Home Remedies for Hiatal Hernias


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. Next, 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. Next, 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.