Back, chest, yoga and posture
Quick summary
- Some people say general exercise helped them burp: back strengthening, chest and shoulder workouts, yoga, or better posture.
- Many did this alongside the Shaker exercise, so it's hard to know which part helped.
- There's no research on this for R-CPD. But regular exercise is good for you, and the NHS says it can help prevent bloating (opens in a new tab).
What have people tried?
These are the kinds of things people on r/noburp mention (patient reports):
- Back strengthening and yoga. One person said they could burp until their back problems got worse. After back strengthening physio and yoga (opens in a new tab), they could burp again.
- Chest and shoulder workouts. Some people said burps came after working out. One mentioned burping after doing bench press (opens in a new tab). Another did standing shoulder presses (opens in a new tab) along with the Shaker.
- Going to the gym. One person did the Shaker for months, started going to the gym (opens in a new tab), and slowly began to burp more.
- Posture. People often say sitting or standing up straight, with your shoulders down and your head level, makes it easier to let a burp out. One person wrote that neck, shoulder and tongue posture is crucial (opens in a new tab).
How do people use exercise to help a burp?
- Pick something you enjoy and can do safely, like yoga, swimming, a gym class or a walk.
- Try a gentle stretch for your chest and upper back, like rolling your shoulders back and opening your chest.
- Notice gurgles during or after exercise. If one comes, stop, sit up straight and try to relax into the burp.
- Don't eat a big meal just before. The NHS says do not eat large meals late at night before bed or slouch when eating (opens in a new tab) if you're bloated.
What do people with R-CPD say?
“On about the 16th day of the cycling trip I randomly started burping, and honestly it felt cathartic, like a filter has been lifted.”
“I did a short workout every day for about a month (with the intention of getting fit, not fixing RCPD) and I found that surprisingly I started doing tiny burps.”
“a combination of the shaker exercises, dysphagia exercises, and going to the gym consistently helped the most. The more I stuck with the dysphagia and shaker exercises, the more micro-burps started occurring.”
“I am also self cured and posture is definitely a factor. It's way easier to burp standing up straight with your neck extended”
Patient reports. Short quotes, linked to the original post. We leave out usernames.
What does the evidence say?
- No study has tested exercise, yoga or posture for R-CPD.
- A 2026 review says tilting of the head to the side (opens in a new tab) or tightening the tummy muscles helped some people let air out after Botox. Position matters, but this was after treatment.
- For bloating in general, the NHS says to exercise regularly (opens in a new tab).
- If you have back or neck pain, an NHS physiotherapist can help. The NHS says you can get physiotherapy for free on the NHS, but there may be a long waiting list (opens in a new tab).
Frequently asked questions
Can yoga help you burp?
A few people with R-CPD say yoga and back exercises helped them (patient report (opens in a new tab)). There's no research on yoga for R-CPD, but it's low risk if you go gently.
Does posture affect burping?
People with R-CPD often say sitting up straight with their shoulders down helps a burp out (patient reports). A 2026 review notes some people need to tilt the head to the side (opens in a new tab) to let air out.
Should I see a physio for R-CPD?
A physio can't treat R-CPD itself, but can help with back or neck problems, and with exercises done safely. See our page on speech therapy and physio.
Sources
- NHS: Bloating (opens in a new tab)
- NHS: Physiotherapy (opens in a new tab)
- Lehmann and Kahrilas 2026, narrative review (free full text) (opens in a new tab)
- r/noburp self-cure megapost (Internet Archive copy) (opens in a new tab) (patient reports)
Other things people try
- Shaker exercise (head lift)Lie flat and lift your head to look at your toes. The exercise people mention most.23 of 120 people mention it
- Relaxing into the burpNotice the gurgle, relax your throat and let it come up. Don't force it.78 of 120 people mention it
- Side neck sit upsLie on your side and lift your head towards the ceiling. Often done with the Shaker.12 of 120 people mention it
- Throat massage and pressureGentle massage around the voice box. Never hitting or squeezing your neck.21 of 120 people mention it
- Back, chest, yoga and postureGym work, yoga, physio for the back, and sitting up straight.23 of 120 people mention it
- Fizzy drinks and positionsLying on your left side, chin tucks, head turns, and practising with a fizzy drink.47 of 120 people mention it
- Swallowing airA few people gulp air to practise. It can make bloating worse, so read the warnings.25 of 120 people mention it
- Diet: less gasLow FODMAP, fewer fizzy drinks, eating slowly. Can ease symptoms while you try other things.7 of 120 people mention it
- HypnosisThe only non-Botox, non-surgery case in the medical papers so far.Backed by one published case
- Speech therapy and physio (BERP)A therapist teaches you positions to let a burp out. Tested in a small study.7 of 120 people mention it
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