Gastric reflux pain catches you off guard: the burning pain in your chest after lunch, the pain when you lie down at night, and the sour taste that makes you reach for antacids once again. These symptoms are an everyday battle for many people.
However, gastric reflux pain is not just about what is going on in your stomach. It is usually related to your daily habits, such as how you eat, move, sleep and handle stress. Recognising this connection can help you take small, achievable steps that will provide major relief in the long term.
Let's start with the basics. Acid reflux, also known as gastric reflux, occurs when stomach acid flows backwards up into the oesophagus, which is the passage between the mouth and the stomach. The oesophagus is not designed to deal with acid, so the lining becomes irritated and the result is the familiar burning pain associated with acid reflux.
Over time, acid reflux can lead to a condition known as GERD (gastro-oesophageal reflux disease). However, it is not only what is going on in your stomach that matters, but also what happens to you in your everyday life.
You may be surprised to know the extent to which your daily decisions affect reflux. The following are some of the largest offenders:
Eating fast means that you swallow more air, and you do not give your stomach time to digest food well. This puts pressure on your stomach and increases the risk of reflux.
One of the most common triggers is a heavy dinner before going to bed. Lying flat slows down your digestive system and makes it easier for acid to move upwards.
Fried food, hot sauces and fatty desserts can loosen the lower oesophageal sphincter (LES) -the valve that holds the acid in your stomach. When this valve becomes weak, pain from gastric reflux becomes more common.
These three irritate the stomach wall and relax the LES. Symptoms are aggravated by even a couple of cups of coffee or a glass of wine, more so when taken on an empty stomach.
Hunching over the table after a meal puts pressure on your stomach. Standing or walking for a few minutes after meals can help to alleviate reflux.
Stress itself does not lead to reflux, but it can trigger your stomach to produce more acid and slow down digestion. Poor sleep combined with stress can lead to gastric reflux pain.
Medication and therapy can play a role, but what you do every day is equally important. Try to incorporate the following habits into your daily routine:
● Eat smaller meals more frequently instead of three large meals.
● Do not lie down for at least two hours after eating.
● Raise your head slightly during sleep to minimise night-time reflux.
● Restrict your caffeine and alcohol intake, particularly in the evening.
● Maintain a healthy weight to avoid overstraining the abdomen, which increases reflux.
● Control stress through breathing exercises, light exercise or relaxation therapy.
At VL Therapy, we constantly remind patients that there are no quick fixes for gastric reflux pain; rather, it involves developing consistent long-term habits that safeguard the digestive system and enhance overall health.
Lifestyle changes are significant, yet some individuals are unable to cope with residual pain. Professional assistance is possible in these situations.
The interventions can be:
● Physical therapy to enhance back position and relieve stress in the diaphragm and upper abdomen.
● Breathing exercises to assist in controlling intra-abdominal pressure and minimise reflux.
● Assisted yoga to aid digestion and release muscle tension due to poor posture.
VL Therapy aims to restore balance to the body's natural systems, as many people are unaware that digestion, breathing and movement are more interconnected than they realise.
Does gastric reflux pain occur solely due to stress?
Not directly, but stress can aggravate symptoms by increasing acid secretion and slowing digestion. Managing stress will reduce exacerbations.
Is gastric reflux pain the same as heartburn?
One of the most common symptoms of reflux is heartburn; however, you may also have bloating, regurgitation, and nausea.
How long does it take for lifestyle changes to reduce gastric reflux pain?
Within 2-4 weeks of regular changes, most people begin to feel better, but the long-term outcomes are determined by how well you continue making the changes.
Can posture correction really help with gastric reflux pain?
Yes. By improving your posture, you are taking the pressure off of your abdomen and this can greatly decrease the number of reflux episodes, particularly after eating.
Your body sends you hints even before the pain is too great. You can achieve this by being mindful of your habits, such as what you eat, how you move and how you deal with stress. This will ease your gastric reflux pain and support your digestive health in the long term.
At VL Therapy, our goal is to help you understand and support your body’s natural recovery, not just manage symptoms. With the right guidance, awareness and small daily adjustments, relief from gastric reflux pain is entirely within reach.