An abdominal strain, or “pulled stomach muscle,” occurs when abdominal wall muscles are overstretched or torn. This common injury often results from sudden, forceful movements or overexertion during physical activity, such as lifting heavy objects or intense exercise. Proper care is important for effective healing and to prevent complications.
Immediate Steps for Relief
When an abdominal muscle strain occurs, manage pain and prevent further damage. Immediately stop any activity that aggravates the pain to allow the muscle to rest. Applying cold therapy helps reduce pain, swelling, and inflammation.
To apply ice, use an ice pack or frozen vegetables wrapped in a cloth. Place it on the injured area for 10 to 20 minutes, repeating every 2 to 3 hours for the first 24 to 48 hours. Avoid movements that stretch or strain the muscles. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation.
Supporting Long-Term Recovery
Once acute pain subsides, typically after 48 to 72 hours, transition from ice to heat therapy. Heat increases blood flow to the muscle, helping to relax tight muscles and reduce spasms. Apply heat using a heating pad, warm compress, or warm bath for 15 to 20 minutes, with breaks.
Gradually reintroduce activity for complete healing and to regain muscle strength. Begin with light, non-straining stretches and exercises once pain has decreased. Gentle movements like pelvic tilts, where you lie on your back and flatten your lower back to the floor by tightening your abdominal muscles, can be beneficial. Another suitable exercise is a gentle curl-up, lifting only your head and shoulders slightly off the floor. Stop immediately if any exercise causes pain.
Nutrition and hydration play a role in muscle recovery. A balanced diet rich in protein provides necessary amino acids for muscle repair. Carbohydrates help replenish energy stores. Staying well-hydrated supports bodily functions. Maintaining proper posture helps reduce strain on healing abdominal muscles.
Preventing Future Stomach Muscle Strains
To minimize future abdominal muscle strains, integrate preventative measures into your routine. Always perform a proper warm-up before physical activity. A cool-down period after exercise helps muscles return to a resting state, improving flexibility.
Gradually increase workout intensity and duration to allow muscles to adapt. When lifting heavy objects, use proper body mechanics: bend at your hips and knees, keep the object close, and lift with your legs, not your back or abdomen. Avoid twisting your torso while lifting.
Regularly strengthen and improve core muscle flexibility through exercises like planks. Pay attention to your body’s signals and allow adequate rest to prevent muscles from becoming overly stressed.
When to Consult a Healthcare Professional
While many abdominal muscle strains resolve with self-care, consult a healthcare professional in specific situations. Seek medical attention if pain is sudden, severe, or debilitating. If pain worsens over a few days despite self-care, or does not improve within a week, seek professional evaluation.
Certain associated symptoms can indicate a more serious condition. These include fever, chills, persistent nausea, vomiting, or blood in your stool or urine. If you notice any visible deformity, a new lump or bulge in the abdominal area, or significant bruising, these may suggest a more severe injury, such as a hernia. Difficulty breathing or swallowing alongside abdominal pain requires immediate emergency care.