitive motion will help your diaphragm and soothe you to sleep.
- Finish eating at least three hours before bed. It’s important that your body has enough time to digest food properly. Lying down shortly after eating can trigger acid reflux, worsen heartburn and slows your metabolism.
- Be careful taking antacids for acid reflux. Your stomach needs acid to digest food correctly. Taking too many antacids can disrupt the digestive process.
Sources & Studies
- ↑1 Qiu, K., Wang, J., Chen, B., Wang, H., & Ma, C. (2020). The effect of breathing exercises on patients with GERD: a meta-analysis. Annals of palliative medicine, 9(2), 405–413. https://doi.org/10.21037/apm.2020.02.35.
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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