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If you're experiencing heartburn from a hiatal hernia, put less pressure on your stomach. To do this, eat smaller portions of food in each sitting. You should also eat slowly so that your stomach digests food easier and faster. This can also reduce pressure on the stomach sphincter (LES), a muscle that is already weakened. Try to avoid eating 2 to 3 hours before going to bed. This will prevent food from putting pressure on your stomach muscles as you try to fall asleep. You may also want to change your diet to reduce excess stomach acid. Avoid high fat foods, chocolate, peppermint, alcohol, onions, tomatoes, and citrus. Wear clothing that doesn't constrict your stomach or abdomen. Avoid wearing tight clothing or belts. Instead, choose tops that are loose around your waist. If you do wear a belt, adjust it so that it doesn't tightly hug your waist. When you constrict your stomach or abdomen, you can cause recurrent hernias and make hyperacidity worse. The acid in your stomach can be forced back into your esophagus. If you're overweight, you're putting extra pressure on your stomach and abdominal muscles. This extra pressure can increase your risk for developing another hernia. It can also make acid in your stomach back up into your esophagus. This can cause reflux and hyperacidity. Try to lose weight slowly. Aim to lose no more than a pound or two a week. Talk to your doctor about adjusting your diet and exercise plan. Since you shouldn't lift heavy things or strain, try to do exercises that strengthen and support your muscles. Lay flat on your back and try one of the following stretches: Bring your knees up so that your legs are slightly bent. Place a pillow in between your legs and use your thigh muscles to squeeze the pillow. Relax your muscles and repeat this stretch ten times. Keep your hands at your sides and lift your knees off the ground and into the air. Using both legs, do a pedaling motion in the air. Keep doing this until you feel muscle strain in your abdomen. Bring your knees up so that your legs are slightly bent. Place your hands on the back of your head and bend your torso up by about 30 degrees. Your torso should be closer to your knees. Hold this position and carefully recline. You can repeat this 15 times. If you're experiencing reflux, try to stop smoking. Smoking can increase your stomach acid, making the reflux worse. And, if you're planning on getting surgery to treat your hernia, your doctor will most likely advise you to quit smoking in the months leading up to the surgery. Smoking will make it harder for your body to heal after the surgery and it can raise your blood pressure during the surgery. Smoking also increases your risk for developing recurrent hernias and infection from surgery.

Summary:
Eat smaller meals. Reduce pressure on your abdomen. Lose weight. Exercise key muscles. Stop smoking.