How to Prevent Back Pain Caused by Acid Reflux

Acid reflux is normally associated with a burning sensation behind the breastbone (heartburn) or a sour taste in the mouth. But it can also cause back pain between the shoulder blades or across the upper back.

This pain is often confused with muscular or spinal issues. Yet, despite exercising the back, performing stretches, or resting the region, it doesn’t get better. That’s because it’s acid reflux related.

Reflux-related back pain is common and treatable. With a few lifestyle and dietary changes, you can enjoy relief from your back pain and other reflux symptoms.

Can Acid Reflux Really Cause Back Pain?

In short, yes.

Acid reflux occurs when stomach acid flows back into the oesophagus. When this occurs, it irritates the lining of the oesophagus, causing heartburn. In some people, the acid irritations also affect the vagus nerve, leading to the pain being felt in the back. Most often, this pain is felt in the upper or middle part of the back.

Lower back pain can also occur with a hiatal hernia. This is when part of the stomach bulges into the chest cavity. A hiatal hernia increases the risk of acid reflux.

What Does Reflux-Related Back Pain Feel Like?

Reflux-related back pain is very similar to heartburn. People often complain of burning, aching, or pressure between the shoulder blades. It’s different from muscular or spinal pain as it’s not related to movement. Nor does it radiate into your arm.

Usually, the pain is worse after meals, at night, or when lying flat.

Common Triggers of Acid Reflux Back Pain

Large or Late Evening Meals

Large or late evening meals increase the pressure in your stomach. This can force acid upwards, causing symptoms to worsen at night.

Poor Posture and Slouching

Slumping or slouching causes chest compression, increasing reflux. If you eat, then slouch at your desk or slump with your phone, you might notice your back pain worsen.

Trigger Foods and Drinks

Acid reflux is often triggered by specific foods. Common culprits include spicy or fatty foods, alcohol, caffeine, or chocolate. Everyone’s sensitivity to foods differs, but back pain linked to eating these foods is usually reflux related.

Excess Abdominal Pressure

Tight clothes, belts, or excess body weight (particularly around the abdomen) place pressure on the abdomen. That pressure can force food and acid out of the stomach and back into the oesophagus. The result is reflux-related back pain. Similar symptoms can occur with bending or lifting heavy objects after meals.

How to Prevent Back Pain Caused by Acid Reflux

Change How and When You Eat

Avoid eating big meals right before bedtime and stay away from trigger foods. It’s sensible to eat little and often. You should also time your evening meal so it’s at least 3 hours before bedtime. Avoid lying down immediately after eating.

Improve Posture Throughout the Day

Sit upright, keep your desk at hand height, and your screen level with your eyes. Slouching, especially after meals, increases the risk of acid reflux and the associated back pain.

Adjust Sleeping Position

Sleeping position is another key factor. Lying flat makes it easier for acid to flow back up into the oesophagus. Raise your head up, or sleep on your left-hand side to reduce reflux, helping you get a good night's sleep without the discomfort.

Identify and Reduce Trigger Foods

Find your trigger foods and minimise or cut them out. Keeping a food diary of your meals and symptoms can help track down the culprits.

Support Healthy Digestion

Eating slowly, chewing thoroughly, and minimising constant grazing gives your stomach time to digest the food and speeds up emptying times. This prevents food from backing up into your oesophagus.

When Medication May Be Necessary

If nothing makes your reflux symptoms better, you might need medications. Always speak to your doctor before starting any medications.

Antacids are commonly used for immediate relief during reflux. They neutralise the acid, stopping any reflux-related back pain.

Proton pump inhibitors (PPIs) and H2 Blockers offer long-term relief. These medications reduce acid production but require an overview from a medical professional. It’s always best to try lifestyle changes first over medication, if possible. But we recognise medications can be necessary.

Ready for Real Answers on Your Reflux?

If heartburn, regurgitation, throat discomfort, or reflux-related back pain are part of your daily life, it’s worth getting an answer. Don’t try to manage your symptoms alone.

The Functional Gut Clinic offers advanced 24-hour reflux testing and evaluation to help diagnose your symptoms. With clear results and personalised guidance, you can move towards lasting relief. Don’t let your reflux interfere with your life.

Learn more about GERD and acid reflux and take back control of your health.

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