Credits: Social Media
Doctor’s 3-step hack to get rid of a stitch is a ‘factory reset’ for your diaphragm
Getting a stitch in your stomach while exercising is really annoying, but there is something you can do to stop it.
A doctor has shared a clever hack that’s like a “factory reset” for your diaphragm (the muscle that helps you breathe in and out) and usually gets rid of that sharp pain.
Doctor’s hack to get rid of a stitch
A stitch, known medically as an exercise-related transient abdominal pain (ETAP), is a stabbing pain or cramping in either side of the abdomen that occurs during exercise.
It happens when the diaphragm malfunctions, either because it is strained due to rapid breathing or thanks to tension on the ligaments that connect the diaphragm to the abdominal organs, Dr Karan Rajan explained on TikTok.
“You could relieve the strain by doming the diaphragm with controlled breathing and return it to default settings,” he revealed. “This involves actively controlling the exhalation with deliberate, slow exhales.”
He shared a quick three-step hack to get rid of a stitch:
- First, inhale deeply through the nose
- Then, exhale slowly through the mouth and make sure this is longer than the inhale
- Through both, you need to be actively engaging your abdominal muscles
This will decrease abdominal pressure and help the diaphragm to remain in its natural domed position for a longer time, promoting muscle relaxation and reducing the strain on the phrenic nerve which controls the breathing muscle.
More ways to get rid of a stitch
Here are some more things you can do to get rid of a stitch, as revealed by WebMD:
- Slow down
- Take deep breaths
- Press or massage the painful area
- Stretch the diaphragm by bending forward
- Flex your stomach muscles
- Grunt loudly as you breathe in and out
Eating too close to a workout can trigger a stitch, so make sure you don’t eat for a few hours before doing any exercise. It’s also really important to stay well hydrated.
While working out, focus on your breathing, remember to warm up, do stretches and focus on your posture to reduce the likelihood of experiencing abdominal pain.
Dr Karan Rajan (MBBS) is an NHS Surgeon in the UK who shares his health expertise on TikTok. He is also a Clinical Lecturer at Imperial College London and the University of Sunderland.
