GERD Exercises

Gastroesophageal reflux disease is annoying and painful. Mild cases cause heartburn, and severe cases cause pain and a frustratingly persistent gnawing feeling inside. While antacids cool the burn and medications like proton-pump inhibitors check your body's production of acid, some good old-fashioned exercise can relieve the symptoms of GERD as well.

General Exercise

• Exercise to maintain a healthy weight. Excess weight puts pressure on the stomach, which can cause acid to back up into your esophagus. Consult your doctor to see how much exercise you can handle and which types are best for you. The Mayo Clinic recommends at least 30 minutes of mild to moderate activity most days of the week and a maximum weight loss of one to two pounds a week. A combination of aerobic activity (walking, running, swimming) and weight training (dumbbells, circuit-training machines) is best. Aerobic activities burn calories, while weight training builds muscle, which increases your body's ability to burn calories.

Time Your Exercise

• Do not lie down immediately after a meal. Simple as this sounds, it can be hard to follow. To make it easier, make it a practice to go on an after-dinner walk. This keeps you on your feet, it burns calories and it promotes relaxation, which also helps avoid GERD flare-ups.

Relaxation

• Relax. According to the Mayo Clinic, effective techniques include progressive muscle relaxation and guided imagery (imagining pleasant things with direction from a therapist). Some patients report that breathing exercises have also helped them, according to the Mayo Clinic.