Acidity Refusing To Go Away? Doctor Says Long Sitting Hours, Not Rich Food, May Be To Blame

Acidity or acid reflux is often blamed on spicy food, late dinners, caffeine or irregular eating patterns. Yet, many patients, despite healthy eating, continue to battle heartburn and persistent acidity. Emerging clinical observations suggest a different culprit - long sitting hours. With today's work culture as well as binge-watching culture, hours spent hunched over desks, laptops, or couches have soared. According to Dr Nishant Nagpal, Director of Gastroenterology at Fortis Hospital, Vasant Kunj, "even individuals who are otherwise careful with their diet" are developing recurring acidity, and the silent trigger might be their sedentary lifestyle.

This shift marks a departure from conventional thinking, which has focused heavily on diet and meal timing. Now, posture, body mechanics, and the physical effects of inactivity are increasingly being seen as key contributors to acid reflux. As research into posture, abdominal pressure, and the functioning of the lower eosophageal sphincter accumulates, gastroenterologists are urging a more holistic view towards reflux, one that balances diet with movement, ergonomic posture, and regular breaks.

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Why Long Sitting Hours Impact Digestion

The human digestive system relies not only on what you eat, but also on how you sit, move and maintain posture. Prolonged periods of sitting, especially in a slouched or compressed posture, alter the normal mechanics of digestion.

• Gravity's role in digestion: When you stand or walk, gravity helps keep stomach contents, including acid, anchored. Sitting for long hours, particularly with a hunched back, removes this natural advantage, making it easier for acid to travel upward into the eosophagus.
• Increased abdominal pressure: Slouching or leaning forward compresses the abdomen, raising intra-abdominal pressure. This pressure can force the stomach contents upward, especially if the lower eosophageal sphincter (LES) is not strong or properly aligned. 
• Weakened sphincter function and delayed gastric emptying: Prolonged inactivity may reduce the tone of the LES, the muscular valve that prevents acid backflow. Combined with slowed gastric emptying due to inactivity, this creates an environment ripe for repeated acid reflux episodes, even in people with healthy diets. 

As Dr Nagpal explains, many patients report acidity symptoms not after a heavy meal, but after long meetings, continuous laptop work or extended sitting at home. "When a person remains seated for hours in a slouched or compressed posture, abdominal pressure gradually increases," he notes. Over time, that pressure can push acid upward, triggering the familiar burning sensation.

Also Read: Can Chewing Ajwain After Dinner Relieve Acidity, Gas And Bloating?

Practical Steps To Manage Reflux With Posture And Movement

According to Dr Nagpal and established gastroenterology advice, relying solely on dietary changes is not enough. Instead, combining mindful posture and regular movement with dietary care offers the best shot at relief from acidity and gas. Here are recommended steps:

• Take regular breaks: Stand, stretch or walk for 5-10 minutes every 30-60 minutes, especially if you work long hours at a desk. This helps reset abdominal pressure and supports digestive motility.
• Maintain an upright posture when sitting: Keep your back straight, shoulders relaxed, feet flat on floor. Avoid slouching or leaning forward for prolonged periods.
• Avoid cramped sitting or sitting immediately after meals: Try not to sit or lie down for at least 1-2 hours post meals. Give gravity and digestion a chance to do their work.
• Ensure meals are moderate, and avoid overeating: Eating smaller, frequent meals rather than large heavy ones can ease the burden on the stomach. 
• Stay hydrated and avoid tight clothing around the abdomen: Tight clothing and dehydration can increase pressure on the stomach and LES. 
• If reflux persists, raise the head of your bed by a few inches: This is a well-documented method to reduce nighttime reflux episodes. 

Acidity is often dismissed as just a dietary problem. Yet mounting evidence, along with clinical observation, shows that long hours of sitting, poor posture and inactivity may silently feed persistent acid reflux. As Dr Nishant Nagpal emphasizes, "when acidity refuses to go away despite dietary caution, it may be helpful to look beyond food and evaluate daily habits."

By paying attention to how we sit, move and position ourselves, and by taking simple steps like standing up, stretching, sitting upright, and avoiding lying down right after meals, many people may find lasting relief from recurring acidity. It's not always what you eat, but how you live.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.