How to Get Rid of a Side Stitch: Tips And Tricks

How to Get Rid of a Side Stitch: Tips And Tricks

Do you ever get a side stitch when you’re running or working out? If so, you’re not alone. A side stitch can be really painful and frustrating. In this blog post, we will discuss what causes it, and provide you tips on how to get rid of it!

What Causes Side Stitch?

What Causes Side Stitch?A side stitch is a sharp pain that is felt just below the ribs on one side of the body. It typically occurs during physical activity, such as running or swimming. This is a condition that can be very painful and cause someone to have to stop their workout. There are several causes that are thought to contribute to side stitch, including:

  • Poor posture: It is thought that slouching or hunched-over posture can contribute to side stitches. This is because this type of posture can compress the diaphragm, which is a large muscle that helps with breathing.
  • Weak abdominal muscles: If the abdominal muscles are weak, they may not be able to support the organs as well, which can lead to pain in the sides.
  • Eating before exercise: It is not recommended to eat a large meal before exercising, as this can lead to indigestion and pain in the abdomen.
  • Dehydration: It is essential to stay hydrated during exercise, as dehydration can lead to cramping and pain in the muscles.

These causes are just some of the potential reasons why side stitches may occur. It is important to see a doctor if the pain is severe or does not go away, as this could be a sign of a more serious condition.

Just make sure not to push through the pain too much, as this can lead to more serious injuries. With the right care, you should be able to get rid of a side stitch quickly and continue on with your workout.

How to Get Rid of a Side Stitch

There are a few things you can do to get rid of a side stitch. Some of the options are discussed below:

Slow down your pace

When you are running or doing any other type of vigorous activity, you may get a side stitch if you are going too fast. If this is the case, slowing down your pace may help to get rid of the side stitch. For example, you can try running at a slower pace or taking a walking break if you are feeling the side stitch come on.

Take a deep breath

Another way to try to get rid of a side stitch is to take a deep breath through your nose, hold it for a few seconds, and then exhale slowly through your mouth. This will help you relax and hopefully get rid of the pain. Deep breathing can also help prevent side stitches in the first place with regular practice.

There are some ways to get started with deep breathing, you can:

  • Start by closing your eyes and inhaling slowly through your nose, letting your stomach expand.
  • Exhale slowly through your mouth.
  • Try to do this for a few minutes each day.

If you find that deep breathing doesn’t help, or if the pain is severe, stop and see a doctor.


MassageTo get rid of the side stitch, you can try massage. Gently massage the area with your fingers or use a tennis ball to massage the muscle. This can help to loosen the muscle and relieve pain. Also, you can try stretching the muscle by reaching your arm overhead and leaning to the side of the stitch. Hold this stretch for 30 seconds and repeat on the other side.

According to studies, getting a massage can help you get rid of a side stitch. In one study, people who received massages had less pain and discomfort than those who didn’t. So you may want to consider getting a massage if you often get side stitches.


Acupressure is another effective method for getting rid of a side stitch. Apply pressure to the point located between your ribs and hipbone with your fingers. You should feel a slight indentation. Hold for 10 seconds and release. Repeat as necessary. It is believed that this pressure point is connected to the diaphragm, which may help to release the cramp.

This treatment is thought to work by interrupting the pain signals that are being sent to the brain. It is also thought to stimulate the release of endorphins, which are the body’s natural pain relievers. Many people find that acupressure is a very effective way to get rid of a side stitch and it can be done anywhere, anytime.

Stretching the affected muscle

If you have a side stitch, you may be able to get rid of it by stretching the affected muscle. To do this, bend your elbow and place your hand on the affected side. Then, use your other hand to pull your elbow across your body until you feel a stretch in the affected muscle. Hold this stretch for 30 seconds and then release. Repeat this stretch 2-3 times. With each repetition, you should feel the muscle loosen up and the pain lessens.

Change your position

Sometimes, all it takes to get rid of a side stitch is to change your position. If you’re running, for example, try slowing down or changing your stride. You can also try leaning to the opposite side of the stitch. For example, when you are running and you have a stitch on your right side, try leaning to the left.

It is believed that by changing your position, you help release the tension on the diaphragm and alleviate the pain of the stitch.

So, all in all, these are some of the best ways how to get rid of a side stitch. Remember, if you experience this kind of pain frequently, it might be indicative of a more serious problem. In such cases, it is always better to visit a doctor and find out the root cause of the issue.

Also, do not forget to seek out professional help if you want to start running or working out more frequently. A coach can help you with finding the right exercises and techniques that work best for your body and fitness level, and can also help you prevent injuries.

Can A Side Stitch Last For Days?

Can A Side Stitch Last For Days?This is a question people ask a lot, the short answer is: no, a side stitch should not last for days.

The slightly longer answer is that if you have a side stitch that lasts for more than a day or two, there is likely something else going on. It could be anything from a pulled muscle to something more serious. If you are concerned, it is always best to consult with a medical professional.

In the meantime, here are some tips on how to get rid of a side stitch:

  • Try to identify the cause. If you are doing a lot of Physical activity, or if you have recently changed your diet, those could be the culprits.
  • If you are dehydrated, that can also cause a side stitch. Make sure you are drinking plenty of fluids, especially water.
  • Slow down and take a break. This is probably the most important thing you can do to get rid of a side stitch.
  • Place your hand on the area where you are feeling the pain. This can help to massage the muscle and relieve some of the tension.

These are just a few tips on how to get rid of a side stitch. If you are still having trouble, or if the pain persists, be sure to consult with a medical professional. It is always better to be safe than sorry! Hence, start paying attention to your body and how it feels so that you can identify these problems early on.


To conclude, getting rid of a side stitch is not an easy task and may require some time and effort. However, if you follow the above steps, you will be well on your way to banishing those pesky side stitches for good! Also, you should understand that not every side stitch is created equal, so be sure to pay attention to your body and how it is reacting to different activities.

Now go out there and enjoy your run (or walk, or swim, or whatever else you enjoy doing)! Make sure to stay hydrated and listen to your body, and those side stitches will be a thing of the past in no time.

Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.

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