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Strength at home

Strength workout for acid reflux: upright moves, no head-down poses

Built for heartburn and acid reflux, from the laboratory studies of what brings reflux on during exercise; it hasn't been tested as a programme. Every move is standing, seated or on all fours with your head level, there are no crunches, and you breathe out on each effort instead of holding your breath and bracing. Do it 2 days a week, not on consecutive days, as the National Health Service (NHS) strength guideline suggests. Our suggestion is to leave about 2 hours after a main meal first: no guideline gives a figure, but exercise brought on more reflux after eating in laboratory studies.

25 minBeginner12 movesA bench or box · A wall · A band · An anchor point · A step · A dumbbell · A kettlebellHip flexors · Quads · Glutes · Chest · Triceps · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swinging; hold a counter if you likeEasier: Seated marchHarder: Standing band hip flexion
  2. Thoracic rotation6 each side
    Beginner · 3D demoSitting or standing tall, turning with the breathEasier: Side-lying open bookHarder: World's greatest stretch

Strength (2 rounds, a minute's rest between rounds)

2 rounds · Rest 60 s

  1. Sit to stand from a chair10
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you stand upEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Wall push-up10 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push away. In a gym, the chest press machine insteadHarder: Push-up
  3. Band row12 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoStop 2 to 3 reps short of failure. In a gym, the seated cable row insteadHarder: Supported single-arm dumbbell row
  4. Low step-up8 to 12 each leg
    Beginner · Quads, Glutes, Hamstrings · 3D demoThe bottom stair, with the rail in reachHarder: Step-up
  5. Dumbbell goblet squat12 to 15
    Intermediate · Quads, Glutes, Abs · 3D demoA light dumbbell held at your chest, one you can lift without straining. Keep your chest up rather than folding forwardEasier: Bodyweight squatHarder: Barbell front squat

Core without crunching

  1. Half-kneeling Pallof press8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoBreathe out as you press; stand with your feet hip-width apart if kneeling is uncomfortableHarder: Pallof press
  2. Suitcase carry2 walks of about 20 m each side
    Intermediate · Abs, Forearms, Back · 3D demoLight enough to stay level and breathe normallyEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
  3. Bird dog, one limb at a time5 to 8 each side, holding 3 to 5 s
    Beginner · Abs, Back, Glutes · 3D demoKeep your head level with your back, not dropping below itEasier: Side-lying tummy draw-inHarder: Bird dog

Finish

  1. Slow calf raise15
    Beginner · Calves · 3D demoA hand on a wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSitting upright with your waistband loose: in for 4, out for 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Leave about 2 hours after a main meal before this session (our suggestion): hard exercise soon after eating brought reflux on in laboratory studies.
  • Breathe out on the effort and don't hold your breath or brace hard: straining set off reflux in about two-thirds of people with daytime reflux in one study.
  • Use a weight you can lift 12 to 15 times without straining.
  • Loosen tight waistbands, and skip the lifting belt.
  • If you get chest pain, pressure or tightness, stop and call 999 (911 in the US): don't assume it's heartburn.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the strength workout for acid reflux: upright moves, no head-down poses take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band, An anchor point, A step, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.