Abdominal Pain? These Muscles Could be to Blame

After graduating from college, Tess decided it was time to get back in the gym and get in shape. She was particularly focused on slimming down her abdomen and began a new, intense abdominal exercise routine. Initially, she felt great, but after a couple of weeks of consistent workouts, Tess started to experience sharp, cramping pain in her abdomen. Concerned, she wondered if something might be wrong with her digestive system, especially since she had also started a new diet. She mentioned her struggle to a friend who happened to be a massage therapist. Her friend suspected the issue could be related to Tess' abdominal muscles and agreed to meet up for a quick assessment.

After the assessment and a quick massage, Tess’ pain was almost entirely gone. Her friend explained that Tess' intense abdominal workout had likely overexerted the muscles in her abdomen, causing the development of trigger points. These trigger points were mimicking symptoms of gastrointestinal distress, leading to the cramping sensation. Tess decided to ease up on her routine, allowing herself to slowly build abdominal strength. With this new approach, she experienced no further issues and was able to continue her fitness and health journey without recurring problems.

Could overworked muscles be causing your abdominal pain too? Let’s explore how muscles become overused and which ones might be responsible for your symptoms.

How Overused Muscles can Cause Abdominal Pain

Before exploring how muscles could be contributing to your pain, it's important to acknowledge that abdominal pain can stem from various causes that are not muscle-related, some of which may be serious. While massage and exercise can often provide relief, it's always a good idea to consult a professional who can assess your condition and determine if further medical attention is necessary.

When a muscle is overused—kept in a tight or constricted state for too long—it becomes fatigued and tense, much like you might feel after a stressful, overbooked week. Over time, or after a traumatic overload event, the muscle can lock into this tight position, forming painful knots known as trigger points. These knots don’t just cause localized pain; they can pull on surrounding muscles, restrict movement, and even contribute to joint dysfunction.

Abdominal pain can be caused by triggered muscles in the abdomen and back. Various activities can contribute to this, such as lifting something while off balance, overexerting yourself during an abdominal workout, or experiencing chronic high levels of stress. The symptoms caused by these trigger points can mimic those of many abdominal conditions, including gallstones, appendicitis, stomach cramps, acid reflux, bloating, or chronic diarrhea. Learning self-massage techniques to quickly determine whether a triggered muscle is the source of your discomfort can help you avoid unnecessary doctor visits and recognize when a more serious issue may be present.

My exploration into how overused and triggered muscles impact daily life has been deeply influenced by Myofascial Pain and Dysfunction: The Trigger Point Therapy Manual by Dr. Janet G. Travell and Dr. David G. Simons. This comprehensive two-volume set transformed my approach to massage, allowing me to provide lasting relief to my clients. For a more accessible, hands-on resource, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB, which breaks down these concepts into a practical, easy-to-follow guide for self-treatment.

Muscles that can Create Abdominal Pain

Now that we've explored how muscles can contribute to or even cause abdominal pain, let's take a closer look at the specific muscles that may be responsible. While there's much more to say about each one, I've highlighted the key points that you should know. If any of these symptoms sound familiar, be sure to check out the section below on what you can do to find relief.

1. Rectus Abdominis and Abdominal Obliques

The abdominal muscles play a crucial role in core stability and movement, covering both the front and sides of the midsection. The rectus abdominis, commonly known as the "six-pack" muscle, runs vertically along the front of the abdomen and is primarily responsible for flexing the spine, allowing the body to bend forward. On the sides, the abdominal obliques—both internal and external—enable the body to twist and bend laterally, providing rotational strength and stability. Together, these muscles are essential for maintaining posture, supporting the lower back, and generating power in various movements, from simple daily activities to athletic performance.

Symptoms they can Cause:

• External and internal abdominal pain

How they can be Overused:

• Overexertion of the muscles

• Too much sitting

• Chronic stress

• Internal disease

2. Superficial and Deep Spinal Muscles

The spinal muscles play a vital role in maintaining posture, supporting movement, and stabilizing the spine. They are divided into two main groups: the superficial and deep spinal muscles. The superficial muscles are long, powerful muscles that run parallel to the spine, assisting with larger movements such as extending the back and maintaining an upright posture. Beneath them, the deep spinal muscles consist of smaller, intricate muscles that connect individual vertebrae, providing fine-tuned stability and control. Together, these muscle groups work to protect the spine, facilitate movement, and prevent injury, making them essential for both everyday activities and athletic performance.

Symptoms they can Cause:

• Pain in the abdomen

• Pain at the top of the hip

• Pain all along the spine and back

How they can be Overused:

• Maintaining a twisted or unbalanced position

• Weak abdominal muscles

• Picking up something that is too heavy

• Whiplash

3. Quadratus Lumborum

The Quadratus Lumborum (QL) is a deep, four-sided muscle located on either side of the lower back, connecting the lower ribs to the top of the pelvis. It plays a crucial role in supporting the upper body, stabilizing the spine, and controlling movement at the waist. The QL helps with side bending, assists in maintaining an upright posture, and even contributes to forced exhalation, such as when coughing or sneezing.

Symptoms it can Cause:

• Pain in the lower abdomen and hips

• Pain with coughing and sneezing

• Restricted pelvic movement

How it can be Overused:

• A short leg

• Accidents or falls

• Being twisted or off balance while lifting

• Tension from stress

• Weak glute muscles

How do we Fix Triggered Muscles?

The good news is that triggered muscles can often be relatively quick and easy to "un-trigger." However, if you continue the activity that caused the issue in the first place, the muscle will likely become triggered again. Consider how you can modify or mediate these triggers—for example, being careful to not allow the spine to remain in a twisted position for long periods, or lift weight while off balance. For activities that cannot be adjusted, consistently applying the following two steps can help keep your pain significantly reduced.

Step 1: Relax the Muscle

The first step in releasing a triggered muscle is to relax it. Whether through using self-massage of your abdomen and back with a tennis ball or your hands, or seeking the help of a professional massage therapist, massage is the most effective way to ease muscle tension and restore movement. If you're interested in learning more about self-massage, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB.

Step 2: Strengthen and Stabilize

Relaxing the muscle alone is not enough. The reason it became overworked in the first place is often due to weakness—either in the muscle itself or in surrounding muscles that failed to provide adequate support. One common cause of abdominal pain is overexertion, which can happen when someone jumps into an intense workout routine too quickly, especially when trying to tone their midsection. To prevent this, it’s important to ease into exercise gradually while also focusing on strengthening the abdominal and glute muscles.

If you are currently dealing with abdominal pain, schedule a consultation with me today to see how we can work together to help you feel and move better!

Schedule Your Session Now