Best Exercises for GERD Sufferers: Reduce Reflux & Stay Active

Living with GERD (Gastroesophageal Reflux Disease) can feel like walking a tightrope. One wrong move—whether it’s the wrong food, a poor posture, or even an intense workout—and you’re dealing with that awful burning sensation creeping up your chest. If you’re searching for the best exercises for GERD sufferers, you’re in the right place. As someone who has worked extensively with GERD patients, I can tell you that exercise is both a friend and a foe. Do it right, and it helps digestion and reduces reflux episodes. Do it wrong, and you might be triggering discomfort. Let’s dive into it!

Why Exercise Matters for GERD

Most people don’t associate acid reflux with physical activity, but trust me, they’re deeply connected. The way we move, the intensity of our workouts, and even our breathing techniques all influence acid reflux symptoms. When done correctly, exercise can:

• Improve digestion by stimulating intestinal movement.
• Help maintain a healthy weight, reducing pressure on the stomach.
• Strengthen the diaphragm, which plays a role in preventing acid reflux.

However, some workouts can backfire. High-impact activities like running, crunches, or heavy weightlifting can force stomach acid back up into the esophagus. That’s why choosing the right exercises is crucial.

Best Exercises for GERD Sufferers

Not all exercises are created equal when you’re dealing with GERD. I’ve personally worked with many patients who’ve had to adjust their fitness routines, and through trial and error, we’ve found what works best. Here are some GERD-friendly workouts:

1. Low-Impact Cardio

Cardio is great for keeping weight in check, which is a big deal for GERD sufferers. Extra weight, especially around the abdomen, can put pressure on the stomach and worsen reflux. But not all cardio is created equal. Skip the high-intensity runs and opt for:

• Walking: A simple 30-minute walk after meals can do wonders for digestion.
• Light cycling: Keeps you moving without excessive bouncing.
• Elliptical training: Smooth, controlled movements with no jarring impact.

I always recommend walking after meals to my clients—it’s like a natural digestive aid. One of them, Sarah, used to suffer from horrible post-dinner reflux until she started a light evening stroll routine. Within weeks, she noticed a big difference!

2. Yoga for Digestive Health

Yoga isn’t just about flexibility—it’s a game-changer for digestion and acid reflux relief. Certain poses help keep stomach acid where it belongs, and deep breathing strengthens the diaphragm, which supports the lower esophageal sphincter (LES).

Try these GERD-friendly yoga poses:

1. Cat-Cow Pose: Gentle spinal movement aids digestion.
2. Seated Forward Bend: Encourages relaxation without compressing the stomach.
3. Child’s Pose: Soothes the stomach and relieves tension.

Avoid poses that put you upside down, like downward dog or headstands, as they can worsen reflux. One of my patients made this mistake early on—he felt great doing yoga until he realized that too many inverted poses were making his reflux worse.

Exercises to Avoid if You Have GERD

Just as some exercises help, others can make GERD symptoms worse. If you’ve ever felt that burning sensation creep up after a workout, you’re probably doing one of these:

• High-intensity workouts: Running, sprinting, or jumping jacks can trigger reflux.
• Crunches and sit-ups: Anything that compresses your stomach can push acid up.
• Heavy weightlifting: Holding your breath while lifting puts pressure on your stomach.

Trust me, I’ve been there! When I first started strength training, I had no idea my acid reflux would flare up so badly. It wasn’t until I adjusted my breathing technique and focused on lower-weight, higher-rep exercises that I found relief.

Strength Training Without Triggering GERD

So, what if you love strength training but also struggle with GERD? I get it—there’s something incredibly satisfying about lifting weights. But I also know from working with GERD patients (and from personal experience) that the wrong approach can leave you dealing with acid reflux instead of muscle gains.

The key is modifying your technique and approach. Heavy lifting can increase intra-abdominal pressure, pushing stomach acid upward. But that doesn’t mean you have to ditch strength training altogether! Instead, try these GERD-friendly adjustments:

1. Use Lighter Weights with Higher Reps

Going lighter with weights while increasing reps reduces the strain on your core and diaphragm. This means less pressure pushing up against your lower esophageal sphincter (LES)—a crucial factor in preventing reflux.

2. Focus on Seated or Supported Exercises

Standing exercises, especially those requiring a lot of core engagement, can increase abdominal pressure. Instead, opt for seated or machine-based exercises, like:

• Seated shoulder press: Supports your back and minimizes strain.
• Leg press machine: Works your legs without putting pressure on your stomach.
• Seated cable rows: Strengthens your upper body with controlled movements.

One of my clients, Mark, was a dedicated weightlifter who struggled with GERD. Once he switched from deadlifts to supported leg exercises and started breathing properly (instead of holding his breath), he saw a massive improvement in his reflux symptoms.

3. Master Your Breathing Technique

Holding your breath while lifting—also known as the Valsalva maneuver—is a surefire way to make GERD worse. Instead, practice diaphragmatic breathing:

1. Inhale deeply through your nose before lifting.
2. Exhale slowly through your mouth as you exert force.
3. Keep your core engaged but not overly compressed.

It may feel unnatural at first, but trust me, your stomach will thank you.

Core Workouts That Won’t Worsen GERD

Let’s talk about core workouts. Many GERD sufferers think they have to avoid ab exercises altogether—and while it’s true that crunches and sit-ups can be problematic, you don’t have to abandon core training. Instead, focus on low-impact, non-compressive movements.

1. Standing Core Exercises

Exercises that engage the core without compressing the stomach are your best bet. Some great options include:

• Standing oblique twists: Engage your core with slow, controlled twists.
• Pallof press: A resistance band exercise that strengthens your core without bending forward.
• Woodchoppers: Controlled diagonal movements that engage your core without crunching.

One of my patients, Lisa, was devastated when she thought she had to give up core training. But once she swapped crunches for standing movements, she not only avoided reflux but also built a stronger, more stable core.

2. Plank Variations

Planks are a GERD-friendly alternative to sit-ups because they engage the core without excessive bending. However, if a traditional plank still triggers reflux, try these modifications:

• Incline plank: Place your hands on a bench to reduce abdominal pressure.
• Knee plank: A beginner-friendly version that keeps the stomach from being overly compressed.
• Side plank: Engages the obliques with less pressure on the abdominal area.

Give these a try and notice how they help strengthen your core without the dreaded post-workout heartburn.

Post-Workout Tips for GERD Management

Even if you pick the perfect GERD-friendly exercises, what you do after your workout matters just as much. Here are some golden rules I swear by:

1. Avoid Lying Down Immediately

After a workout, it might be tempting to collapse on the couch, but lying down too soon can send acid reflux into overdrive. Instead, stay upright for at least 30-45 minutes post-workout.

2. Hydrate the Right Way

Hydration is key, but guzzling large amounts of water too quickly can make reflux worse. Sip water slowly throughout your workout and avoid carbonated drinks—they can cause bloating and put extra pressure on the LES.

3. Choose a GERD-Friendly Post-Workout Snack

Post-workout nutrition matters! Skip acidic or greasy foods and go for something gentle on your stomach. Some of my top recommendations:

• Banana with almond butter: Gentle on digestion and provides a good balance of carbs and protein.
• Oatmeal with a drizzle of honey: Soothing and easy to digest.
• Greek yogurt with low-acid fruits: A protein boost without triggering reflux.

When one of my GERD clients, Jake, switched his post-workout shake (which used to have acidic fruits and whey protein) to a banana-oat blend, his post-exercise reflux practically disappeared.

Stretching and Mobility Work for GERD Relief

If there’s one thing I always recommend to GERD sufferers, it’s incorporating stretching and mobility work into their routine. These gentle movements help improve digestion, reduce bloating, and even relieve tension that can contribute to reflux.

1. Gentle Spinal Twists

Spinal twists can aid digestion by stimulating the abdominal organs, but they must be done carefully to avoid compressing the stomach.

• Seated spinal twist: Sit cross-legged, gently twist to one side, and hold for 15 seconds.
• Supine twist: Lie on your back, bring one knee across your body, and hold.

Just don’t overdo it—aggressive twisting can have the opposite effect and push stomach acid upward.

2. Diaphragmatic Breathing Exercises

Breathing exercises not only help control reflux but also strengthen the diaphragm, which supports the lower esophageal sphincter (LES). One of my GERD clients found incredible relief simply by practicing diaphragmatic breathing for five minutes a day.

Here’s how:

1. Lie down or sit comfortably.
2. Place one hand on your belly and the other on your chest.
3. Inhale deeply through your nose, letting your belly rise.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Repeat for 5-10 minutes.

3. Chest and Shoulder Openers

Poor posture is a silent culprit in GERD symptoms. Hunching over—whether at a desk or while using your phone—compresses the abdomen, increasing reflux risks. Try these simple stretches:

• Wall angels: Stand against a wall and slowly raise and lower your arms.
• Doorway chest stretch: Place your hands on a doorway and lean forward gently.
• Shoulder rolls: Roll your shoulders back and down to open up your chest.

My friend Anna, who struggled with reflux and worked a desk job, swore by these stretches. Within weeks, her posture improved, and her reflux episodes became less frequent.

Creating a GERD-Friendly Workout Routine

Now that we’ve covered the best (and worst) exercises for GERD, let’s put it all together into a sustainable workout plan. Remember, consistency is key. You don’t have to train like an athlete—just focus on movements that support digestion and minimize reflux triggers.

Sample GERD-Friendly Weekly Workout Plan

• Monday: 30-minute brisk walk + light strength training (seated exercises)
• Tuesday: Gentle yoga (focus on twists and diaphragmatic breathing)
• Wednesday: Low-impact cardio (cycling or elliptical) + upper body resistance training
• Thursday: Stretching and mobility work
• Friday: Light core work (planks, standing ab exercises) + strength training
• Saturday: Leisure walk or fun physical activity (dancing, hiking, swimming)
• Sunday: Rest and recovery (focus on posture and deep breathing)

Adjust as needed based on your body’s response. If something triggers reflux, swap it out for a more comfortable alternative.

Additional Tips for Managing GERD While Exercising

Even with a GERD-friendly workout plan, small lifestyle tweaks can make a huge difference in symptom control. Here are a few extra tips:

1. Time Your Meals Wisely

Eating right before a workout? Bad idea. Try to wait at least 2-3 hours after a meal before engaging in physical activity. If you need a pre-workout snack, stick with something light, like a banana or a handful of almonds.

2. Stay Hydrated (But Sip, Don’t Chug)

Drinking water is essential, but gulping large amounts during a workout can make reflux worse. Sip water throughout your session to stay hydrated without overfilling your stomach.

3. Avoid Tight Clothing

Compression leggings and tight waistbands might look great, but they can press against your abdomen, worsening reflux. Choose loose-fitting, breathable workout attire to stay comfortable.

4. Listen to Your Body

No two GERD sufferers are the same. Pay attention to how your body reacts to different exercises and adjust accordingly. If a particular movement causes discomfort, swap it for a gentler option.

Final Thoughts

Managing GERD doesn’t mean giving up on exercise—it just means being smarter about your choices. The best exercises for GERD sufferers are those that keep your body moving without triggering reflux. From low-impact cardio and strength training modifications to stretching and posture work, there are plenty of ways to stay active without discomfort.

Over the years, I’ve seen so many GERD patients transform their symptoms simply by tweaking their workout habits. It’s not about avoiding exercise—it’s about finding what works best for your body.

References

• WebMD – GERD & Exercise
• Mayo Clinic – Managing Acid Reflux
• NCBI – Research on GERD & Physical Activity

Disclaimer

This article is for informational purposes only and should not replace medical advice. Always consult with a healthcare professional before starting a new exercise routine, especially if you have GERD or other medical conditions.