Hiatus hernia could be due to many reasons like obesity, smoking, poor nutrition. Avoid giving pressure to abdomen. Avoid lifting weights. Avoid eating heavy meals. Avoid getting acid reflux. Maintain the weight in the healthy range. Eat fibre foods to ease the bowel movements. You should do relaxed deep breathing exercises, core strengthening exercises with proper guidance.

Walking, jogging, swimming and some yoga that doesn’t have a strain on your abdomen are best for your condition. Avoid intense exercises like crunches , squats and weight lifting. Diaphragmatic breathing is recommended. Lie down or sit in a comfortable position, placing one hand on your belly and the other on your chest. Breathe in as deeply as you can until you can feel your stomach press against your hand. Hold, then exhale and feel your stomach move back away from your hand. Repeat this three times in one sitting and do this for twice daily to start with. Avoid coffee, fried food, alcohol, smoking to ensure an improved health. Eat your dinner 3 hrs before bedtime. Hope this helps.