“No pain no gain” is a proverb commonly used by people exercising to attain a given goal. The proverb is meant to make the athletes aware that pain and workouts are inseparable. Developing sore muscles at the end of an intense exercise session is welcome as it means that the right muscle groups have been targeted.
In some instances, people might experience some different kinds of pain after exercising possibly caused by a reason not associated with the workout.
For instance, there is a common problem among individuals developing pain in the lower part of the stomach upon performing cardio sessions, stretching or running.
The experience is a sharp as well as stabbing pain on either side of the lower stomach. This feeling has led to a common question by many people; “Why does my lower stomach hurt when I stretch?” The fact is that there is no proven cause of this pain although there are several theories that try to explain this condition.
Even though this feeling is experienced by many, it should not be assumed as it can slow down your well-planned workout. This problem is also referred to as exercise-related transient abdominal pain (ETAP). It is usually felt when conducting athletic activities taking long periods such as; basketball, running, and cardio workout among others.
Why Does My Lower Stomach Hurt When I Stretch?
Your lower stomach hurts when stretching because of various reasons. These could potentially include conditions such as gas or bloating, constipation, menstrual cramps, hernia, and even appendicitis.
For some symptoms and more serious conditions such as hernia and appendicitis, a trip to the doctor’s office will be necessary.
- Gas or bloating: you may have swallowed air or eaten foods that cause gas production in your intestines. This can create pressure and discomfort in your lower abdomen when you stretch.
- Constipation: you may have difficulty passing stool or have infrequent bowel movements. This can cause hardening and accumulation of waste in your colon, which can cause pain when you stretch.
- Menstrual cramps: you may have contractions of the uterus during your menstrual cycle, which can cause pain in your lower abdomen and pelvis. This pain may worsen when you stretch.
- Hernia: you may have a weakness or tear in the abdominal wall that allows an organ or tissue to protrude through it. This can cause pain when you stretch or move in certain ways.
- Appendicitis: you may have inflammation or infection of the appendix. This can cause severe pain in the lower right side of your abdomen, which may radiate to other areas when you stretch.
If you experience persistent or severe lower stomach pain when stretching, you should consult a doctor for diagnosis and treatment.
Theories Explaining the Cause of Lower Stomach Pain when Stretching
As mentioned earlier there is no known cause for this problem, however, there are several theories that try to explain this condition. Determining the most correct theory among all has been the key point of concern. Two theories are most preferred. These are; Diet and physiology theories.
Diet
The most important thing for an exerciser is the kind of food or drink they take before exercising. According to research, what is ingested before exercise is very predominant in resulting in lower stomach pain.
Unexpectedly, the volume of food taken is less connected to this condition. The key thing is proper timing as well as the type of food eaten in connection to when the workout will be conducted.
Researchers have found that taking beverages and juices that are rich in carbohydrates that is a concentration level above 11% before or during a workout has a great risk of causing pain in the lower part of the stomach. According to the research, people who take water during or before exercise are less affected by this condition.
Physiology
Workout is not a risk factor for this condition. This situation possibly emanates from repetitive movement involving the repeated extension of the torso.
This happens when the body is involved in physical activity. This is the reason why this condition affects even horse riders as well as off-track racers.
Although these two categories of people do not involve themselves actively in this exercise their upper bodies experience repetitive stress.
The structure of the body affected by this kind of stress includes; the lumbar spine (an area found on the lower part of the back), diaphragm (a layer of muscle located within the abdominal cavity and lungs), parietal peritoneum (a soft lining shared by pelvic cavity and abdomen that coils most of the internal body organs) and peritoneal ligaments (connective tissues that hold internal organs in place).
Factors for Lower Stomach Pain when Stretching
Low levels of fitness
People who have little experience in exercise are likely to experience cramps such as side stitches in the process of building up their strength abdominal muscles.
Age
People of a young age are more prone to experiencing the pain
Compared to their counterparts who are older? The pain will also be severe among those of young age unlike people of older age.
Have meals and drinks before exercising
Having meals or drinks before workouts can be risky as it is a key contributing factor to experiencing this kind of pain. Foods and drinks high in fat and sugar levels are riskier.
Performing high-intensity work-outs
Conducting in-depth workouts irrespective of your fitness level can as well lead to one experiencing this kind of pain.
Conducting the exercise in cold weather
Chilly air is associated with causing spasms in the diaphragm. This condition requires one to do deep breaths, unable to take these breaths is likely to lead to stomach pain in the lower area.
Failure to warm up before stretching
Proper warm-up before the real stretching is key as it provides room for oxygen flow within the body. The high levels of oxygen within the body are important as help in preventing stitch.
Ways of Dealing with the Pain in the Lower Part of the Stomach when Stretching
Since it is not evident what exactly causes this pain, it is not easy to state how one can deal with the situation. The good thing is that several tricks have proved to offer some relief when well utilized.
These tricks include:
- Take small breaks or slow at some points while stretching.
- Ensuring that you do not hold your breath when conducting workouts.
- You are not supposed to conduct exercise immediately after heavy meals.
- Ensure that you adopt the right posture when exercising.
- Ensure that your body is well hydrated and that you have eaten appropriately before engaging in stretching
- Ensure that you do not do heavy meals for some minutes to conduct stretching. Avoid meals rich in protein.
- Fizzy drinks should be avoided. While exercising prefer sipping rather than chunking drinks. Avoid drinks with high concentrations of sodium, sugar and acid.
- Take deep breaths and take slow exhales.
- The moment you begin feeling the pain try reaching overhead by use of one hand then bend on the sides.
- Massage the affected area gently by use of your fingers.
- Train on belly breathing. Although this may sound awkward, it is possible to use your diaphragm instead of your chest. This can be achieved by extending the belly when inhaling and pulling it when exhaling.
- Ensure that you dress well according to the weather of the day.
Put more focus on your core. Research has proved that strengthening trunk muscles has much impact on reducing the dangers of experiencing pain. It is advisable to include core muscle work regularly to build up the affected area.
- Do not hunch when running
- Yoga is key in strengthening your core.
- Ensure that you conduct a warm-up before going to stretching.
Final Thoughts on Why Does My Lower Stomach Hurt When I Stretch
We can conclude that there is no proven cause of lower stomach pain, however, there are several theories that try to shed some light on the issue. Of course, this statement excludes any verifiable medical issues, which should be addressed immediately.
Technically if you are asking the question why does my lower stomach hurt when I stretch, you might either need to see a health practitioner, or the problem may be that you have done too much exercise, causing the pains.
Lastly, The most important thing about this condition is that one needs to take the proposed precautions. Putting the precaution measures such as proper timing of meals and taking the right meals before and during real work out will be of great help.
