Ever had a random stitch pop up when you’re not working out? You’re not alone! It’s surprisingly common, and we’re here to break down what might be causing it and how to prevent it.
What’s a Stitch?
A stitch is a sharp pain under your ribs, often near the diaphragm (the muscle that helps you breathe). While it’s usually linked to exercise, non-exercise stitches happen too.
There are many common reasons that non-exercise side stitches occur. “Improper training, dehydration, incorrect breathing and weak core or pelvic floor muscles” can all play a role, according to Sara Mikulsky, a physical therapist based in NYC.
The Top Surprising Causes of Non-Exercise Stitches
- Poor posture: slouching compresses your diaphragm, leading to spasms.
- Dehydration and electrolyte imbalances: low levels of water, sodium, or potassium can cause muscle cramps in your midsection.
- Digestive issues: bloating, gas, or IBS can trigger stitch-like sensations, often due to trapped wind.
- Stress breathing: rapid, shallow breathing strains your diaphragm, increasing the chance of spasms.
- Sitting for too long: spending hours at your desk compresses your diaphragm, upping the risk.
- Eating before moving: a heavy meal before activity can stress your digestive system, causing discomfort.
- Surprising triggers: even laughter or a coughing fit can push your diaphragm into overdrive, leading to spasms that feel just like a stitch.
How to Prevent & Relieve Stitches
Fortunately, simple lifestyle changes can stop these annoying non-exercise stitches from occurring in the first place.
Stay Hydrated
Drinking enough water, and staying on top of your electrolytes will keep your muscles cramp free. Electrolyte waters from WOW HYDRATE's range will keep your levels where they should be!
ELECTROLYTE PRO contains the four essential electrolytes your body needs: calcium, magnesium, sodium and potassium, along with Vitamin C, D & B6 to help rapidly rehydrate wherever you are!
Watch Your Posture
If you’re desk-bound, stand or stretch every 30 minutes to avoid diaphragm strain.
Work on Breathing
Deep, diaphragmatic breathing (focusing on your stomach instead of your chest) can keep your muscles relaxed.
Time Your Meals
Avoid heavy meals before being active. Big salads or fast food can weigh heavily on your stomach and lead to that annoying pain.
When to See a Doctor
Most stitches are harmless, but if the pain sticks around, you feel unwell, or it happens after eating fatty foods, it’s time to check in with a doctor.
The Bottom Line
Non-exercise stitches are common but preventable. Whether it’s hydration, breathing exercises, or better posture, small tweaks can help. Stay hydrated, move smart, and look after your diaphragm.
Looking to stay stitch-free? Try WOW HYDRATE’s range and keep your body balanced every day!
Bonus: Frequently Asked Questions About Side Stitches
Why do I get a stitch when I’m not exercising?
Getting a stitch while relaxing or resting is usually due to one of the following: poor posture, dehydration, digestive issues, or sudden diaphragm strain from laughing/coughing. However, it could also be gallstone-related.
Can dehydration cause side stitches without exercise?
Yes, if electrolyte levels fall too low, muscle cramps that mimic stitches can occur. For this reason, the NHS recommends sipping fluids regularly.
Is a stitch when sitting down normal?
A stitch when sitting down is common and usually harmless. However, you want to avoid slouching, which may compress the diaphragm, so stand or stretch regularly.
Why does laughing give me a side stitch?
Laughing usually gives you a side stitch because of the sudden diaphragm contractions it causes (along with shallow breathing). The stress on the diaphragm muscle can be intense, so use slow, deep breaths to relieve it.
Can stress or anxiety cause stitches?
Yes – stress breathing strains the diaphragm. Therefore, the NHS suggests mindfulness or paced breathing exercises.
Are stitches after eating a sign of something serious?
No. Stitches are usually just gas/bloating (which can still be painful). However, you should see your GP to rule out gallstones and IBS if the stitches persist or come along with nausea.
How do I stop a stitch when I’m not active?
You can stop a stitch when inactive by straightening your posture and sipping an electrolyte drink. You can also practice belly breathing, where you place your hand on your stomach to ensure the belly is moving up and down (not the chest).
Can poor posture cause stitches?
Yes, poor posture is a leading cause of stitches. For example, people who sit all day at desks are prone to hunching, which presses on the diaphragm. Try ergonomic adjustments to solve this problem, like a standing desk.
Why do I get stitches when walking slowly?
Stitches when walking slowly likely come from shallow breathing or dehydration. Focus on rhythmic breathing and hydration if you plan a walk.
When should I worry about a stitch?
If it’s severe, lasts hours, or comes with fever/vomiting, it could indicate appendicitis or other conditions. NHS advice is to seek urgent care.
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