These Doctor-Backed Hiatal Hernia Self-Care Tips Reduce Reflux Symptoms
Simply swapping your pillow can cut back on overnight heartburn flares
Despite the scene in Friends where Joey develops an agonizing hernia, not all hernias are painful. A hiatal hernia, which affects 50 percent of adults over age 50, won’t often directly cause pain. But it can lead to bothersome symptoms resembling gastroesophageal reflux disease (GERD). Since hernias don’t go away on their own (in fact, they can worsen over time), it’s important to see your doctor. And to help speed relief, we asked a GI doctor for his top hiatal hernia self-care tips.
What is a hiatal hernia?
A hiatal hernia occurs when part of the stomach or other abdominal organs pushes through the diaphragm and into the chest cavity, explains Eric Yoon, MD, Gastroenterologist at Manhattan Gastroenterology.
There are several types of hiatal hernias, he explains, and the majority are Type I hiatal hernias, or sliding hiatal hernias. This occurs when the upper stomach rises up through a small gap where the esophagus pierces the diaphragm.
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Dr. Yoon says common risk factors for developing a hiatal hernia include:
- Carrying excess weight
- A history of esophageal or gastric surgery
- Having multiple pregnancies
- Being over age 50
Hiatal hernia symptoms
“These hiatal hernias, in and of themselves, are highly unlikely to cause painful hernia symptoms that we commonly think of,” Dr. Yoon explains. “Instead, hiatal hernias have a close association with GERD, manifesting as symptoms of regurgitation and heartburn.”
That said, Dr. Yoon notes that sliding hiatal hernias can occasionally cause trouble swallowing, lower chest or upper abdominal pain, too.
Hiatal hernia self-care tips
If you’re experiencing mild hiatal hernia symptoms, your doctor might recommend a “wait and watch” approach along with self-care tips before considering prescription medications or surgery. If that’s the case, Dr. Yoon’s advice can help:
Avoid reflux triggers
To manage GERD symptoms from a hiatal hernia, Dr. Yoon suggests avoiding foods and drinks including chocolate, caffeine, alcohol, spicy, greasy and fried foods, carbonated drinks and acidic foods like citrus and tomato.
Switch your sleep position
Avoid lying flat, as this can cause the contents of your stomach to rise up to your esophagus. Instead, try to maintain an elevated position when you’re sleeping by using a foam wedge or extra pillows to raise your head about 6 to 8 inches. It may also be helpful to sleep on your left side for reflux relief, says Dr. Yoon. Since your stomach curves toward your left side, lying this way allows gravity to keep stomach contents where they belong rather than inching up into the esophagus.
Slip on sweats
Wearing clothing or accessories that are tight around your waist can worsen reflux symptoms. Instead, opt for loose-fitting clothes that don’t place any excess pressure around the stomach area.
Time your meals
When possible, avoid eating within three hours of lying down (whether you’re taking an afternoon nap or hitting the hay at night), Dr. Yoon says. It can also be helpful to eat smaller amounts more frequently throughout the day as opposed to a few large meals. This allows your stomach a chance to move food along in the digestive tract, reducing the risk of it creeping up into the esophagus and triggering reflux.
Try these OTCs
Over-the-counter medications such as proton pump inhibitors (Prilosec, Nexium or Zegerid) will help ease hiatal hernia symptoms, says Dr. Yoon, as can H2-receptor antagonists (Pepcid or Tagamet). These all work to reduce stomach acid production. Just be sure to talk to your doctor before taking these medications.
Manage weight and stress
Keeping your weight in a healthy range with regular moderate exercise and following a well-balanced diet is important to prevent reflux-like symptoms. Stress can also intensify reflux symptoms. According to the European Journal of Gastroenterology & Hepatology, belly breathing techniques can be beneficial, especially for regurgitation.
Check out the video below for an easy-to-follow belly breathing guide:
When to see a doctor for a hiatal hernia
While self-care strategies can help manage minor hiatal hernia symptoms at home, you should see your doctor if you have moderate to severe chest pain at rest, difficulty swallowing or pain while swallowing foods or liquids, advises Dr. Yoon. It’s also smart to schedule a check-in if you’ve tried taking Prilosec or Nexium medication for a few weeks and your symptoms haven’t improved.
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