Hiatal Hernia Treatments

Starting with diaphragmatic breathing can really help pull the hernia back down as well as relax the abdominal area. This can be done in sitting or lying down.


Next are bridges with a hold and a cat/cow or cat/dog. Strengthening is a great way to help prevent the hernia from happening.


Seated, a QL stretch and an upper thoracic sidebend will help lengthen and open up the upper chest area.


Finally, a standing sidebend and deep breathing with arm movements not only help relax the muscles, but they also help lengthen the area to help pull the hernia back down.

Other Ask Doctor Jo Videos:

Real Time Full Body Stretching Routine:

Real Time Morning Stretch Routine:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Hiatal Hernia Treatments:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[AskDoctorJo]

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[lindaschofield]

I felt like I was dying for two weeks. Had a CT scan that showed a HH. My doctor blew it off like it was nothing and told me to take Omephrazole and Gas X and said the pain will go away eventually. I couldn't sleep, I couldn't eat anything. I did these moves ONE time, all of them as instructed. I had immediate relief! I was able to sleep and eat. I will do these every day now!

[lifewithyana]

Earlier this year in February was the roughest time for me. I remember randomly getting a tight feeling in my chest and freaking out thinking I was in danger. I ended up going to the emergency room four times from panic attacks because I didn’t know what was going on with me. I ended up being sent to the gastro doctor and I was nervous because I had to get an endoscopy and I did not want to go through that. It ended up being one of the most enlightening times in my life because I discovered how strong I was and that I shouldn’t be afraid of things that go on with my body or health anxiety. I learned it doesn’t mean it’s the end of the world, and also to learn I was not in any danger. I have a small sliding hernia and now I am much better. I took pills for my stomach and it gets very uncomfortable sometimes when my hernia irritates my esophagus, but I am much calmer as a person now even when I have issues because I went through my biggest fear and strongest battle, facing things I didn’t think I could and beating my health anxiety PLUS getting a whole endoscopy. For anyone going through this, I pray your hernia heals more and more and we got this! We are in this together and you are NOT alone. ❤

[anthonybradway]

I was diagnosed with a sliding HH back in February 2024 after my endoscopy. I was having chest pain, chest pressure, acid reflux, and mimicking a heart attack. I felt miserable but after a month and tons of medications I finally found relief. About a week ago the same pains came back and thought I was having a heart attack or a stroke but the er and my cardiologist said my heart was fine. After realizing that it was my HH I looked online for what to do and I must say it was immediate relief! Thank you so much for the video, it helped me save my sanity and know everything was going to be ok. Everyone suffering from HH you aren’t alone and it will be ok, you just need to find what works for you.

[brianjohnson]

I almost cried reading these comments. I’ve suffered with a severe hiatal hernia for over a year and the VA healthcare system is so very poor. Been to ER 3x and have confirmed with endoscopy I have one. Consultation issues, loss of weight and appetite and they haven’t given me any idea other than heart burn meds and fiber which hurt more than help. Just trying your breathing exercise helped me today and I’m just glad to know I’m not alone in my symptoms. Thank you god bless

[jordanjones]

I have been trying to figure out what is wrong with me for months. I don’t have the money to go to a doctor and get the proper test done. I am in tears right now. This video has given me such relief from the pain I’ve endured over the last 3 months. I’ve lost 30 pounds eliminating foods from my diet with no avail. And this was all I needed. Thank you so much for posting this!

[SaraAdamsPoodleROO]

When I have HH flare up it is very painful— crazy aching behind my ribs and in my chest. This video is my new go-to. It really helps! I’ve done this 4 days in a row and I’m feeling almost back to normal.

[romeocampbell]

Wow! Dealing with GERD and now this. GERD under control via diet, but couldn’t sleep tonight saw your video and started doing the stretching. Literally saw results immediately. Awe sleep!

[nancyb]

My 89 year old mom hasn’t been diagnosed yet but she definitely had an episode last night after eating steak. I found this video. When she wasn’t any better this morning I played this for her. Being on a walker she did what she could and just like that she got relieve and was able to finally get water down. Doing much better after some breakfast.

[mshadow]

Hey, I'm also suffering from esophagus hiatal hernia hills grade 2, pain in chest ribbs.... After reading comments I'm feeling better than before, i was literally going to depressed.... Today I'm going to consult with gastroenterologist/gastro surgery...may be they will suggest for long term medication or surgery....pray for me !

Edit: gastroenterologist suggests me medicines for one month. Most important thing that they suggest me to change my life style/and doing exercises and yoga. And this video is now my daily life part🌸 thank you ma'am for this type of content that helps us soo much. May God always bless you!❤

[seeker-of-knowledge-]

You are an amazing person. Just that abdominal breathing helped out a lot. Bless your kind heart!

[headsup]

Dr Jo,
First of all. Many many thanks for this priceless and amazing exercise for haital hernia.
Few weeks back all of sudden one afternoon my chest had become tight and couldn't breath. It's so severe and went to emergency. They confirmed nothing wrong with heart or lungs and sent me home. My condition not improved. I start eating very small meals rather than my regular meal(a large meal get me the same problem again). My GP said it might be hiatal hernia. Need a surgery. I was is in more stress after hearing this than my actual problem.
Finally, I came to know your video and did the last stretch only 3 times. It's miracle. No pain, no tightness. Amazing. You are real angel for me. It's 4 weeks now I am pretty normal. At the beginning it came back couple of times and I did the only last stretch again (I didn't feel better on all of the other stretches) it's gone
A huge thanks for changing the people lives with your precious knowledge and exercises.

[carolinelamurong]

Dear doctor, I am thankful to God for finding you, I had been on medication for 2years with high bp but nothing helped me, that was the time that I didn't know about hh until I skipped that doctor and went to another doctor, because my bowel troubles, he recommended me for CTW and the report shown that I have a 3.5 cm HH, it had affect even my gut loops of my stomach, the doctor told me operation is out of question and risky because of my age 60 years ofcourse he give me medicines for acid reflux. Yesterday I found you, hope come back to me, I am doing three exercises, I felt relaxed, today and day by day I am going to learn all those exercises, and by God's grace I hope to have a relax and happy life again.
Thankyou Dr. now my BP has become normal again.
May God bless you.

[jen-elliott]

I’ve been struggling this last while with HH, feelings of tightness in chest and muscle spasms in back (between shoulder blades), an upset and bloated tummy and painful belching. The symptoms have been worse the last few days, so, tonight I did the exercises and already I can feel a difference, more relaxed and less reactive. The tightness, belching and uncomfortable sensations in the diaphragm and stomach are definitely easing. Amazing!! Thank you Jo!

[batanguenalivinginamerica]

I'm currently here at the hospital waiting for my cardio doctor to check me up because I'm having a hard time to breath tho my oxygen level is normal and my bp. While sitting here at the bench alone I kinda realized why not try this exercise and in God’s grace, it helped me breathe a little bit at least it lessens the chest tightening I'm feeling right now.

PS. It's kinda awkward. People are looking at me while doing this exercise but I don't care as long as it helps me with my difficulty in breathing.

[mimi]

I was these exercises have helped so much thank you!!!

[lisamoore]

Thank you Dr. Joe. I have been doing there exercises for a week now at least 2 times a day and it’s definitely helping. God bless you and thank you!

[antonlawrence]

Thanks jo, I’ve been dealing with HH, EOE & Gerd for 4 years! My main symptoms are bringing food up (stuck in esophagus), tightness in the chest (trapped air) & feeling like I can’t burp! These exercises have instantly relieved me! Amazing!! Thank you so much these will be worked into my daily routine everyday now.

[iM-yzjs]

Wow I felt the results right away and I started breathing easily again. Thanks a million.

[jv]

I use these stretches for my acid reflux, and they are soooo helpful. Thanks, Dr. Jo!!