9 Habits for Reversing Hourglass Syndrome & Improving GERD/Digestion

9 Habits for Reversing Hourglass Syndrome & Improving GERD/Digestion

Hourglass syndrome, a condition characterized by poor posture and muscle imbalances, often contributes to digestive issues like GERD. Here are nine habits to help you reverse hourglass syndrome and improve your digestion.

  1. Strengthen Your Lower Back

Why it helps: A strong lower back supports better posture, alleviating pressure on the abdominal area, which can help reduce GERD symptoms.

How to do it:

  • Exercises: Incorporate lower back exercises such as bridges, supermans, deadlifts, planks or even lower back focused pilates/yoga into your routine.
  • Consistency: Aim for at least three sessions per week, gradually increasing intensity as your strength improves.
  • Posture Tips: Maintain good posture throughout the day to support your lower back muscles.

Example Routine:

  • 3 sets of 15 reps of bridges
  • 3 sets of 10 reps of supermans
  • 3 sets of 12 reps of deadlifts (using light weights initially)
  • 3 sets of 30-60 seconds of planks.

Yoga/Pilates Examples:

25 min pilates for posture: https://www.youtube.com/watch?v=imWc_27U9w8&ab_channel=MoveWithNicole

5 min back workout:

https://www.youtube.com/watch?v=5H8K9HL9QaU&ab_channel=LidiaMera

You can find plenty more free workouts like these on youtube!


  1. Wear Low-Rise Pants

Why it helps: High-waisted pants can compress the stomach, exacerbating GERD symptoms. Low-rise pants alleviate this pressure. 

How to do it:

  • Clothing Choices: Choose pants that sit below your natural waistline to avoid pressure on your stomach.
  • Comfort: Ensure that your clothing is comfortable and does not dig into your abdomen.

Tip: Look for pants with a bit of stretch for added comfort. Basically avoid clothing items that dig into your stomach.

  1. Improve Hip Alignment (Posture)

Why it helps: Proper hip alignment reduces the strain on your lower back and abdomen, promoting better digestion and reducing GERD symptoms.

How to do it:

  • Posture Check: Regularly check your posture when sitting/stand to ensure your hips are aligned with your shoulders and feet. (awareness is key)
  • Stretching: Incorporate hip flexor and hamstring stretches into your routine to maintain flexibility.
  • Strengthening: Strengthen your core and glute muscles to support proper hip alignment.

Example Stretches:

  • Hip flexor stretch: Hold for 30 seconds per side, 3 times.
  • Hamstring stretch: Hold for 30 seconds per side, 3 times.

  1. Drink Plenty of Water

Why it helps: Staying hydrated aids digestion and can help prevent the acid buildup that leads to GERD.

How to do it:

  • Daily Intake: Aim for at least 8 glasses of water a day.
  • Timing: Drink water throughout the day, rather than all at once, to avoid overwhelming your digestive system.
  • Infusions: Add lemon (if tolerated) or cucumber slices for a refreshing twist.

Tip: Keep a water bottle with you to remind yourself to drink regularly.

  1. Heartburn Elixir

What it is: A tasty drink mix crafted with premium botanicals, proven to effectively relieve heartburn.

Why it helps: 

  • Quickly alleviates active heartburn.
  • Coats/Protects the esophagus with plant mucilage.
  • Promotes healing of the gut lining.
  • Immune-boosting anti-inflammatory super food.

How to make it: Mix 2 tsp with water or your milk of choice .

Instructions: Drink Heartburn Elixir after large meals or during flare ups to help balance stomach acid levels.

  1. Low-Impact HIIT Workouts

Why it helps: Exercise improves overall digestion and reduces stress, a common trigger for GERD.

How to do it:

  • Routine: Incorporate low-impact HIIT workouts into your daily routine.
  • Duration: Aim for at least 30 minutes, 3-5 times per week.
  • Intensity: Focus on moderate intensity to avoid overexertion.

Low Impact HIIT Example Videos:

https://www.youtube.com/watch?v=JkVHrA5o23o&ab_channel=MadFit

https://www.youtube.com/watch?v=qm0jfBEbGrU&list=PL9jpSjr09H4cWhEU5pxTmnpsacuo8zqNN&ab_channel=growingannanas

You can find plenty more free workouts like these on youtube!


  1. Cook Veggies Until Well Done

Why it helps: Well-cooked vegetables are easier to digest and less likely to trigger GERD symptoms.

How to do it:

  • Cooking Methods: Steam, boil, or roast vegetables until they are tender.
  • Types of Veggies: Focus on non-cruciferous vegetables like carrots, zucchini, and green beans, which are gentler on the stomach.

Tip: Avoid frying or heavily seasoning vegetables to keep them easy to digest. When pan-frying veggies, always make sure to add some water and let it boil for a bit.

  1. Small Bites & Long Chews

Why it helps: Eating slowly and chewing thoroughly reduces the workload on your digestive system, helping prevent GERD.

How to do it:

  • Portion Size: Take smaller bites to make chewing easier.
  • Chewing: Aim to chew each bite 20-30 times, or until “applesauce consistency” before swallowing.
  • Pacing: Put your fork down between bites to slow down your eating pace.

Tip: Practice mindful eating by focusing on the taste and texture of your food.

  1. Breathing Exercises

Why it helps: Proper breathing techniques can reduce stress and improve diaphragm function, aiding digestion and reducing GERD symptoms.

How to do it:

  • Deep Breathing: Practice deep breathing exercises, inhaling through your nose and exhaling through your mouth, holding the full exhale for 2-3 seconds.
  • Consistency: Set aside 5-10 minutes each day for breathing exercises.
  • Posture: Ensure you are sitting or lying down in a comfortable position.

Example Exercise:

  • Sit or stand comfortably with your back straight.
  • Inhale deeply through your nose for a count of 4.
  • Hold your breath for a count of 3.
  • Exhale slowly through your mouth for a count of 8.
  • Hold your breath for a count of 3.
  • Repeat for 5-10 minutes.

By incorporating these habits into your daily routine, you can help reverse hourglass syndrome and improve your digestion, leading to better overall health and reduced GERD symptoms.

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1 comment

I love this and I’m so grateful for you posting this just tried it today feel so much better than what other workouts I’ve done thank you!

Celeste Torres

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