Yoga

I've been reluctant to try yoga that can help with the reflux. However, some people have been recommending me to get into yoga/meditation ..

anyone has any poses to recommend?

i dont have any poses to recommend because the one pose that i know that might help involves an upside down position

(its called the plow and i can only try it when i havnt eaten in 4 or more hours, an even then, sometimes...trouble)

im sure there must be other poses that others will come along and recommend

i can recommend a yoga exercise

diaphragmatic breathing

research indicates that the crural diaphragm reinforces the action of the LES and when everything is in its place the diaphragm sits right around the LES helping it to do its job

hiatal hernias displace this relationship

diaphragmatic breathing is deep slow breathing that involves expanding and contracting the belly with each breath, rather than the chest

it has been suggested that this exercise physically improves the architecture between the LES, diaphragm and hiatus.

maybe

of greater certainty is that this exercise calms, and decreases incidence of TLESRs (transient lower esophageal sphincter relaxations)

yeah i know what you might be thinking...why would we want to decrease the LES relaxations...its counter intuitive, but the les is a sphincter and is closed when the muscle is in tension...relaxations cause it to open at the wrong time allowing reflux

believe or not, when we are calm the LES can remain tight, and when we are anxious the LES gets loose.....crazy

if you web search "diaphragmatic breathing" you will get a ton of hits

but its really simple, breath slow, expnad the volume below your belly button on inhalation and slowly contract as you exhale...use the chest expansion as little as possible when diaphragmatic breathing

best of good luck to you
mock turtle