Yoga Exercise For Hiatal Hernia

yoga exercise for hiatal hernia

Hiatal hernia is an ordinary condition in which the upper part of the stomach pushes through an opening or hiatus, in the diaphragm muscle or into the chest area. While it is more common in old adults, it could also affect a person who faced some strain on the diaphragm from prolonged coughing, heavy lifting, and other lifestyle patterns like smoking. One of the best ways to control hiatal hernia is by following some yoga exercises for hiatal hernia. Exercises help in managing chronic health conditions along with losing weight that eventually aids in decreasing several hiatal hernia symptoms. But also, before you start some exercises for hiatal hernia, you need to know if they won’t worsen your condition even more as some exercises put a lot of strain on the abdominal area, chest, and other areas causing heartburn and other symptoms. 

Can A Person Exercise With Hernia 

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If you are facing a hiatal hernia, then you can surely do some workouts. Exercise will also aid you in losing weight that could result in improved symptoms. The key to treat a hiatal hernia is by focusing on exercises that will not strain the area in which you have a hernia. This means that exercises that put strain on the upper abdominal area could worsen your hiatal hernia stage. Some of the safe exercises of hiatal hernia are:

  • Jogging
  • Walking
  • Swimming
  • Cycling
  • Gentle yoga 

I prefer jogging and walking over hernia as these are some low-intensity workouts. 

Exercises To Avoid If You Have Hiatal Hernia 

It is vital for you to avoid exercises that could put a lot of pressure on your stomach area. If you do not do so, it would eventually worsen your symptoms, causing you more pain. Avoid the below-given exercises if you have a hiatal hernia:

  • Situps
  • Crunches
  • Squats with weights
  • Deadlifts
  • Heavy weighted machine exercises
  • Pushups
  • Inversion yoga poses

Different Yoga Exercises For Hiatal Hernia 

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Gentle and firm yoga exercises could help Hiatal hernias in several ways. Initially, you must start doing breathing techniques that would strengthen your diaphragm. You will be able to see a change in your strength and will notice increased overall flexibility. Some poses, like the chair pose, helps in strengthening the abdominal area without putting any strain on it. Make sure that you inform your yoga instructor prior so that they can tell you the modified yoga poses for hiatal hernia. Make sure you avoid all the inversions that could aim at worsening your condition. This could include bridge and forward fold exercises. 


Also, along with some yoga exercises for hiatal hernia, you should aim at changing some other lifestyle factors that include smoking, lifting heavy items, eating heartburn triggering foods like spices, wearing tight clothes and belts that result in worse acid reflux, etc. Hiatal hernia condition is common and could be controlled if you keep a check on your daily routine by following some essential things, a good diet, changed habits, and exercise. Talk to your family doctor prior you start any exercise and plan on developing a routine for gradual improvements. 

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