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Medic for Hiatal Hernias

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A hiatal hernia is a condition in which a small part of the stomach protrudes through an opening in the diaphragm into the chest cavity. The diaphragm is the sheet of muscle that divides the chest from the abdomen.

Hiatal hernias are most common in people who are 50 or older and obese. The exact cause of hiatal hernias is still unknown, but weak supportive tissues can be a leading factor.

Other factors include pressure on the stomach and surrounding muscles, age-related changes in the diaphragm and being born with an unusually large hiatus (opening in the diaphragm).


Poor posture while sitting, lifting heavy objects, obesity, excessive smoking and too much stress in life also put you at higher risk.

A small hiatal hernia rarely causes signs or symptoms. However, a large hiatal hernia can cause symptoms like heartburn, chest pain, difficulty swallowing, abdominal pain, fatigue, frequent belching and feeling especially full after meals.

Along with medicines, lifestyle and dietary changes as well as simple home remedies can help relieve the symptoms of a hiatal hernia. A small number of cases may require surgery.

home remedies for hiatal hernia


Here are the top 10 home remedies for a hiatal hernia.

1. The Warm Water Fix

hiatal hernia warm water fix

Drinking warm water first thing in the morning and then performing the following exercise is a good way to help bring down the hernia from the opening in the diaphragm.

  1. Just after waking up, while you are still in the bed, drink a glass of room temperature or slightly warm water. It will help relax the stomach muscles and diaphragm and put some weight in the stomach.
  2. Then, stand up, lift your arms straight out from your sides and bend your elbows so your hands touch your chest. This will help stretch the diaphragm and open up the hiatus.
  3. Go, rise up on your toes as high as possible and quickly drop down onto your heels. Do this several times in a row. This will help the weight of the water to pull the stomach down.
  4. Then, while standing with your arms up, take a few short and quick breaths with your mouth open for about 15 seconds. The panting will help tighten the diaphragm back up and close the hole.

Note: In the morning, avoid drinking coffee, tea, juice and cold water.

2. Self Massage

self massage hiatal hernia

Abdominal self-massage mainly targets the uppermost portion of your abdominal cavity. It helps reduce the discomforts and symptoms of hiatal hernia. It also helps strengthen the stomach muscles.

  1. Lie on your back and relax.
  2. Put your fingers just below the breast bones (sternum) where you can find your rib cage.
  3. Go, apply downward pressure and slowly move towards your belly button.
  4. Repeat for 5 minutes.
  5. Do this twice daily, once in the morning and once in the evening.

3. Yoga

Yoga can also alleviate pain and discomfort caused by a hiatal hernia.

yoga chair pose for hiatal hernia

Yoga poses like the Chair Pose help strengthen the diaphragm and stomach muscles.

  1. Stand with your back straight and arms perpendicular to the ground. Keep your feet about a hip’s width apart.
  2. Raise your arms straight above your head.
  3. Bend your body forward to a 45-degree angle, bringing your chest toward your thighs. Keep your arms out straight, aligned with your back, and turn your palms to face the floor.
  4. Gently bend your knees as if you were about to sit in a chair.
  5. Press your weight toward the floor and look forward. Hold the position for a few seconds, taking several deep breaths.
  6. Press your shoulder blades to your back, lower your tailbone toward the floor and draw in your abdomen. Hold this position for at least 30 seconds and focus on your breathing.
  7. Straighten up slowly.
  8. Repeat the cycle a few times more.

Note: Avoid yoga poses that put pressure on the abdomen, such as Cobra, Bow and Bridge Pose.

4. Apple Cider Vinegar

Apple cider vinegar is an excellent remedy to reduce symptoms like heartburn and acidity due to a hiatal hernia. Though acidic in nature, apple cider vinegar produces an alkaline effect in the body.

  1. Add 1 to 2 teaspoons of raw, unfiltered apple cider vinegar to a glass of warm water.
  2. Sip it slowly before meals.
  3. Do this whenever you have heartburn or acidity.

5. Cinnamon

This popular spice helps calm and soothe the stomach. It can relieve abdominal pain and bloating, especially after eating a meal. It also works as a natural antacid.

  1. Add ½ teaspoon of cinnamon powder to a cup of hot water.
  2. Cover and steep for a few minutes.
  3. Drink this tea while it is still warm, 2 or 3 times a day.

In addition, include cinnamon in your cooking.

6. Chamomile

Chamomile, known for its anti-inflammatory properties, is a natural remedy for hiatal hernias. It can soothe an aching stomach, treat heartburn and relax the muscles in the digestive tract.

  1. Mix 1 teaspoon of dried chamomile in a cup of hot water.
  2. Cover and steep for 5 minutes.
  3. Strain and add honey, according to your taste.
  4. Slowly sip a cup of chamomile tea up to 4 times a day, especially between meals.

Medic for Hiatal Hernias was last modified: June 14th, 2016 by Top10HomeRemedies
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25 thoughts on “Medic for Hiatal Hernias”

  1. I have been taking cider vinegar and honey and omeprazole and gaviscone for my hiatus hernia could they all be making my bowel motions come fast

  2. Why does it say, don’t eat spicy foods!? When there has been study’s to show that hot peppers have cured ulcers. my Aunt had ulcers and cured them eating them as a matter of fact. Research it yourself! 🙂

    1. Meg, I agree! What I did was ‘copy and paste’ to a new document. You can’t copy the portion with the moving pictures, but you can copy the instructions which are below them.


    1. I too have the same problem.I was addicted to tea.Before 3-4 months ago i left drinking tea and coffee in morning .Now i don’t have acid reflux problem instead I take warm water on the bed in morning instead of bed tea and also i do some yoga asans for the stomach.Before 3-4 months i was taking Somprez d-40 mg for acidity.

  4. After drinking a large glass of warm water, I go on my trampoline and jump up and down for a 100 count. Do more if you can. Increase to several times a day. This has relieved the pressure pain of the hiatal hernia..

  5. I got diagnosed years ago with one of these when I was being treated for h.pylori as well. Up to now I had done pretty good with it so much so that I forgot all about it. Well a few days ago it started acting up and pain has been severe. I spent the last 4 days straight being woken up by this severe gnawing pain in my stomache and the worse nausea of my life. I went out today and brought Apple Cider vinegar and put a teaspoon in 16 ounces of water it seems to be helping relieve the pain some. I will also try these exercises.

  6. This was very helpful. I already do the apple cider vinegar also the Amish acid reflux drink also do yoga. I will add the massage…I have noticed it’s getting worse. I’m starting to eat smaller meals that helps.
    Thank you

  7. Very helpful, common-sense information … thank you! I will try to add these suggestions to my regimen. Any way I could print this? Of all things, water gives me the worse heartburn than anything else! I have to be very careful when I drink water, and to sip it slowly throughout the day, and even then, it gives me terrible heartburn. Anybody else have this problem? Oddly enough, I can drink tea, coffee, etc. with no problem, but water, wow. Strange. I have taken PPIs for well over 20 years now and have discontinued them, it’s been 2 weeks now, and the rebound heartburn has been unbearable. Worse I’ve ever had. I’m trying a variety of natural treatments … it’s been a looooong 2 weeks. I welcome any further suggestions. I read about the surgery, and it sounds horrible. Have yet read a positive response. Thanks for listening!

    1. My ENT said never quit PPI’s cold turkey. You need to ween yourself off of them.
      I suffer from LPR (silent reflux). I have had this terrible, terrible cough. Nothing would
      control it. After 30 minutes with this wonderful lady, my cough has subsided 80%. Amazing,
      It’s the first I have heard of it.

    2. Yes Christina! I have a small hiatal hernia. Water sometimes, not always, gives me terrible heartburn. No doctors have ever believed this though. Another thing is If I am talking or laughing in a social situation I will suddenly get bloated, and yurpy and sometimes feel like I am going to throw up but in the end it’s usually an extremely long burp that resolves it. Does anyone know what THAT is? I eat and drink slowly, smaller than normal portions and it still happens.

  8. I find anything too hot or too cold starts the acid flowing. I only drink room temp water and let my coffee cool down before I drink it warm rather than hot. Chewing a non mint gum helps, too.

  9. Hi,I too have a histal hernia,ive had no issues for a long long time,I believe my training triggered my latest episode.My main issue is fatigue,which my GP will not see the conection.At first I believed I had a slight throat/chest infection,as it mimicked this.AS this happened before I was originally diagnosed,do not fancy the camera down my throat again.So any advice would be appriciated.My symptoms are a very tight sternum and burning and feeling out of sorts.Thank you..

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