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8 Ways to Control Acid Reflux When You're Working From Home

Image of 8 Ways to Control Acid Reflux When You're Working From Home
Image of 8 Ways to Control Acid Reflux When You're Working From Home

So, you’ve been working from home now for what feels like forever. And you may have noticed in that time that your acid reflux isn’t just present, it’s worse. Don’t worry, you’re not alone in feeling that way! In fact, it’s why we’ve compiled this list of tips to help you get back to feeling better.

1. Stick to your normal diet as much as possible

While indulging in your favorite foods may feel comforting, many of those foods may also be acid reflux triggers. So, if you wouldn’t typically have eaten a huge bacon egg and cheese sandwich for breakfast on a Tuesday morning, then doing that now is probably not the best idea when it comes to your heartburn.

Want to know what is the best idea? Checking out our acid reflux diet guide. It includes all the foods you should be eating, plus recipes.

2. Create a snacking schedule

On the note of sticking to your normal diet... it’s easy to fall into the habit of frequent snacking when you’re stuck at home all day (for months on end). Unfortunately, overeating is a pretty big acid reflux trigger and it’s important that you do your best to resist the temptation. But, we know that’s easier said than done. Try setting up a snacking schedule that includes some healthy, low-acid options. Some of our all-time favorites are pretzels, fruits like apples or bananas, edamame, nuts, and raw veggies with a savory dip like hummus.

3. Make exercise work for you

There’s a somewhat complicated relationship between acid reflux and exercising. The good news is that exercise can help you stay healthy, which will likely reduce your symptoms.

The bad news? Exercising can also make your heartburn worse. As acid reflux expert and Evens medical advisor Gil Weitzman explains, “Exercise can increase the intra-abdominal pressure which can promote acid reflux.” So, what now?

Try and find low-impact exercises you can do from your living room. Here are some we love:

  • POPSUGAR Fitness: This Youtube channel has plenty of fun low-impact workouts, like this 30-minute dance groove one that you can do in a small space.
  • Tone it Up: Looking for more of a community element? features a best friend fitness duo who share routines while building an incluive fitness community.
  • The Today Show: The Today Show put together a great round-up of simple exercises you can do at home that don’t require equipment.

4. Find ways to de-stress

You’ve probably heard that stress can also cause heartburn. And needless to say, there’s still a lot to be stressed about. Luckily, there are plenty of at-home resources to help you manage your stress:

  • Yoga: Yoga with Adriene on Youtube offers yoga curated for your personal goals like stress management or digestive health.
  • Mindfulness: Apps like Headspace and Calm help you explore and improve your mindfulness. While guided imagery, in which you transport yourself to your “happy place” in your mind.
  • Baking: Yep, stress baking is real. While there are almost endless recipes out there, these 15 from The Kitchn are a great place to start.
  • Therapy: More therapists than ever are now available to speak over video or on the phone. There’s no shame is seeking out help if you feel like you need to talk to someone. You can see potential therapists here.

5. Limit how much you drink

We know that now may seem like the perfect time to indulge in a daily happy hour, but for those prone to acid reflux it’s hard to do so without immediately regretting it. The best advice we can offer is to avoid alcohol entirely. But, if you’re going to have a drink, make sure not to do it in excess. (One glass of wine? Probably fine. A whole bottle? Maybe not.) And don’t make it a nightcap—lying down can worsen acid reflux.

6. Ease up on the coffee

Coffee is cheap and readily available at home, so it’s easy for one cup to turn into three. It’s even easier for those three cups of coffee to turn into a whole day’s worth of discomfort. Can’t live without your caffeine fix? Try replacing (at least one of) your daily cups of joe with a caffeinated tea.

7. Track your triggers

A lot may still feel uncertain right now, but that doesn’t mean you can’t nail down what’s making your acid reflux symptoms flare up. Try writing down everything you eat and marking whether or not it triggered you. Hopefully you’ll start to see patterns. And once you see those, you can start making changes and feeling a little better each day.

8. Prioritize your sleep

Chances are you’re doing a lot more laying down right now than your body was used to in the before times, whether that’s from watching TV or doing your work on the couch. The more you lay down, the more likely you are to experience acid reflux. So, how can you avoid discomfort when you’re trying to sleep? One of the most important tips is to never eat within three hours of going to bed. Another tip is to try propping yourself up with a wedge pillow — likethis one — which help gravity work in your favor by blocking acid from trickling up the esophagus.


To sum this all up, making the leap from an in-office job to working from home was a pretty huge adjustment and it’s understandable that you fell into a few bad habits while you tried to figure out your new routine. While you can’t change your whole lifestyle overnight, incorporating a few of our tips into your daily routine can make a real difference in how you feel.


The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided in this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

Photo courtesy of Thought Catolog, Unsplash