8 Exercises Triggering Heartburn

Updated on April 14, 2020

For fitness freaks, a health issue is never an excuse to skip gyming, yoga or other exercises. However, when suffering from something like acid reflux,  you must keep a check on your routine and exercises too. Why? 

Well, because a wrong exercise may help you burn calories, but can irritate the esophagus resulting in increased heartburn issues. 

What Is Heartburn?

It is a common health condition where the stomach contents are thrown back to the esophagus causing sensation and pain in the stomach and lower chest. In case, you witness this pain twice a week, chances are you’re suffering from GERD (Gastroesophageal Reflux Disease). 

However, there are medicines like Zantac (ranitidine) to get quick relief from heartburn. Before you take a sigh of relief, FDA studies have found Zantac to be the primary cause of stomach & bladder cancer. Till February 2019, more than 2875 heartburn medicine lawsuits have been filed against this drug manufacturer. 

Zantac contains a cancer-causing substance named N-nitrosodimethylamine (NDMA) which allegedly resulted in people suffering from stomach cancer. As many patients  consulted expert Zantac cancer lawyers to claim for compensation, Ranitidine (Zantac) has been banned in several parts of the world.

While heartburn has become a headache for many people around the world, here are some common exercises you can avoid to contain your medical condition: 

  1. Running- 

Running is one major cause for stomach acid to move into the esophagus. Avoid intense running sessions causing discomfort in the body. Instead go for low impact workouts like- brisk walk, jogging, a slow run session on a treadmill or cardio workout. 

  1. Gymnastics- 

It is not advisable to do gymnastics as it consists of rolling, circling, twirling, and somersaulting your body in many ways. It reverses the digestion flow. If you continue to do gymnastics even after facing constant acid reflux issues, it can result in muscle cramps, and sudden uneasiness too. 

  1. Spinning exercises- 

Many acid reflux sufferers consider cycling as the best alternative to running. It’s a myth that people still follow. Crouching over the bike worsens the heartburn condition. Constant spinning exercises pressurize the lower esophagus sphincter which leaks stomach acid into the esophagus gradually till your throat.

 If you desire to do cycling even after all unfavorable health conditions, it is advisable to go with upright exercises which do not exert much pressure on the lower esophagus sphincter.

  1. Body Weight Training- 

Never do bodyweight training on a full stomach. People with GERD must look upon alternatives to bodyweight training as recommended by their trainer or health practitioner. These exercises include sit-ups, crunches, and leg curls that target the core muscles.

When you are lying and doing sit-ups, the stomach acid travels to the esophagus multiple times causing sudden uneasiness in the throat. 

  1. Weight Lifting Exercises- 

According to Europe PMC, most of the heavy-weight lifters experience heartburn and acid reflux issues as it involves a lot of bending exercises. Constant pressure on the sphincter allows stomach acid to enter the esophagus worsening the health condition. 

If you are a weight-lifter, consult a practitioner or trainer for the apt pre-workout diet and specific exercise postures. 

  1. Surfing- 

It involves bending forward on a long surfing board for a long time which puts pressure on the abdomen resulting in acid reflux. It worsens when you are surfing on a stuffed stomach. 

  1. Skipping- 

This is the most agitating exercise to avoid. Jumping or skipping is not advisable for acid reflux sufferers as hard feet landing pressurizes stomach muscles, opening sphincter to let stomach acid enter the esophagus.

  1. Inverted Yoga Poses-

Yoga is a solution to many health and fitness issues yet keep a check on your yoga poses when suffering from acid reflux. 

Avoid inverted yoga poses including Adho Mukha Svanasana (downward dog pose), Baddha Kona Sirsasana (Bound Angle Headstand Pose), Sirshasana (Head Stand Pose), Pinch Mayurasana (Feathered Peacock Pose), Shashankasana (Hare Pose), and Padma Sarvangasana (Lotus in Shoulder Stand Pose). 

Few Recommended Exercises Without Putting Your Esophagus At Risk: 

  1. Light jogging 
  2. Swimming 
  3. Dancing 
  4. Lightweight training 
  5. Brisk walking 

The right diet, a few correct exercises, and safe medicines are all you need to overcome acid reflux. 

The Final Word

With the increasing number of acid reflux concerns, medical practitioners all around the globe are recommending patients to improve their diet and lifestyle. Do share your experience as to how you cope with acid reflux and live a balanced life.  

Add your comments in the section below: 

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