How to prevent acid reflux after exercise or riding: Tips from a GP

Summary: Acid reflux after exercise can be frustrating, but with the right strategies, you can stay active without discomfort. Understand why exercise triggers GORD, the risks involved, and expert-backed tips to prevent symptoms. From adjusting meal timing to choosing the right exercises, these simple changes can help you manage reflux effectively. If symptoms persist, a telehealth doctor consult can provide guidance and treatment options.

Acid reflux after exercising can be frustrating, especially if you’re trying to stay active and healthy. Whether you’re hitting the gym, going for a morning run, or riding a bike or horse, acid reflux can sneak up and ruin your workout. But why does this happen, and what can you do to prevent it?

In this guide, we’ll explore why exercise can trigger acid reflux, potential risks, and expert tips for managing symptoms—so you can stay fit without the burning sensation.

Why is exercising causing me to have acid reflux?

Acid reflux happens when stomach acid flows back into the oesophagus, causing a burning sensation (heartburn). Exercise can trigger this in several ways:

• Increased abdominal pressure: Activities that involve bending, lifting, or intense core engagement (like weightlifting or crunches) can push stomach acid upward.
• Jostling movements: Running, jumping, or horseback riding can cause stomach contents to slosh around, increasing the chance of reflux.
• Gravity & posture: Certain exercises, especially those that involve lying down (like yoga or bench pressing), can make it easier for acid to escape the stomach.
• Eating before exercise: A full stomach combined with movement can trigger reflux, especially if you've consumed acidic or fatty foods.
• Weak Lower Oesophageal Sphincter (LES): This muscle acts as a barrier between the stomach and oesophagus. If it’s weak or relaxed due to GORD (gastro-oesophageal reflux disease), exercise can worsen symptoms.

Also read: Understanding gastro-oesophageal reflux disease (GORD) in adults

Risks and warnings

While occasional acid reflux after exercise is common, frequent symptoms could indicate GORD, a more serious condition requiring medical attention. Long-term acid exposure can lead to complications like oesophagitis, ulcers, or even Barrett’s oesophagus (a precancerous condition).

Signs you should see a doctor:

• Frequent reflux (more than twice a week)
• Difficulty swallowing
• Chronic cough or sore throat
• Chest pain (rule out heart issues)
• Hoarseness or voice changes

If you suspect GORD, a telehealth doctor consultation can be a convenient way to initially discuss symptoms and treatment options.

Tips for exercising with GORD

You don’t have to give up exercise to avoid acid reflux! Here are some doctor-recommended tips to manage symptoms:

1. Time your meals carefully

• Avoid eating 2-3 hours before exercise to give your stomach time to empty.
• Choose smaller, lighter meals to reduce the chance of reflux.

2. Avoid acid-triggering foods before workouts

Certain foods relax the LES or increase stomach acid production. Avoid these before working out:

• Spicy foods
• Citrus fruits
• Coffee and caffeinated drinks
• Carbonated beverages
• Fatty or fried foods
• Chocolate
• Alcohol

3. Stay hydrated, but don’t overdo it

• Sip water throughout your workout rather than gulping large amounts.
• Does drinking water help acid reflux? Yes, but too much water at once can distend the stomach and worsen reflux.

4. Choose the right exercises

Not all workouts trigger acid reflux. If high-impact activities cause symptoms, switch to lower-impact options like:

• Walking
• Swimming
• Cycling
• Yoga (but avoid poses that involve deep bending or lying flat)

5. Adjust your body position

• Keep your torso upright when exercising.
• Avoid lying down immediately after a workout.

6. Strengthen your core—carefully

Abdominal exercises like crunches and leg raises can worsen reflux. Instead, try planks or standing core exercises.

7. Wear loose, comfortable clothing

Tight-fitting workout clothes can increase abdominal pressure and push acid upward.

8. Pace yourself

Intense workouts can reduce blood flow to digestion, increasing the risk of reflux. Try moderate exercise if high-intensity training causes symptoms.

How to prevent acid reflux while running or riding?

Running and horseback riding involve bouncing movements that can trigger acid reflux. Here’s how to minimise discomfort:

• Run on an empty stomach: Give yourself at least 2-3 hours after eating.
• Maintain good posture: Keep your chest lifted to prevent compression of the stomach.
• Use a hydration pack: Sip water throughout rather than chugging it all at once.
• Choose softer terrains: Running on grass or a treadmill reduces impact compared to pavement.
• Ride with proper posture: If riding a horse, maintain an upright position to avoid putting pressure on your abdomen.

Also read: 20 Natural Home Remedies for Heartburn to Alleviate Its Symptoms

What to avoid?

If you’re prone to acid reflux, avoid: Eating too close to workouts; Drinking large amounts of coffee or soda; High-fat, acidic, or spicy foods pre-exercise; Lying down right after exercise; Tight workout clothes

When to consult a doctor?

If you experience frequent acid reflux despite making lifestyle changes, consult a doctor. A telehealth consultation can provide quick, convenient medical advice. You may need medications like antacids, H2 blockers, or PPIs to manage symptoms. Seek medical help immediately if you experience: Severe chest pain; Difficulty swallowing; Unexplained weight loss; Vomiting blood

How telehealth consultations help with GORD (Gastro-Oesophageal Reflux Disease)?

Telehealth has made managing GORD easier by providing quick access to online doctors, prescriptions, referrals, and medical certificates—all from the comfort of your home. Here’s how telehealth services can support GORD patients:

1. Telehealth appointments: An online doctor can assess GORD symptoms, discuss triggers, and recommend lifestyle changes or medications. Telehealth eliminates long clinic wait times, allowing patients to receive timely medical advice.
2. Medical certificates: GORD symptoms like acid reflux, nausea, and chest discomfort can disrupt daily life. Through telehealth, patients can request a medical certificate online if they need time off work due to severe symptoms.
3. Online prescriptions: Doctors can provide online scripts for acid-reducing medications. These prescriptions can be filled at a local pharmacy or ordered through an online pharmacy delivery service for convenience.
4. Online doctor referrals: If GORD symptoms persist despite medication and lifestyle changes, an online doctor referral can connect patients with a specialist for further evaluation or get a radiology scan to identify the issue.

Frequently Asked Questions

Does drinking water help acid reflux?

Yes! Water helps dilute stomach acid and wash it down the oesophagus. But avoid drinking too much at once, as it can distend the stomach and worsen reflux.

What neutralizes stomach acid?

Natural remedies include:

• Alkaline water
• Ginger tea
• Oatmeal or bananas (mild on the stomach)
• Chewing gum (increases saliva production, helping to neutralize acid)
• Over-the-counter antacids (like Tums or Gaviscon)

Final thoughts

Acid reflux after exercise doesn’t have to derail your fitness goals. By adjusting your diet, choosing the right exercises, and staying mindful of posture, you can reduce symptoms and keep moving without discomfort. If acid reflux persists, talk to a doctor for personalised treatment.