Since heartburn is a minor problem, it usually goes away just as quickly. However, the discomfort can last for days if you continue with your current lifestyle and diet. If you have noticed that specific foods or beverages trigger heartburn, you should regulate your diet and avoid these eatables as much as you can. Alcohol, chocolate, coffee, citrus fruits, sodas, greasy foods, fatty or fried foods, etc., can cause heartburn so, avoid them.

Now, let’s take a look at 15 home remedies that can help you get rid of heartburn.

1. Avoid Overeating
If you usually eat large meals, cut down on the quantity. Acid reflux, which causes heartburn, increases after meals, and if you overeat, it can add to the problem. So, to prevent the acidic contents of your stomach from going back up into your esophagus, stop overindulging during meals. It can weaken the muscles around it and render them dysfunctional in some cases.

2. Lose Weight
One of the causes of acid reflux is excessive abdominal pressure. Losing belly fat may help alleviate some of your symptoms. When you have too much belly fat, the weight on your abdomen can become so high that the lower esophageal sphincter gets pushed upward, away from the support of the diaphragm. Hiatus hernia is the medical term for this condition.

3. Adopt A Low-Card Diet
Poor carb digestion and bacterial overgrowth in the small intestine may cause acid reflux. Low-carb diets appear to be an effective treatment, but more research is required.

4. Limit Alcohol Intake
Excessive alcohol consumption can aggravate acid reflux symptoms. If you suffer from heartburn, limiting your alcohol consumption may help alleviate some of your symptoms.

5. Reduce Caffeine Intake
Coffee has been shown in studies to temporarily weaken the lower esophageal sphincter, increasing the risk of acid reflux. Coffee consumption may worsen acid reflux depending on the individual. If coffee causes heartburn, avoid it or limit your consumption.

6. Chew Gum
Chewing gum has been shown in a few studies to reduce acidity in the esophagus. Chewing gum stimulates saliva production and aids in stomach acid removal from the esophagus, preventing heartburn.

7. Avoid Eating Raw Onion
In one study, eating a meal containing raw onion increased heartburn, acid reflux, and belching in people who had acid reflux. Raw onions may also irritate the lining of the esophagus, exacerbating heartburn. Whatever the reason, if you believe that eating raw onion aggravates your symptoms, you should avoid it.

8. Limit Intake Of Carbonated Beverages
Carbonated beverages increase the frequency of belching temporarily, which may promote acid reflux and heartburn. If they aggravate your symptoms, try drinking less or avoiding them entirely.

9. Limit Citrus Juice Intake
While citrus juice is unlikely to cause acid reflux, it may temporarily aggravate heartburn. The majority of acid reflux patients report that drinking citrus juice aggravates their symptoms. Citrus juice, according to researchers, irritates the lining of the esophagus.

10. Eat Less Of Chocolate
There is little evidence that chocolate aggravates reflux symptoms. A few studies indicate that it may, but more research is needed.

11. Eat Less Of Mint
High doses of spearmint may aggravate acid reflux symptoms by irritating the lining of the esophagus. If you find that mint aggravates your heartburn, avoid it.

12. Elevate The Head Of Your Bed
Some people experience nighttime heartburn. It may interfere with their sleep quality and make falling asleep difficult. According to one study, patients who raised the head of their bed experienced significantly fewer reflux episodes and symptoms.

13. Avoid Eating Three Hours Before Bedtime
People who suffer from acid reflux get advised to avoid eating three hours before going to bed. Observational studies suggest that eating close to bedtime may aggravate nighttime heartburn. However, the evidence is inconclusive, and more research is required.

14. Wear Loose Clothing
Heartburn occurs when stomach contents rise into your esophagus, where stomach acids can burn the tissue. In some cases, heartburn may occur as a result of tight clothing compressing your stomach. If that’s the case, the first thing you should do is loosen your belt – or your pants, dress, or whatever else is keeping you in place.

15. Don’t Sleep On Your Right Side
Several studies have found that sleeping on your right side can aggravate nighttime heartburn. Stomach acid covers the lower esophageal sphincter when you lie on your right side. It raises the possibility of acid leaking through it and causing reflux.

Before you proceed with physical exercise of any kind, speak with an expert physical therapist for an accurate diagnosis of your back pain problem. Once you have a proper diagnosis, performing the correct exercises is of the essence. Like any other day, warm-up and cool-down exercises are equally important.

Now, let’s take a look at these exercises that you can do every day in the comfort of your home that will help mobilize your back and strengthen your back muscles and core, and improve your posture as well.

1. The Leg Roll
The leg roll is a brilliant warm-up exercise wherein you have to lie down on your back, bend your knees together, with your feet on the ground. Move your knees side to side, as far down as you can, without causing extra pain. You can perform this exercise for at least a minute.

2. The Pelvic Tilt
The pelvic tilt exercise works well in strengthening your lower back muscles. Here, you have to lie down on your back with your knees bent and your feet hip-width apart and firm on the ground. Keep your upper body relaxed and gently flatten your lower back and contract the muscles of your stomach. Next, tilt your pelvis towards your heels until an arch gets formed in your lower back, hold it in that position for 2-3 seconds, and return to the starting position. You can repeat this exercise 10 times or as advised by your physical therapist.

3. The Knee-to-Chest Exercise
This exercise routine helps stretch the back, hip, and pelvis. You have to lie down on your back and bring one knee up to your chest at a time and hold it in that position for about 2 seconds. Repeat the same with the other knee. Breathing correctly throughout your exercise routine is essential. You can repeat this exercise at least five times or as advised by your physical therapist. How To Cure Shortness Of Breath At Home

4. The Bridge
The shoulder bridge helps strengthen your lower back and spine, provided you do the exercise correctly. You have to lie down on your back with the arms on your side and knees bent together. Next, squeeze your stomach muscles and flatten the back, squeeze your glutes or bottom, and gently lift off the ground to form an arch. Stay in that position for at least 2-3 seconds or as advised and then slowly come back to the original pose. You can repeat this routine at least five times or again, as directed by the doctor.

5. The Cat or Cow
In this exercise routine, you have to be on all fours. Keep your hands under your shoulders and your knees in line with your hips. Next, round your back while breathing easy. Come back to the original position and repeat this routine at least five times or as advised by your physical therapist.

6. The Bird Dog
Again, in this exercise routine, you need to be on all fours. Keep your hands and your knees directly in line with your shoulders and hips, respectively. Breathe in and extend one leg and opposite arm in line with your spine; hold on for 4-5 seconds. Repeat this with alternate leg and arm.

7. The Back Stretch
Here, kneel on all fours with your spine in a neutral position. Now, take your backside towards your heels, with your arms stretched out front, and hold the position for 20-30 seconds. Make sure this exercise routine is approved by your physiotherapist beforehand.

8. The Leg Stretch
Lie on your back with your feet straight. Next, raise your right foot up and gently bring it towards your chest, keeping your other leg straight until you feel a stretch in your hamstrings. Repeat the same with the alternate leg.

9. The Toe Touch
Stand up straight with your arms stretched overhead and then bend forward slowly to touch your toes. Repeat this gently at least ten times.

10. The Child’s Pose
An easy exercise to perform, in the child’s pose, you have to kneel and sit on your heels with your arms extended ahead. You can then rest your head on the floor and hold the position for 10-20 seconds.

Physiotherapy can help with the most painful musculoskeletal conditions. Physiotherapy aims to reduce pain and help you return to whichever activities you are struggling with (for example, work, chores, or sport). There are several therapies used in treatments including electrotherapy techniques, manual therapy procedures, or different sorts of exercise programs. Physiotherapy treatments also include joint mobilization techniques, muscle stretching, massage, and taping or trigger point therapy. Availing physiotherapy at home is quite normal nowadays. It is particularly useful in situations in which the condition of the patient is quite serious or mobility is restricted. In such situations, the physiotherapist visits the home of the patient for diagnosis and treatment. Everything, starting from consultation to discussing the objectives of treatment, to the actual physiotherapy treatment process, everything can be carried out in your home.