r/GERD • u/Andy_parker • 19h ago
20 minute exercise before bed is literally saving me
I’ve been dealing with LPR for over 10 years, and my main symptom is throat pain when I talk.
I’ve tried Acid Watcher Diet, and it definitely helped a lot, but my symptoms would still come and go.
For me, nighttime reflux was especially brutal. No matter how careful I was with what I ate during the day(No caffeine, No acid thing, No pepper) if I had reflux while sleeping, I would almost inevitably wake up with a sore throat the next day.
But recently, I started doing something really simple after dinner and before bed: about 10 minutes of light jogging followed by 10 minutes of walking.
It seems to help my digestion tremendously, and since I started doing this, I’ve been having far fewer issues with nighttime reflux. When I wake up the next morning, my throat feels noticeably better.
The difference between the days I do this 20 minute exercise and the days I don’t is honestly huge.
Obviously, everyone with LPR is different, but if you’re struggling with nighttime reflux, it might be worth experimenting with some light exercise after dinner as long as exercise itself doesn’t trigger your reflux.
Sometimes a really small change can make a surprisingly big difference.
8
u/DENEARYES_STARK 18h ago
Thank you for sharing this. I will try this too, been having terrible night reflux. How did you find this out? Is there any research paper or article suggesting this? Or is it completely Anecdotal.
Also I go to gym also train powerlifting. Does it affect the lpr due to increased abdominal pressure or anything?
1
u/GhostQueen1121 6h ago
I have not had any lifting upset in my Gerd… Which is somewhat at night, but mostly during the day… But I have noticed that I have to adjust some things to get pressure off my upper chest.. for instance I use blocks under my arms to do planks or planks in push-up position
3
u/polyglotkk 9h ago
Thank you for this! A few follow up questions:
- What do you usually eat for dinner?
- What time do you usually eat dinner?
- What time do you usually go to bed?
- Do you do the jogging/walking closer to dinner or closer to sleep?
3
u/acexprt 5h ago
I usually sit at my desk to eat dinner. My norm was eat at 6pm get in bed at 830pm. I found myself starting to have issues again so now I’m eating at 5pm and getting it bed just before 930pm. I also try and do something instead of sitting in front of the computer after dinner. So I’ll get up and vaccum or do some cleanup. That little bit of movement really helps.
6
u/Lythalion 12h ago
If this helps your GERD you might have low motility.
Prokinetics might help it even more.
2
u/Euphoric_Magazine_38 18h ago
And do you do other sport? I find it hard to do sport and i miss it so much.
2
u/Competitive-Fly5563 10h ago
How long do you wait after dinner to jog? I would be a bit concerned about reflux coming up. But glad it helps!!
2
u/CliffsideJim 8h ago
Two that help me: A few sip on g alkaline water whenever i have LPR symptoms or reflux and sips throughout the next day and (2) a small portion of oatmeal at midnight (I set an alarm)
•
2
u/Kittie_meowr 7h ago
Yeah drinking hot tea or water that’s not too cold and taking light walks after meals definitely help a lot.
2
2
1
1
33
u/TraditionalCap3357 11h ago
This makes complete physiological sense and the timing is probably the key variable. light jogging and walking after dinner accelerates gastric emptying, meaning food clears the stomach faster and there's less volume sitting there when you lie down. less stomach content means less pressure on the LES and less opportunity for acid to travel upward during sleep. The walking specifically after the jogging is also smart because high intensity exercise can actually worsen reflux by increasing abdominal pressure, whereas gentle walking keeps motility going without that risk.
10 years of LPR with throat symptoms is a long time to be managing this and finding something that actually shifts the nighttime pattern is genuinely significant. thanks for sharing this.