Feeling a muscle spasm in your abdomen can be a mildly annoying experience — or a downright painful one.
In many cases, abdominal muscle spasms can be prevented by making changes in your eating and drinking habits, as well as your exercise routine. If the cramps continue despite taking preventive measures, you may have to talk with your doctor. Read on to learn more.
What Are Abdominal Muscle Spasms?
A muscle spasm, also known as a muscle cramp, is a forceful, involuntary contraction, according to the North American Spine Society. Abdominal muscles are particularly prone to spasms because they are so short and tend to stay contracted when you are doing exercises such as sit-ups.
A mild spasm is felt as a dull pulling or fluttering sensation, while a severe spasm feels like a sharp, stabbing pain. If the contraction of the muscle is severe enough, it can form a lump under the skin because the muscle is knotted.
Causes of Muscle Spasms
Muscle soreness can feel similar to muscle spasms.
According to Harvard Health Publishing, muscle soreness that lasts for a day or two after a workout likely means you did more than you should have. Sudden sharp pain or pain that lasts longer than a few days is not normal workout soreness and should be evaluated by a doctor.
The exact cause of muscle spasms is not clear, but certain conditions are known to precipitate them. According to MedlinePlus, common conditions include:
- Dehydration
- Muscle fatigue
- Electrolyte imbalances or deficiencies
Not properly warming up can also cause a spasm, as does holding your abdominal muscles in one position for a long period of time. In some cases, an underlying medical condition or prescription medication is the cause.
Treatment for Muscle Spasms
As soon as you feel an abdominal muscle start to spasm, grab the affected area and massage it until the spasm goes away. Stretching your muscles by gently twisting side to side or leaning backward may also help.
Drink water or a beverage enhanced with electrolytes to help you hydrate. MedlinePlus also notes that eating a banana, which is high in the electrolyte potassium, may help.
Apply heat to relax tight abdominal muscles, and apply cold if your muscles are sore or tender. If the spasm is severe or doesn’t respond to self-care measures, seek medical attention.
Prevention of Stomach Muscle Spasms
To avoid stomach muscle spasms, warm up your body and stretch your abdominal muscles before doing sit-ups. Performing 5 to 10 minutes of light cardio is an effective whole-body warm-up.
Drink water or a sports drink enhanced with electrolytes before and after performing sit-ups, particularly if you have been sweating a lot.
Eat a nutrient-dense diet to ensure you get plenty of electrolytes, particularly potassium and magnesium. Taking a multivitamin can also help ensure proper nutrients to help prevent abdominal muscle spasms.
Avoid overexertion by cutting back on reps or stop your sit-up routine if your muscles get fatigued or sore. Talk with a certified trainer to make sure you are using proper form.
You can also talk with your doctor if you are taking medication to verify that muscle spasms aren’t a side effect, or if you continue to experience spasms.
