how to fix stomach muscle pain

Abdominal Muscle Strain

By Terry Zeigler, EdD, ATC

What is an abdominal muscle strain? 

A strain is an injury to a muscle. A strain can vary in severity from a mild stretch to a full rupture. In an abdominal muscle strain, any one of the four muscles can be injured causing extreme discomfort with any trunk movements as well as with coughing, laughing, deep breathing, or sneezing. 

What are the classifications of abdominal muscle strain? 

First Degree Abdominal Muscle Strain – A mild stretching of a muscle is diagnosed as a first degree abdominal strain and can result in localized pain, mild swelling, and pain with movement, coughing, laughing, deep breathing, or sneezing.

Second Degree Abdominal Muscle Strain – A more severe injury of an abdominal muscle is a partial tear or (second degree). Depending on the number of fibers torn, this type of injury may be quite debilitating for the athlete. The athlete may experience sudden abdominal pain, marked tenderness, localized swelling, and discoloration. Any and all movements of the athlete may be painful with the athlete guarded in his/her movements.

Third Degree Abdominal Muscle Strain  – A third degree muscle strain is the most severe injury and is diagnosed as a complete muscle rupture either at its insertion, origin, or midsection. Along with the symptoms of a second degree muscle strain, the athlete may also experience the symptoms of shock including nausea, vomiting, pale skin, excess perspiration, difficulty breathing, and a shallow and rapid heart rate. Athletes suspected of a full rupture muscle tear should be immediately removed from the activity and provided emergency medical care until emergency services arrive. The athlete should be kept still while an ice pack is applied to the injury. The athlete’s vital signs (pulse, respiration, blood pressure) should be monitored until help arrives.

How is an abdominal muscle strain diagnosed? 

An abdominal strain is easily diagnosed by a sports medicine professional with the use of a thorough medical history and complete clinical evaluation. Palpation of the injury site combined with abdominal muscle tests can provide enough information to determine the severity of the abdominal muscle injury as well as the specific muscle injured. 

Who gets an abdominal muscle strain? 

Athletes more susceptible to an abdominal strain are those in sports that require strong rotational movements or flexion/hyperextension movements. They are usually acute (traumatic) injuries seen in athletes in the sports of baseball, softball, basketball, gymnastics, and track and field.

What causes abdominal muscle strain? 

The most common causes of abdominal strains are sudden twisting (i.e., swinging a bat) or sudden hyperextension of the spine (i.e., as seen during dynamic gymnastics movements) (Anderson, M.K., Hall, S.J., & Martin, M., 2005). If the force of the movement is stronger than the fibers of the muscles can withstand, the muscle will begin to stretch. If the force continues, the fibers may begin to tear. Continued force could cause a complete rupture within the muscle or between the muscle and its fascial attachment.

What can I do to prevent an abdominal muscle strain? 

Athletes can prevent abdominal muscle strains by maintaining the flexibility of their trunk and increasing the strength of their core muscles. The good thing is that many sports programs already include core strength training exercises as part of their conditioning program. If athletes are involved in programs that do not incorporate core training, a large variety of these types of exercises are used by personal trainers, physical therapists, and certified athletic trainers. These professionals can be consulted for additional or advanced exercises to strengthen core muscles.  Here are a few good at home abdominal exercises.

The Bridge – Is a core exercise that can be done without equipment. It is easily performed and has a lot of variations that can be added to increase the difficulty level of the specific exercise.

• The athlete starts in a position lying on the floor. The athlete bends his/her knees so that his/her feet are on the floor. Then the athlete pushes his/her pelvis up so that the knees, hips, and spine are in one line. Initially, the athlete may want to place his/her hands and arms on the ground to add stability.
• As the athlete gets stronger, the athlete can raise his/her arms off of the floor. As the athlete moves up into the bridge, the athlete should contract all of the muscles in and around the trunk and hold the bridge for 10 seconds. This can be repeated for a total of three sets of ten repetitions.
• To increase the difficulty of this exercise, the athlete can extend one knee by lifting his/her foot off of the ground while in the bridge position. The key is for the athlete to maintain a neutral pelvis position with hips straight and not rotated throughout this exercise. The athlete can alternate legs or hold the extended leg for a count of five or ten before replacing his/her foot on the ground.

The Plank – is another good exercise to build core muscles and is performed on the ground with the athlete on his/her forearms in a push-up position. If this is too difficult, the athlete may start in the plank position on his/her knees.

• The goal for the athlete is to hold the plank position for as long as possible keeping his/her spine, hips, knees, and feet in one straight line.
• To increase the difficulty of a regular plank, the athlete can move from a forearm position to a push-up position by alternately pushing up one arm and then the other and then reversing back to the forearm position keeping a steady rhythm. Again, the goal is to keep the hips and shoulders stabilized during the up and down movement.

The Side Plank – Is another alternative to the regular plank. The idea is the same but the athlete is in a side lying position. The athlete balances on one forearm while holding his/her opposite arm up in the air keeping the body straight with only the feet touching the ground. A more difficult variation of the side plank is to have the athlete lift his/her top leg and hold it while maintaining a tight core in the plank position. This can be done with multiple leg lifts or by just holding the leg lift for a number of seconds.

The Traverse Ab Press – This exercise is demonstrated in the following SportsMD Video

What is the treatment for an abdominal muscle strain? 

Immediate treatment  – Involves using the P.R.I.C.E. principle – Protection, Rest, Icing, Compression, Elevation -beginning with the application of a cold therapy pad or ice pack that can be used for your stomach for twenty minutes. The ice pack can be reapplied every two hours for the first two to three days post-injury. Rest is another component of the P.R.I.C.E. principle but is a little more difficult with an abdominal strain. Injuries to the arms or legs can easily be protected and rested through the use of crutches, slings, or braces. However, splinting the trunk of the body is not such an easy task.

Limit Activities – To protect and rest the abdominal muscles, the athlete may need to limit his/her activities for a few days until the pain decreases.

Wear a Stomach Compression Pad – To assist the athlete in supporting the injured area, the athlete may choose to wear an stomach compression pad . The pad also serves to add compression to the area minimizing any swelling.

Mild Stretching – After the pain begins to subside, the athlete can begin mild stretching of the injured area along with isometric contractions to begin to strengthen and heal the injured tissue. Stretching should proceed slowly and be performed carefully so as not to cause any pain. Pain is an indicator that the athlete has exceeded the injured tissue’s capability to lengthen.

Stretching too early during the rehabilitation of a muscle strain can reinjure the damaged tissue and set the athlete’s progress back.    New collagen tissue can be torn from its attachment and restart the bleeding and swelling process.

Isometric muscle exercises  – Can be safely performed early in the rehabilitation process because they are designed to contract a muscle without allowing any movement of the associated joints. One such exercise is to have the athlete lie on his/her back and flex his/her knees placing his/her feet on the ground. The athlete then pushes his/her lower back against the ground while contracting all of the abdominal muscles at the same time. The athlete can hold the contraction for 10 seconds and repeat 10 times. As the muscle continues to heal and the athlete’s range-of-motion improves, the athlete can progress to concentric muscle exercises for his/her core.

Concentric muscle exercises   – Are exercises in which the muscle contracts causing a shortening of the muscle and movement of the adjacent joints. Movements to improve the strengths of all of the abdominal muscle groups should include the movements of trunk flexion, rotation, and lateral flexion (side bend). Each exercise should be done to target specific muscle groups. Although once popular to strengthen the rectus abdominis, sit-ups are not the best exercise for strengthening the abdominals .  An effective exercise is a modified crunch. The athlete lies on the floor with his/her knees bent and feet placed shoulder width apart. The athlete contracts his/her abdominals and then lifts his/her chin to the ceiling focusing on moving the chest off of the floor. It is a lift rather than a curl. The internal and external obliques can be targeted by using the same exercise as above, but by adding a rotational component with each lift. The athlete can alternate rotations to the left and to the right with each modified crunch. This rotational component targets the diagonal fibers of the internal and external obliques. Traditional core exercises can also be performed to strengthen the abdominal muscles. If available, core exercises can also be performed using a therapy ball or foam roll .

Get a Telehealth Appointment or Second Opinion With a World-Renowned Orthopedic Doctor

This a great video on how to treat an abdominal muscle strain.

Recovery – Getting back to Sport

Once the athlete has pain-free full range-of-motion of his/her trunk (flexion, extension, rotation, and lateral flexion) and good strength, the athlete is ready to progress to sport specific functional exercises.  

These exercises should include a gradual progression of skills required in the athlete’s sport. For example, a softball player should include both offensive and defensive skills specific to the athlete’s position. For example, a catcher should include drills specific to that position whereas an athlete who competes as a middle infielder should include drills fielding balls directly at the athlete as well as to either side. Regardless of the defensive position, all ballplayers need to be able to swing a bat.

Those returning from an abdominal strain should take extra care when beginning and progressing through hitting drills. The athlete should begin swinging drills at about an intensity of 50% while using a lighter bat than usual.

Once the athlete can perform bat swings at full speed without pain, the athlete can progress to hitting whiffle balls off of a tee or soft toss drills. Once the athlete can perform these drills comfortably and with confidence, the athlete can proceed to hit off of a machine.

Only when the athlete can comfortably perform all the basic skills of his/her sport without pain can the athlete progress to scrimmage situations. With time and confidence, the athlete will be ready to return to sports.

When Can I Return to Play? 

The athlete can return to sports when he/she has been released by his/her physician and is pain-free through all ranges-of-motion of the trunk with full strength. 

FAQ’s

Question: What does an abdominal muscle strain feel like?

Answer: An abdominal muscle will feel sore or painful and and it will restrict your movement.  You may feel sharp pain, tenderness and you may have swelling and bruising around the injured area.

Question: How do I know if I strained my abdominal muscle?

Answer:  You will know that you have a strained abdominal muscle as there will be pain that ranges from mild discomfort to sharp pain and may include muscle spasms and bruising.

Question: How long does a strained abdominal muscle take to heal?

Answer:  Like any other muscle strain, it depends on the severity of your injury, along with your age and your willingness to follow proper recover ptotocols.  Grade I muscle strains take about 2-4 weeks to heal.  Grade II abdominal muscle strrains take about 2 months to recover fully.  If you experience a grade III strain, healing time depends on the type of surgery you receive and could take anywhere from 6 to 9 months or longer.

Question: Is abdominal strain serious?

Answer: An abdominal strain can be mild or serious depending on the severity of the injury.  Grade I strains can be treated at home but Grade III strains need immediate medical attention.  It’s best to visit a medical provider to understand if there a tear or rupture.

Matt Henry will return home with other members of the Test Squad not taking part in the ODI Series against Pakistan after suffering an abdominal strain on Day 5 of the 2nd Test in Karachi. A replacement in the ODI Squad to face Pakistan and India will be confirmed soon. #PAKvNZ pic.twitter.com/DmzEIDcgJa — BLACKCAPS (@BLACKCAPS) January 7, 2023

Novak Djokovic Fears He May Withdraw From Australian Open As He Suffers Stomach Injury During Third-Round Victory https://t.co/85ejMeOoAr — Moji Sensei Delano (@MojiDelanoBlog) February 12, 2021

• Anderson, M.K., Hall, S.J., & Martin, M. (2005). Foundations of Athletic Training: Prevention, Assessment, and Management . (3rd Ed.). Lippincott Williams & Wilkins: Philadelphia, PA.
• Arnheim, D.D. & Prentice, W.E. (2000). Principles of Athletic Training. (10th Ed.). McGraw Hill: Boston, MA.

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How to Repair Torn Muscles in the Abdomen

Severe muscle strains in which the abdominal muscles tear — either partially or completely — are no laughing matter. In fact, laughing when you have a torn abdominal muscle is very painful, as is coughing, sitting or standing up, and deep breathing. Torn abdominal muscles require medical treatment, potentially including surgery.

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Torn abdominal muscles can heal with rest and rehabilitation exercises, and they may require surgery.

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What Is a Torn Abdominal Muscle?

Abdominal muscle strain occurs when the muscle fibers become overstretched , sometimes to the point of tearing. Typically, the cause is an acute injury, such as a sudden twisting movement, picking up a heavy item or exercising too intensely . In addition, underuse, from a sedentary lifestyle, and then overuse can weaken the muscle fibers leaving them more prone to strains.

Muscle strains are categorized according to their symptoms and severity:

‌ Grade I strains ‌ are mild injuries caused by a few muscle fibers becoming overstretched. This may cause pain, tenderness and swelling, but nothing severe. Grade I strains can usually be treated at home and do not require medical attention.

‌ Grade II strains ‌ are moderate, affecting more muscle fibers that may be overstretched or partially torn. They will cause more pain, tenderness and swelling, and they may also cause muscle weakness. A doctor will provide a diagnosis and treatment protocol.

‌ Grade III strains ‌ are severe and involve a complete tear in the muscle. The pain and swelling can be severe, and there may be a complete loss of function. Grade III strains typically require immobilization or surgery.

Visit Your Doctor

If your pain is moderate to severe and you experience muscle weakness and significant swelling, you should see your doctor as soon as possible. She will ask you questions about your symptoms and what happened when the strain occurred. She will likely ask you if you heard a popping sound at the time of injury — the sound of muscle tissue separating.

She may ask you to do a physical test, such as a situp, to gauge muscle function. Depending on these initial results, she might order additional tests such as X-rays and magnetic resonance imaging (MRI). If your doctor determines that your abdominal muscle has been torn, she may refer you to an orthopedic specialist. Some severe muscle tears can be healed by immobilizing them in a brace or cast; for other tears, the orthopedist may recommend surgery.

Follow Your Doctor's Orders

If your abdominal muscle tear is not serious enough to require a specialist consultation, your doctor will send you home with treatment instructions. Typically this involves rest, ice and compression, meant to protect the muscle from further injury and reduce pain and swelling. General recommendations for this home treatment are:

‌ Rest: ‌ Avoid any activity that causes further pain or injury to the abdominal muscles.

‌ Ice: ‌ Apply an ice pack for 20 minutes at a time every hour or four to eight times per day. Ice reduces blood flow to the injury site to control swelling and pain.

‌ Compression: ‌ Wrapping the abdomen with an elastic bandage promotes lymphatic draining and further reduces inflammation. Wrap the area snugly but not so tightly that you have trouble breathing.

Your doctor will likely also recommend over-the-counter pain medications, such as acetaminophen or a nonsteroidal anti-inflammatory drug, or prescription pain medications if the pain is more severe.

Recovery and Rehabilitation

Until you no longer have pain and swelling and your doctor gives you the green light, you should refrain from any vigorous activity that could cause reinjury of your abdominal muscles. How long this will take is highly individual, but moderate strains typically take two to three months to heal and severe strains can take several months of rehabilitation. It is crucial that you follow the treatment protocol determined by your doctor, orthopedist and physical therapist for the duration of the recovery period.

Your medical providers will also tell you when it is safe to start a rehabilitative exercise program, which is crucial for restoring strength and regaining optimal functioning of the abdominal muscles. You may start your exercise program under the supervision of a physical therapist and then continue to do these exercises on your own for a prescribed period of time.

Rehabilitation Abdominal Exercises

Isometric exercises are a good place to start because they do not require any movement of the torso. One such exercise is the abdominal drawing-in maneuver. To do this exercise:

• Lie on your back with your knees bent and your feet flat on the floor.
• Press your lower back into the floor, while contracting all of the abdominal muscles.
• Hold for 10 seconds, then release.
• Repeat for a total of 10 repetitions.

Once you have regained some strength and range of motion, you can begin to perform concentric exercises in which there is a shortening of the abdominal muscles:

‌ Curl-up: ‌

• Lie on the floor with your knees flexed and your feet flat.
• Extend your arms at a 45-degree angle, parallel with your thighs.
• Contract your abdominal muscles and lift your head and shoulders off the floor without crunching your neck.
• Hold for five seconds; then return to the starting position.
• Repeat for a total of eight to 12 reps.

‌ Diagonal curl-up: ‌

• Lie down with your knees bent and your feet flat on the floor.
• Extend your arms in front of you.
• Curl your shoulders and upper back off the floor while rotating slightly to your right. Reach your fingertips to the right side of your knees.
• Hold for five seconds; then return to starting position.
• Switch sides.

Be Patient for a Full Recovery

Abdominal tears can be stubborn because of their location. Your abdominals are part of your core — the center of your body — and they are active in everything you do. Modify your movements and ask for help when you need to carry or move something.

Stick to your treatment plan and do not stop your rehabilitation program just because you no longer feel pain or have swelling. Your muscles still need time to heal and regain strength before they are subjected to intense activity.

• Summit Medical Group: Abdominal Muscle Strain
• Harvard Health Publishing: Muscle Strain
• Physiopedia: Muscle Strain
• SportsMD.com: Abdominal Strain

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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During the physical exam, your doctor will check for swelling and points of tenderness. The location and intensity of your pain can help determine the extent and nature of the damage.

In more severe injuries, where the muscle or tendon has been completely ruptured, your doctor may be able to see or feel a defect in the area of injury. Ultrasound often can help distinguish among several different types of soft tissue injuries.

More Information

For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation:

• Rest. Avoid activities that cause pain, swelling or discomfort. But don't avoid all physical activity.
• Ice. Even if you're seeking medical help, ice the area immediately. Use an ice pack or slush bath of ice and water for 15 to 20 minutes each time and repeat every two to three hours while you're awake for the first few days after the injury.
• Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. Don't wrap it too tightly or you may hinder circulation. Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area.
• Elevation. Elevate the injured area above the level of your heart, especially at night, which allows gravity to help reduce swelling.

Some doctors recommend avoiding over-the-counter pain medications that can increase your risk of bleeding — such as aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — during the first 48 hours after a muscle strain. Acetaminophen (Tylenol, others) can be helpful for pain relief during this time period.

A physical therapist can help you to maximize stability and strength of the injured joint or limb. Your doctor may suggest that you immobilize the area with a brace or splint. For some injuries, such as a torn tendon, surgery may be considered.

Preparing for your appointment

While you may initially consult your family physician, he or she may refer you to a doctor who specializes in sports medicine or orthopedic surgery.

What you can do

You may want to write a list that includes:

• Detailed descriptions of your symptoms
• Information about medical problems you've had
• Information about the medical problems of your parents or siblings
• All the medications and dietary supplements you take
• Questions you want to ask the doctor

What to expect from your doctor

Your doctor may ask some of the following questions:

• How exactly were you moving when the injury occurred?
• Did you hear or feel a pop or snap?
• When did it happen?
• What types of home treatments have you tried?
• Have you ever injured this part of your body before?
• If so, how did that injury occur?
• Sprains and strains. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/sprains-and-strains/advanced. Accessed April 27, 2018.
• Walls RM, et al., eds. General principles of orthopedic injuries. In: Rosen's Emergency Medicine: Concepts and Clinical Practice. 9th ed. Philadelphia, Pa.: Elsevier; 2018. https://www.clinicalkey.com. Accessed April 27, 2018.
• Safran MR, et al. Strain. In: Instructions for Sports Medicine Patients. 2nd ed. Philadelphia, Pa.: Elsevier Saunders; 2012. https://www.clinicalkey.com. Accessed April 27, 2018.
• Sprains, strains and other soft-tissue injuries. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries. Accessed April 27, 2018.

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How to Treat Sore Ab Muscles

Last Updated: January 21, 2022 Approved

This article was co-authored by Christopher Carreiro . Christopher Carreiro is a Certified Personal Trainer and the Founder of Aum Training Center in Boston, Massachusetts. With over 10 years of experience, Chris specializes in helping busy people look and feel years younger. He does so by integrating holistic nutrition and mindfulness into life-changing transformation programs. In addition to being a Precision Nutrition Level 1 Certified Coach, Chris is a Certified Strength and Conditioning Specialist (CSCS). He also has a Master’s degree in Psychology with a specialization in life coaching. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 413,384 times.

After you work out, play sports, or simply start doing different chores during the day, you may notice sore stomach muscles. A lack of blood flow and muscle inflammation cause the sore muscles. If you’re trying to keep them from hampering your schedule, you can do things to help promote blood flow and to reduce inflammation. Also, you can take preventative actions to keep them from getting sore again.

Promoting Blood Flow

• Sore abs from working out too much is typically temporary. Ease off your workouts to allow your body to recover.

• If you use a steam room to heat your muscles, make sure you drink extra water because the steam will dehydrate you. If you’re dehydrated, your muscles will take longer to heal.

• Lay on your back with your arms and legs extended. Make your body as long as you can to feel the stretch.
• Lean back over your chair. Lean back only until you feel the stretch. Be careful not to push too far.

• Do the upward facing dog stretch. This common yoga pose starts with you laying on your stomach. From here, place your hands under your shoulders and push up until you feel the stretch. Look up toward the ceiling for a heightened affect. [1] X Research source
• Do the locust pose. This yoga pose also requires you to lay on your stomach. Lay your arms next to your body and lift your head, and upper torso away from the floor. You want to be resting on your pelvis. [2] X Research source

Reducing Swelling

• There is no evidence that Epsom salts flush toxins. However, many people report feeling better after Epsom salt baths.

• Never apply ice directly to the skin and never apply it for more than 20 minutes at a time. [5] X Research source

Preventing Sore Abdominals

Expert Q&A

You Might Also Like

• ↑ http://www.yogajournal.com/pose/upward-facing-dog/
• ↑ http://www.yogajournal.com/pose/locust-pose/
• ↑ http://www.everydayhealth.com/drugs/ibuprofen
• ↑ Christopher Carreiro. Certified Personal Trainer. Expert Interview. 2 March 2021.
• ↑ http://www.refinery29.com/ice-sore-muscles-tips

About This Article

To treat sore ab muscles, start by taking a day off from working out and applying a heating pad to the area to soothe and loosen the tight muscles. Over-the-counter medications like ibuprofen and acetaminophen can provide quick pain relief, and soaking in a warm Epsom salt bath for 30 minutes can help reduce inflammation and soothe achy muscles. Gentle stretching can also effective, but if your abs hurt a lot when you try to stretch, it's better to skip it and stick to resting the muscles. For tips on preventing sore abs in the future, read on! Did this summary help you? Yes No

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An In-Depth Guide to Reducing Inflammation in the Gut

• Reducing Inflammation
• Ongoing Therapies
• Treatment Approach

Inflammation in the gut may be caused by a variety of factors. Addressing inflammation could include eating a diet that is plant-based and higher in fiber, monitoring stress, getting enough sleep, and staying hydrated. However, there are other causes of gut inflammation that may be chronic and more difficult to address.

This article will discuss the factors that may contribute to inflammation in the digestive system and the ways to address them through diet, lifestyle, and stress reduction.

Kseniya Ovchinnikova / Getty Images

Quickest Ways to Reduce Inflammation in the Gut

When gut inflammation is suspected, there may be some ways to try to calm it down. That may include avoiding things that could contribute to inflammation. 

Incorporating an anti-inflammatory diet : Diet may both contribute to inflammation in the body and also reduce it. A Western diet includes high amounts of refined grains, sugars, red meat, processed meat, eggs, high-fat dairy products, artificial sweeteners, and salt. These foods may contribute to inflammation.  

Avoiding pro-inflammatory foods and including anti-inflammatory foods may help with lowering inflammation. Some examples of anti-inflammatory foods include:

• Beans (red beans, pinto beans, black beans)
• Berries (blueberries, raspberries, blackberries)
• Dark leafy green vegetables (kale, spinach, collard greens)
• Nuts (walnuts, almonds, pecans, hazelnuts)
• Sweet potatoes
• Whole grains

Consider probiotic supplements : The digestive system contains a number of beneficial types of bacteria and other organisms, called the microbiome . The balance of these microbes can get skewed, which may contribute to inflammation. 

Evidence is still being gathered about how probiotics may work to shift the gut microbiome . There is some evidence that probiotic strains may be helpful in reducing inflammation, especially when it is linked to a disease or disorder.

However, for most people, there is little evidence that probiotic supplements may be helpful for managing digestive conditions. You might focus on eating fermented probiotic foods (such as yogurt, kefir, sauerkraut, and kimchi) rather than looking for a supplement.

Avoid alcohol : Rather than something to do, this is something to stop doing. Alcoholic drinks are known to be inflammatory to the digestive system. They can also disrupt the balance of the microbiome. For those who drink, stopping may help in avoiding the inflammatory effects it causes in the gut.

Reduce stress : Stress may also contribute to inflammation in the gut and other parts of the body. Putting some stress reduction techniques into place may help. This can include avoiding stressful situations and actively trying to manage stress through tools such as meditation , mindfulness , diaphragmatic breathing , muscle relaxation , yoga, or talk therapy . 

Get some sleep : Being sleep-deprived may increase the risk of a disruption in the gut. Focusing on sleep by getting more sleep or quality sleep may help avoid the problems associated with chronic sleep disruption. 

Guidelines on Probiotics

Currently, probiotic supplements aren’t recommended for most people. There isn’t enough evidence to say for sure which strains of probiotics might help which people. For that reason, people should talk to a healthcare provider about starting a probiotic, and ask for suggestions on which ones might be the best to try for their specific needs.

Ongoing Therapies to Reduce Gut Inflammation

There are acute and chronic factors that affect gut inflammation. One night of drinking may cause gut inflammation in the short term. A stressful life event (such as the death of a family member) may lead to inflammation that is chronic and more difficult to address.

You can do several ongoing things to address the factors that may contribute to gut inflammation.

Continue eating fewer inflammatory foods : Addressing diet can look like eating more anti-inflammatory foods and avoiding the inflammatory ones.

Experts often recommend a Mediterranean diet for overall health. This doesn’t mean trying to eat exactly like people who live in the Mediterranean. The plan can be customized to accommodate cultural and local foods.

The Mediterranean eating plan focuses on higher levels of olive oil , legumes, nuts, unrefined cereals, fruits, and vegetables; moderate amounts of fish, seafood, and dairy products; low amounts of alcohol; and limited amounts of red and processed meats .

Stay hydrated : It’s now thought that being dehydrated may contribute to a number of health conditions. One study showed that middle-aged people who showed evidence of long-term dehydration may be at risk for some health conditions. The authors found that higher inflammatory markers at midlife may translate to an increased risk of disease later in life.

Aside from drinking a glass of water, eating foods with a high water content can also help. Including these fruits and vegetables that have a high water content in your diet on a regular basis might help with hydration:

• Bell peppers
• Cauliflower
• Summer squash 

Focus on sleep . A lack of sleep is associated with a host of health issues. Addressing sleep problems may be a long-term consideration. Getting a few nights of better rest may not be enough to address what could be a chronic issue.

Some things that may help you sleep better include:

• Avoid daytime napping.
• Create a bedtime routine , which can include calming activities such as meditation or reading.
• Don’t drink alcohol or caffeine or smoke within a few hours of bedtime.
• Don’t eat or snack close to bedtime.
• Get daily exercise.
• Go to sleep and get up at roughly the same times every day (weekends too).
• Keep the bedroom dark and cool.
• Limit screen time (phone, TV, computer) in the half hour before bed.
• Plan to sleep for seven or more hours every night.
• Use the bed for sleeping and for sex (not for scrolling on the phone or watching TV).

Address stress : Short- and long-term stress can affect the microbiome. The effect on the gut bacteria could lead to behavior such as eating inflammatory foods, which alter the gut bacteria further.

It might not be possible to eliminate all negative stress. It is a long-term process to avoid or cope with consistently stressful situations, such as those caused by a job or finances. However, it is possible to take steps to manage the stress response, which could include:

• Getting enough exercise
• Participating in a support group with peers or people in a similar life stage
• Seeking help from a mental health care provider
• Using mind-body practices such as mindfulness, deep breathing, guided imagery, muscle relaxation, meditation, or yoga

Stop smoking : Smoking cigarettes or electronic cigarettes may affect the gut lining and the microbiota and cause inflammation. Stopping smoking will prevent these effects and also may reduce the risk of other chronic illnesses.

What Causes Gut Inflammation? 

The gut contains hundreds of millions of neurons that make up the enteric nervous system . It is part of the immune system that reacts to stop threats to the body. When needed, the immune system sends out proteins called cytokines. The cytokines, in turn, prompt inflammation.

The intestine is also home to trillions of microorganisms. The types and number of these microbes can get pushed out of balance, which is called dysbiosis . Dysbiosis may leave the tissues of the gut more susceptible to the processes that lead to inflammation.

Inflammation isn’t always bad: It’s a response that can rally to help fight off an infection. However, chronic inflammation isn’t beneficial and can lead to health problems.

There are many reasons that people may experience inflammation in the body. In the gut, inflammation could be caused by stress, pro-inflammatory foods, alcohol, smoking, sleep disruption, and some types of medications.

Diet and Lifestyle Causes

Diet and lifestyle influences on gut inflammation include:

• Stress affects multiple body systems and may result in inflammation in the gut.  
• A so-called Western diet that is high in saturated fat , processed foods , and refined sugar may contribute to gut inflammation.
• Alcoholic drinks are toxins and are known to cause inflammation in the digestive system.
• Sleep disruption may increase the risk of negative effects on the gut lining and the microbiome.
• Smoking affects every body system, including the gut. Smoking cigarettes, including e-cigarettes , could increase the risk of inflammation in the gut and developing digestive conditions.
• Regular physical activity may help regulate the gut microbiome in a positive way. However, intense exercise may be pro-inflammatory. The intestinal wall and the microbiome may be negatively affected in endurance athletes.

Medications

Several different kinds of medications can alter the microbiome or have an effect on the lining of the intestines:

• Antibiotics are well known for changing the gut microbiome because they kill all the bacteria there. Avoiding antibiotics unless they’re truly needed will help avoid these effects.
• Antidepressants are associated with the risk of weight gain and obesity. It’s thought that these medications may affect the microbiome. This could mean that they also carry a risk of leading to inflammation.
• Nonsteroidal anti-inflammatory drugs (NSAIDs) also affect the lining of the gut and, in some cases, can cause bleeding. Using NSAIDs only short term usually is recommended to avoid the negative effects on the digestive system.
• Proton pump inhibitors (PPIs) have also been looked at for disrupting the balance of gut bacteria, especially in the small intestine. This connection is still being studied. People with concerns about gut inflammation should talk with their healthcare providers about using proton pump inhibitors.

Heath Conditions

Certain health conditions, both acute and chronic, can cause inflammation in the digestive system.

Infections, including gastroenteritis (the “stomach flu”) may cause intestinal inflammation. When the gut lining is weakened from other factors, infection with viruses or bacteria may even be more likely.

Inflammatory bowel diseases (IBD), including Crohn’s disease , ulcerative colitis , and microscopic colitis , cause chronic inflammation in the digestive system. The causes of IBD are poorly understood but may be a result of genetic predisposition coupled with environmental factors (such as diet, infection, smoking, and microbiome disruption).

Other Causes

Other factors may contribute to inflammation, though they are less well understood. Some may also be out of your control. This can include air pollution, noise pollution, environmental toxins, heat exposure, and aging.

When to See a Healthcare Professional

It’s important to not ignore symptoms of inflammation in the body. When signs and symptoms of a problem in the digestive system don’t improve or get worse, it’s time to see a healthcare professional. Blood in the stool (especially) is a reason to seek care.

Many people may start with seeing a general practitioner. There may be a need to get a referral to a gastroenterologist , a digestion specialist.

Integrated Treatment Approach to Gut Inflammation 

An integrated treatment approach will address the many factors that could be affecting the gut. People may be able to make some changes on their own, but for those who live with health conditions or who need to quit smoking, the assistance of a healthcare provider may be needed.

The many aspects of health that may need to be addressed together to bring inflammation under control include:

• Addressing psychological stress and putting stress-relieving techniques into place
• Adopting an anti-inflammatory diet
• Avoiding alcoholic beverages
• Being vaccinated against infections and avoiding people who are sick
• Creating a supportive environment for sleep
• Engaging in appropriate exercise
• Getting underlying health conditions (such as IBD) under control
• Quitting smoking
• Using medications wisely and avoiding medications that may contribute to inflammation

Gut inflammation can be from a variety of causes. There may be ways to address gut inflammation in the short-term, but long-term changes to diet, behavior, and lifestyle may also be needed to manage chronic inflammation.

When several of the potential causes are present, they may interact and lead to changes in the microbiome that could promote inflammation. One or more healthcare providers may be needed to address diet, stress, and any underlying conditions that may be causing inflammation.

Symptoms of inflammation that don’t respond to changes and go on for longer than a few days are a reason to see a healthcare provider.

Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-inflammatory properties of diet: role in healthy aging . Biomedicines . 2021;9:922. doi:10.3390/biomedicines9080922

Ricker MA, Haas WC. Anti-inflammatory diet in clinical practice: a review . Nutr Clin Pract . 2017;32:318-325. doi:10.1177/0884533617700353

Cristofori F, Dargenio VN, Dargenio C, Miniello VL, Barone M, Francavilla R. Anti-inflammatory and immunomodulatory effects of probiotics in gut inflammation: a door to the body .  Front Immunol. 2021;12:578386. doi:10.3389/fimmu.2021.578386

Martel J, Chang SH, Ko YF, Hwang TL, Young JD, Ojcius DM. Gut barrier disruption and chronic disease . Trends Endocrinol Metab . 2022;33:247-265. doi:10.1016/j.tem.2022.01.002

Su GL, Ko CW, Bercik P, et al. AGA clinical practice guidelines on the role of probiotics in the management of gastrointestinal disorders . Gastroenterology . 2020;159:697-705. doi:10.1053/j.gastro.2020.05.059

Allen MD, Springer DA, Burg MB, Boehm M, Dmitrieva NI. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life . JCI Insight. 2019;4:e130949. doi:10.1172/jci.insight.130949

Department of Agriculture. Food data central ,

American Academy of Sleep Medicine. Healthy sleep habits .

Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition . Curr Opin Behav Sci . 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011

Antinozzi M, Giffi M, Sini N, et al. Cigarette smoking and human gut microbiota in healthy adults: a systematic review . Biomedicines . 2022;10:510. doi:10.3390/biomedicines10020510

Geng ZH, Zhu Y, Li QL, Zhao C, Zhou PH. Enteric nervous system: the bridge between the gut microbiota and neurological disorders . Front Aging Neurosci . 2022;14:810483. doi:10.3389/fnagi.2022.810483

Lobionda S, Sittipo P, Kwon HY, Lee YK. The role of gut microbiota in intestinal inflammation with respect to diet and extrinsic stressors . Microorganisms . 2019;7:271. doi:10.3390/microorganisms7080271

Imhann F, Vich Vila A, Bonder MJ, et al. The influence of proton pump inhibitors and other commonly used medication on the gut microbiota . Gut Microbes . 2017;8:351-358. doi:10.1080/19490976.2017.1284732

By Amber J. Tresca Amber J. Tresca is a freelance writer and speaker who covers digestive conditions, including IBD. She was diagnosed with ulcerative colitis at age 16.

11 Abdominal Stretches To Reduce Tightness

This blog post contains the best Abdominal Stretches to address a tight stomach region.

Benefits of stretching the Abdominal muscles :

Do you sit with a slouched posture in your chair throughout the day?

If you are like most people – You probably sit like this.

In this position, the abdominal muscles (Rectus Abdominis, Internal/External Oblique) will get tight over time!

Performing the following abdominal stretches will help address this tightness and improve flexibility.

Abdominal Stretches

Once you have established a position where you can feel a good ab stretch, aim to push your stomach outwards to increase the stretch even more.

Note : Please be careful when performing these ab stretches if you have difficulty with extending your lower back.

(The exercises have been listed from the easiest to most difficult.)

1. Lying Down

Instructions :

• Lie down on your back.
• Place your arms over your head.
• Tilt your pelvis forwards.
• Arch your lower back.
• Push your chest and stomach upwards.
• Hold this position for 30 seconds .

2. Chair Stretch

• Sit down on a chair.
• Lean your back against the back of the chair.
• Place your hands behind your head.
• Arch all the backwards.
• Make sure to push your chest and stomach region outwards.

3. Standing Ab stretch

• Stand up right.
• Place your hands behind your waist.
• Push your hips forwards.
• Lean backwards.
• Push your stomach outwards.

4. Lying on a Ball

• (You will need an exercise ball for this stretch.)
• Sit on an exercise ball.
• Have your feet supported against a wall.
• Lie down facing upwards on the exercise ball.
• Place your arms above your head.
• Relax your body as much as possible.

( Note : You could also use a Foam Roller, Bosu Ball or Yoga Wheel to similar effect.)

5. Cobra Pose

• Lie down on your stomach.
• Place your hands out in front of you
• Extend your arms.
• Arch backwards.
• Try to keep your belly button in contact with the floor.
• Aim to feel a stretch in the Upper abdominal region.

6. Lower Abdominal Stretch

• Place your hands directly underneath your shoulders.
• Arch your spine backwards.
• Push your stomach towards the floor.
• Push your hips into the floor.
• Aim to feel a stretch in the Lower abdominal region.

7. Internal Oblique Stretch

• Place your hands underneath your shoulders.
• Push your stomach towards the floor throughout this stretch.
• Turn your torso away from the side you are trying to stretch.

8. External Oblique Stretch

• Lie down on the floor.
• Cross your leg over your body towards the opposite side.
• Spread your arms out on the floor.
• Expand your stomach.

9. Wall Lean

• Place your hands high up onto a wall.
• Have your feet away from the wall.
• Push your hips backwards.
• Push your stomach forwards.
• Hold for 30 seconds .

10. Elevated Torso

• Place your forearms onto a low couch.
• Have your feet on the floor away from you.
• Allow your abdominal region to sink towards the floor.

11. Bow Pose

• Bend both knees.
• Grab both ankles with your hands.
• Use your ankles as a point of leverage to arch your torso backwards.

Do not over stretch! Only stretch as far as your body can comfortably tolerate.

Aim to relax your body into the stretch position.

Do not hold your breath. BREATHE!

Position your body at slightly different angles until you obtain a specific abs stretch in the desired area.

Try out these 11 different abdominal stretches to help address tightness in the stomach region.

It is important that you can feel the stretch in the desired area.

Once you are in a good position, you can increase the ab stretch by pushing your stomach outwards.

Focus on the one or two stretches that gives you the best stretch in the abdominal region.

What to do next

1. Any questions?… (Leave me a comment down below.)

2 . Come join me :

3. Start doing the exercises!

Disclaimer : The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk.  For more information :  Medical disclaimer .

7 thoughts on “11 Abdominal Stretches To Reduce Tightness”

I have trigger points in my upper rectus abdominis causing a lot of pain. Before stretching this, should I work on other stuff like strengthening glutes or stretching hip flexors? When I stretch my abdominals it just feels like I irritate the trigger points.

Hey Michael,

If you have strained the abdominal muscles, be careful with the amount of stretch being applied as this can irritate the muscle. If your abs are tight, stretch as far as you can without making the pain worse.

In regards to addressing other areas such as the hip flexors and glutes, this can certainly be helpful if they are causing more tension to the upper abdominal region.

Is it ok to keep your belly rigid while walking to make the belly look smaller?

Your mid section should naturally rotate as you walk. I would not aim to keep this area rigid as you are walking.

Thank you. Us folks who are injured/disabled can forget what movements should be occurring through a normal gait cycle, or can just “guard” movements causing rigidity. Appreciate your response above.

Hi Mark I thought I left a message here but it didn’t appear. I have posterior pelvic tilt, some swayback, rib flaring and flat back. Hard to know where to start. The overriding current issue is is tightness along base of ribcage that comes and goes but a pretty tight rectus ab muscle and belly muscles look distended. Getting a handle on those would really help. Any ideas appreciated.. Thanks for your help Sam

A distended looking belly suggests that your lower back is in hyper extended position. This usually occurs along side an anterior pelvic tilt. Are you 100% sure that your pelvis is rotated in the posterior direction?

Let me know and I’ll see what I can come up with.

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How to Relieve IBS Pain Instantly, According to Gastroenterologists

You don’t need to suffer through it.

What does IBS pain feel like?

How to relieve ibs pain quickly, when to see a doctor about your ibs pain.

Having irritable bowel syndrome (also known as IBS) can be a regular reminder that some things in life are unpredictable. Unfortunately, that can include unexpected dashes to the bathroom and pain. If your condition is causing gas, bloating, and discomfort, it’s only natural to wonder how to relieve IBS pain instantly.

IBS is a complicated condition and effective pain relief for it can come in several forms. Because no two patients are alike, you may need to try several options before finding a consistent method that works for you.

While your doctor may recommend certain medications to help treat your condition, gastroenterologists say there are other things you can do to get relief at home. Try one or several of these pain-relieving options the next time IBS pain strikes.

Meet the experts: Babak Firoozi, M.D ., a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA; Ellen Stein, M.D. , a gastroenterologist and associate professor at Rutgers Robert Wood Johnson Medical School.

What causes IBS pain?

IBS is a group of symptoms that happen together and can include things like pain in your abdomen along with changes in your bowel movements, according to the National Institute for Diabetes and Digestive and Kidney Diseases (NIDDK). Those bowel changes may include diarrhea, constipation, or a mix of both.

IBS is what’s known as a functional gastrointestinal (GI) disorder, which means it’s related to problems with how your brain and your gut work together. This can cause your gut to be more sensitive and change how the muscles in your bowel contract, leading to bowel issues, bloating, and—again—pain.

“There are lots of reasons why someone with IBS will have pain, but a very common thing we see is that they have visceral hypersensitivity, which means that their intestines are super sensitive to normal stimuli,” says Babak Firoozi, M.D ., a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. “They will feel something more acutely than others.”

It’s not entirely clear what causes IBS but the NIDDK says doctors have noted that people with IBS have some common issues, including:

• Stressful or hard early life events
• Certain mental health disorders like anxiety or depression
• Bacterial infections in the digestive tract
• Small intestinal bacterial overgrowth
• Food intolerances or sensitivities

There may also be a genetic link with IBS, Dr. Firoozi says.

While pain is a common IBS symptom, it’s a little unique. “Typically people with IBS have more cramping pain, but some will have bloating and pressure as a sensation,” Dr. Firoozi says.

Some people also describe their IBS pain as spasms, says Ellen Stein, M.D. , a gastroenterologist and associate professor at Rutgers Robert Wood Johnson Medical School.

There are a few things you can do to get relief from IBS pain, and Dr. Firoozi says you can try several of these at once.

Apply heat to your belly

IBS can involve a lot of spasms and cramps in your belly, and using heat on your stomach can help relief them, Dr. Firoozi says. “IBS is linked to stress and heat is one way to calm your body and destress,” he says.

There are a few things you can do to use heat therapy, including placing a heating pad on your stomach, using a hot water bottle, and applying sports creams that create a warming sensation, Dr. Firoozi says. A warm bath can also be soothing, he says.

Sip warm tea or warm water

Warm tea or warm water can be soothing to your gut, similar to using heat therapy on the outside of your body. “This can be very helpful to some people,” Dr. Firoozi says.

The exact reason why this may work isn’t entirely known, but it could be the warmth itself or the calming feeling of sipping something warm, which can help ease stress, Dr. Firoozi says.

Have something peppermint- or ginger-flavored

Peppermint in particular has a reputation for calming the muscles of the stomach, as well as allowing them to relax enough for gas to pass, Mount Sinai says. But ginger also has a reputation for settling stomachs.

“A cup of peppermint tea or ginger tea can help calm the gut,” Dr. Stein says. You can also suck on peppermint or ginger-flavored lozenges.

Eat light and healthy foods

Every IBS patient’s triggers are different, but the disease is centered around the gut. With that, doctors say it’s important to focus on having light foods when you’re going through a flare.

Dr. Firoozi suggests focusing on foods that are low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (aka FODMAPS), which are short-chain carbohydrates that the small intestine has trouble absorbing. Low FODMAP foods include things like eggs, almond milk, rice, quinoa, oats, eggplant, tomatoes, zucchini, and strawberries. If your flare is particularly bad, he recommends reaching for gentle foods like broths and lean protein. While you’re at it, take a pass on heavy foods, as well as dairy. “Dairy is the one food group that tends to exacerbate the majority of people with IBS,” Dr. Firoozi says.

Try yoga and meditation

This treatment stems from the link between IBS and stress which, unfortunately, can be a vicious cycle. That’s why doing calming exercises like yoga and meditation may help your pain. “ Studies show that mindfulness meditation in particular is very helpful,” Dr. Firoozi says.

Listen to hypnotherapy

In case you’re not familiar with it, hypnotherapy involves reaching a heightened state of concentration and focused attention. People usually achieve it with the help of a trained hypnotherapist, although you can listen to hypnosis recordings, too. There are several studies that link hypnotherapy with lowered IBS symptoms. “Overall, studies find that hypnosis is very helpful for IBS,” Dr. Firoozi says. “It can help you to relax and not aggravate your symptoms.”

Take OTC medication

You have a few options when it comes to OTC medication. If your pain is really bothering you, Dr. Firoozi recommends taking acetaminophen for relief. “Typically, this will relax and relieve the spasms,” he says. And, if your IBS pain is accompanied by diarrhea, Dr. Stein says taking loperamide can help slow the gut down and ease your pain.

However, if you find that your need to reach for OTC medications a lot, it’s time to check in with your healthcare provider about other options.

While pain is a common symptom of IBS, that doesn’t mean you should just have to live with it. “If the pain is something that you feel like you’re not able to control well, and if it’s affecting your daily life, it’s something you should see a doctor about,” Dr. Firoozi says. Your healthcare provider can help give you personalized advice to better manage your symptoms and also dig a little deeper into what could be behind your pain. “It could be more than IBS,” Dr. Firoozi says. “But you won’t know until you get checked out.”

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Some foods and conditions cause stomach pain. Here's when to worry.

W hether you call it a stomachache , tummy troubles , or abdominal pain, all of us experience some form of discomfort in our belly at one time or another. 

With your digestive system housing your large and small intestines, your pancreas, your liver and your gallbladder, there are plenty of organs in the stomach region that can develop issues and cause you discomfort. Pain can also occur in your abdominal wall, which is the skin and muscle tissue that make up the outer shell of your abdomen, per  Cleveland Clinic . The care center also notes that sometimes pain that's felt in your belly can also be related to an issue in your chest, pelvis, or spine.

It's no wonder then that stomach pain is so common - especially when you consider how much everything you eat affects matters.

Start the day smarter. Get all the news you need in your inbox each morning.

Why does my stomach hurt after I eat?

A number of factors can cause stomach pain after eating. These include bloating , overindulging or constipation. Discomfort can also be caused by the specific foods we eat. "The food we eat can be one of the most influential things on how the stomach feels because the stomach is the organ that primarily digests food," explains Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of “ Calm Your Mind with Food ." 

Some people also experience issues due to food sensitivities , intolerances or allergies. Lactose intolerance , for instance, is a condition where a person lacks the enzyme needed to properly digest a sugar present in milk and dairy products known as lactose. "Consuming dairy when intolerant can lead to gas, bloating, and stomach pain," says Jen Messer, a nutrition consultant and registered dietitian at  Jen Messer Nutrition . Allergies or other conditions require the avoidance of many other foods or ingredients such as gluten , nuts or shellfish for some people. 

Acid reflux, overeating, or eating too quickly can also lead to stomach pain. Eating raw meat or contaminated food can cause food-borne illness and corresponding stomach issues. 

What foods are hardest on your stomach?

Many specific kinds of food are also known to cause issues. "There are certain foods that more commonly upset the stomach than others," says Naidoo. She says these tend to include ultra-processed foods that are high in added sugars , artificial ingredients, and processed seed oils like packaged snacks, baked goods and fast foods. "All of these foods are new to human consumption over the past century and are not substances that we evolved eating, so they can be difficult to process for some people," Naidoo says. "Certain foods can lead to digestive upset for some while being easier to digest for others depending on the unique function of each individual's microbiome," she adds. 

Messer says that consuming greasy, spicy, acidic and high-fat foods can either cause stomach to rise into one's esophagus, slow digestion , or lead to other forms of discomfort. Sugar alcohols like erythritol, mannitol and sorbitol, plus dehydration, caffeine and alcoholic beverages have also been shown to cause stomach issues and pain in some people. Even excessive consumption of fiber-rich foods like beans and cruciferous vegetables, "particularly if the body is not used to it, can lead to bloating and gas ," says Messer. 

Of course, food and drink aren't the only things we put in our bodies that may cause digestive issues. "If you are taking any over-the-counter remedies, supplements or prescription medications, consult with your healthcare provider and check if they might be causing your stomach discomfort," advises Messer. 

How do I know if my stomach pain is serious?

Messer also recommends keeping a food diary to track reactions to specific foods. "If you experience stomach aches, it may be helpful to identify the specific foods or situations that trigger your symptoms," she says.

But discomfort related to bloating isn't nearly as worrisome as some other causes of abdominal pain.  One study  shows that abdominal pain is the most common reason for visits to the emergency room. Conditions diagnosed in such settings are often more serious than dietary-related pain, Naidoo says, and some can be life threatening.

Per  Mayo Clinic , serious conditions or causes of stomach pain include aortic aneurysm, appendicitis, cystitis (irritation of the bladder), ectopic pregnancy, heart attack, kidney infection or kidney stones , liver abscess, pancreatitis, pneumonia, a ruptured spleen, shingles, a torn colon, urinary tract infection , or personal injury. 

More serious issues can be identified if stomach pain is severe, sudden, progresses, is related to an accident, or hasn't been felt before. "If you experience persistent or severe stomach aches, or if your symptoms are accompanied by fever , vomiting or significant changes in bowel habits, it is important to seek medical attention," advises Messer. "Your healthcare provider can check for worrisome conditions and offer you personalized medical advice to help you feel better." 

More: Too many added sugars in your diet can be dangerous. This should be your daily limit.

This article originally appeared on USA TODAY: Some foods and conditions cause stomach pain. Here's when to worry.

Have Back Pain During Squats? Here Are 5 Things You May Be Doing Wrong and How To Fix Them

“They are an effective exercise to strengthen the entire lower body, targeting the glutes and quadriceps, and are a part of everyday activities such as sitting and standing,” says Portia Page, CPT, NCPT , a fitness educator with Balanced Body .

Squats can also be a source of lower back pain for some people if not done properly. However, these mistakes can usually be corrected so you can enjoy all the benefits squats have to offer .

• Kathryn Sawyer, PhD , assistant professor at Tufts University School of Medicine’s doctor of physical therapy program
• Melissa Kendter , ACE certified trainer, functional training specialist and running coach with the EvolveYou app
• Portia Page, CPT, NCPT , fitness educator with Balanced Body

“Squats tend to be an exercise that scare people—they worry about their back, knees, lifting too much weight, or they can become too focused on perfect form,” says physical therapist Kathryn Sawyer, PhD , assistant professor at Tufts University School of Medicine’s doctor of physical therapy program in Seattle. “We want people to move mindfully, not fearfully, and squats can be a fantastic exercise for many people.”

Tips for doing a squat with correct form

To do a squat , start by standing with your feet shoulder-width apart or slightly wider than shoulder-width apart. Make sure your head and neck are in alignment with the rest of your spine, your pelvis is in a neutral position, and your shoulders are back and down.

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Engage and brace your core as you keep your chest square. Push your hips back as you descend, bending your knees as if you’re going to sit down. Once you reach the end of your range of motion, press back up through your feet to a standing position.

“As you lower, your back should remain in a neutral position, and the knees should stay in alignment with the toes,” says Melissa Kendter, CPT , certified functional strength coach at United Endurance Sports Coaching Academy (UESCA).

However, keep in mind that one type of squat won’t work for everyone—you may find you need modifications for your specific body type. For instance, you might prefer to point your toes straight forward or it may feel more natural to turn the feet slightly outward.

“I think some people believe there’s a one-size-fits-all approach when it comes to performing squats, and that’s a mistake,” Dr. Sawyer says. “Things like positioning, center of gravity, placement of the load like dumbbells or barbells, and range of motion will be slightly different for everyone.”

5 mistakes that can cause lower back pain during squats

You shouldn’t experience lower back pain—or any type of back pain, for that matter—while you squat. If you are, here are common reasons why it might be happening and how to fix them.

1. You don't keep your back neutral

As you squat, check to see if your upper back is curving. Remember, it’s key to keep a neutral spine and a square chest throughout the movement.

“If you lean too far forward during the exercise, this will put a tremendous amount of stress on the spine and back, which could lead to low back discomfort,” Kendter says.

Overarching or overextending the back can also place too much stress on your low back and spine. Engaging your core to maintain a neutral spine and initiating the movement with your hips will help avoid this.

However, a “neutral” spine may not necessarily mean “straight” for you.

“Don’t worry so much about keeping your back ‘straight,’ but focus on maintaining the natural curves in your back,” Dr. Sawyer says. “This is also known as a ‘neutral’ spine, and it helps distribute force more evenly. Neutral looks a little different for everyone, due to anatomical differences.”

2. You lift your heels off the floor

Imagine adhering your feet into the ground as you squat.

“It’s essential that the heels stay in contact with the floor throughout the entire movement,” Kendter says. “Press up through the heels, both the balls of the feet, and the toes.”

That balance is important: Lifting your heels off the ground or pressing so far into your heels that you tip backward can cause back pain during a squat.

If you have limited ankle mobility , your knees and lower back can overcompensate, leading to improper squat mechanics and increased stress on your lower back. A common test for lack of ankle mobility is if you can’t squat without lifting your heels.

Several factors can cause poor ankle mobility, including genetics and disease like osteoarthritis, per the International Sports Sciences Association (ISSA). The normal range of motion for ankle mobility is between 10 and 20 degrees. If you think you might have limited ankle mobility, chat with your physician or physical therapist to determine the cause, plus exercises or stretches for improvement.

“I think some people believe there’s a one-size-fits-all approach when it comes to performing squats, and that’s a mistake.” —Kathryn Sawyer, PhD

3. You have tight hip muscles

If you experience low back pain during squats, it could also be due to tight hip muscles.

“When these muscles are tight, they can pull on the pelvis, causing an anterior pelvic tilt and placing increased stress on the lower back,” Kendter says.

Hip muscles tend to get tight when you sit throughout the day because this position puts muscles like the hip flexors in a compressed position, per the Hospital for Special Surgery (HSS). (Try these stretches for tight hips to start moving better in just 12 minutes.)

“A daily practice of squats will also create more dynamic flexibility around the hips, knees, and ankles, helping to ease the stiffness that comes with age,” Page says.

4. Your knees cave in during the squat

Weak hips can cause your knees to cave in during squat, which plays a role in back pain.

“There is a significant amount of stress put on the knees and hips when the knees cave in during a squat,” Kendter says. “Ideally, the knees should stay in alignment with the toes throughout the movement.”

If this is difficult for you, you may need to work on improving your glute and hip strength. Here are personal trainers’ favorite glute exercises that actually work .

Contrary to traditional advice, you can let your knees extend past your toes during a squat (as long as they don’t cave inward).

“We used to tell people not to let their knees go past their toes, but recent research recommends not to limit this motion in healthy people,” Dr. Sawyer says.

That research, an April 2023 review in the Journal of Clinical Medicine , found allowing the toes-over-knees motion may even be favorable or necessary for a large number of athletes to achieve the best optimal training outcomes and reduce stress on the lumbar spine and hip.

5. You go beyond your limits

If you’re lifting too much during a squat and experiencing back pain, you might not be strong enough for that load yet.

“A common mistake that can cause lower back pain during squats is using excessive weight,” Kendter says. “When you attempt to squat with a weight that is too heavy for your current strength level, your lower back may compensate for the lack of stability, leading to strain and discomfort.”

That said, Dr. Sawyer adds that lifting heavier weights shouldn’t be feared—there are several benefits to it and your body will adapt to load in favorable ways. It is important, however, to gradually work up to heavier loads to avoid injury and pain.

“If pain persists, a physical therapist can be helpful in determining the cause and working with you to figure out what solutions are best for you as an individual,” Dr. Sawyer says.

• Illmeier G, Rechberger JS. The Limitations of Anterior Knee Displacement during Different Barbell Squat Techniques: A Comprehensive Review. J Clin Med. 2023 Apr 19;12(8):2955. doi: 10.3390/jcm12082955. PMID: 37109294; PMCID: PMC10143703.

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