4 Ways to Get Rid of Side Cramps

If you’ve ever been cruising through a workout and suddenly felt a sharp, stabbing pain under your ribs, congratulations you’ve met the infamous side cramp (also known as a “side stitch”). It can turn a great run, walk, or game into an awkward hobble in seconds.

The good news? Side cramps are usually harmless and very fixable. Sports medicine experts call them exercise-related transient abdominal pain (ETAP) in plain English, a temporary cramp around your diaphragm and the nearby ligaments and muscles. With a few simple tricks, you can calm the pain quickly and prevent it from crashing your future workouts.

Below are four science-backed, real-world ways to get rid of side cramps fast, plus practical tips to keep them from coming back. We’ll also share experience-based advice at the end the stuff runners and weekend athletes learn the hard way so you don’t have to.

1. Slow Down, Breathe Deeply, and Reset Your Diaphragm

Most side cramps are linked to irritation or spasm of the diaphragm the big breathing muscle that sits under your lungs and helps pull air into your body. When you suddenly increase intensity, forget to warm up, or breathe in a shallow, rapid pattern, the diaphragm can protest in the form of that sharp cramp on one side.

Step-by-step: What to Do Right Now

• Ease your pace immediately. If you’re running, slow to a jog or walk. If you’re doing another activity, reduce intensity or briefly stop.
• Use deep belly breathing. Inhale slowly through your nose, letting your belly expand like a balloon. Exhale through pursed lips, making the exhale slightly longer than the inhale.
• Try rhythmic breathing with your steps. Many runners like a 3:2 pattern: inhale for three steps, exhale for two. This gives the diaphragm a more predictable rhythm and can relax the cramp.
• Relax your shoulders and upper body. Hunched shoulders and a tight upper back make it harder for the diaphragm to move freely. Drop your shoulders, open your chest, and keep your torso tall.

Why Deep Breathing Helps

Deep, controlled breathing allows your diaphragm to move smoothly instead of jerking and straining. When you take shallow, quick breaths, the muscle stays in a shortened position and the ligaments connecting your organs (like the liver) to the diaphragm get tugged repeatedly. That irritation is one of the leading theories for what causes side stitches.

By slowing your pace and focusing on big, even breaths, you’re basically telling your diaphragm to chill out. Most people notice the cramp easing within a minute or two once they commit to deep breathing rather than trying to “run through it” with shallow gasps.

Quick Breathing Check-in

• If your chest is popping up but your belly barely moves, you’re breathing too shallow.
• If you feel your lower ribs and belly expand outward as you inhale, you’re on the right track.
• If you feel dizzy or lightheaded, slow down even more and breathe normally no need to overdo the deep breaths.

2. Stretch, Press, and Gently Move Through the Cramp

Once you’ve slowed your pace and focused on breathing, you can add a stretch or gentle pressure to help the cramped area relax. Think of this as manually convincing the muscles and connective tissue to let go of the spasm.

How to Stretch a Side Cramp

1. Raise the arm on the painful side. For example, if the cramp is on the right side, lift your right arm overhead.
2. Lean away from the pain. Gently bend your torso to the left, creating a long stretch along the side that hurts.
3. Keep breathing slowly. Inhale deeply as you stretch, then exhale as you relax slightly. Hold the stretch for 20–30 seconds and repeat a few times.

This side stretch lengthens the muscles and tissues around the diaphragm and ribs. Combined with deep breathing, it often reduces the intensity of the cramp quickly.

Using Gentle Pressure

1. Place your fingers over the painful spot. Use two or three fingertips or your thumb.
2. Press gently but firmly. You’re aiming for gentle pressure, not digging into your organs.
3. Bend slightly forward while you exhale. This position helps shorten and relax the irritated tissues while your diaphragm moves.
4. Release the pressure as you inhale again. Repeat for several breaths until the pain eases.

Many runners find that combining these techniques slow pace, deep belly breathing, side stretch, and fingertip pressure is enough to knock out most mild-to-moderate side stitches in under a minute.

When to Stop Completely

Side cramps usually disappear when you slow down, stretch, and breathe. However, hit the brakes and stop your workout if:

• The pain is severe and doesn’t improve after a few minutes of stretching and breathing.
• The pain is present even when you’re resting, not just while exercising.
• You also have symptoms like fever, nausea, vomiting, shortness of breath at rest, or chest pain.

In those situations, call your healthcare provider or seek medical care. Side stitches are usually harmless, but persistent or unusual pain deserves professional attention.

3. Fix Your Pre-Workout Habits: Food, Drinks, and Warm-Up

Sometimes the best way to get rid of side cramps is to avoid triggering them in the first place. A lot of what causes side stitches comes down to timing your meals, choosing your fluids wisely, and giving your body a proper warm-up.

Watch What (and When) You Eat

Many people notice that side cramps show up when they work out too soon after a big meal or a sugary drink. A sloshing, heavy stomach can irritate the area around your diaphragm and increase the chance of a cramp.

• Give yourself 2–3 hours after a large meal before intense exercise like running or high-impact sports.
• Before a workout, choose lighter snacks that are easy to digest think a banana, yogurt, toast with a bit of peanut butter, or a small smoothie.
• Avoid chugging sugary drinks right before exercise. Some people are especially sensitive to concentrated sugar sources (like full-strength fruit juice or soda) when they’re about to run.

If you consistently get side cramps, keep a simple “workout diary” for a week or two. Write down what you ate, drank, and when you exercised. Patterns often show up quickly: same drink, same timing, same annoying stitch.

Hydrate Smart But Don’t Overdo It Right Before You Move

Dehydration is bad for any muscles, including the diaphragm. But drinking a ton of water right before you run can also leave your stomach uncomfortably full, which may contribute to side cramps for some people.

• Hydrate steadily during the day, not just right before your workout.
• Take small, frequent sips rather than gulping large amounts of fluid at once during exercise.
• If sports drinks upset your stomach, switch to water or a more diluted drink and see if your cramps improve.

Warm Up the Right Way

Jumping straight from the couch into a sprint is the fastest route to a side stitch. A proper warm-up gives your diaphragm, abdominal muscles, and core time to wake up.

Try this 5–10 minute warm-up before a run or intense workout:

• Start with a brisk walk or very easy jog for 3–5 minutes.
• Add dynamic stretches like arm circles, torso twists, and gentle side bends.
• Do a few reaching movements overhead and across your body to mobilize the tissues around your ribs and diaphragm.

People who consistently warm up with dynamic movement and gradually build intensity tend to report fewer side stitches than those who go from zero to all-out effort in seconds.

4. Build Stronger Core, Better Posture, and Smarter Breathing Habits

Once you’ve handled the immediate cramp and adjusted your pre-workout habits, the final step is long-term prevention. Strong core muscles and good posture make it easier for your diaphragm to work efficiently while you move. Better breathing habits keep everything in sync.

Strengthen Your Core and Torso

Your core is more than just six-pack abs. It includes the deep muscles around your spine, sides, and pelvis that stabilize your trunk. When those muscles are strong and balanced, your diaphragm doesn’t have to fight against poor posture and floppy form.

Try adding these exercises 2–3 times per week:

• Planks (front, side, and forearm) to build endurance in the deep core muscles.
• Dead bugs or bird dogs for controlled, coordinated movement of arms and legs while keeping your core stable.
• Standing torso rotations with or without light resistance to train the muscles that twist and support your upper body.

Start with short sets even 15–20 seconds of plank is plenty if you’re new to it and increase gradually. The goal isn’t to become a gymnast; it’s to give your diaphragm a stable, well-supported platform to work on.

Check Your Posture While Moving

Notice what your upper body looks like when you get tired. Many people slump forward, round their shoulders, and collapse their chest. That position crowds the diaphragm and makes it harder to inhale deeply.

• Think “tall and relaxed.” Imagine a string gently lifting the top of your head upward while your shoulders stay loose.
• Keep your chest open. Your ribcage should feel like it has room to expand on each breath.
• Avoid rigid stiffness. You want a stable trunk, not a locked-up statue. Slight natural movement is normal.

Train Your Breathing Outside of Workouts

Just like you can train your legs or arms, you can train your breathing. Practicing deep, diaphragmatic breathing in calm situations makes it easier to use during runs or intense exercise when the side cramp temptation is high.

Try this simple exercise once or twice a day:

1. Lie on your back or sit comfortably with one hand on your chest and one on your belly.
2. Inhale slowly through your nose for a count of 3–4, letting your belly hand rise more than your chest hand.
3. Exhale slowly through your mouth for a count of 4–6, letting your belly gently sink.
4. Repeat for 5–10 breaths.

Do this consistently for a couple of weeks, then consciously bring that same belly breathing into your warm-ups and easy runs. Over time, your default breathing pattern becomes deeper and more efficient, which helps reduce the odds of a painful stitch.

Bonus: Real-Life Experiences and Extra Tips for Side Cramps

All the science and expert advice in the world is great, but nothing beats real-world trial and error. Here’s how side cramps show up in everyday life and what many people discover works best for them.

The “Too Much, Too Soon” Mistake

A common beginner story goes like this: someone decides they’re going to “get serious” about running. On day one, they sprint out the door at a pace they haven’t run in years. By minute five, they’re doubled over with a side stitch, wondering if their body is broken.

What they usually learn over time is that side cramps don’t mean you’re out of shape beyond repair they often mean you ramped up intensity too quickly. When those same beginners switch to a gentle walk-to-jog plan, sprinkle in walking breaks, and warm up for 5–10 minutes, side stitches tend to show up less frequently and vanish more quickly when they do.

Finding Your Personal “Food Window”

Another common pattern: people who swear, “If I eat anything within an hour of running, I’m guaranteed a side cramp.” Others are totally fine with a small snack 30–60 minutes before a workout, as long as it isn’t heavy or greasy.

The difference? Individual digestion. Some bodies want more time to clear a larger meal; others tolerate food closer to exercise. Over time, regular exercisers usually figure out their personal “safe window” often 2–3 hours after a big meal or 45–60 minutes after a light snack. Once they respect that timing, side cramps become rarer and feel less mysterious.

The Surprising Role of Stress and Tension

Believe it or not, your mood and stress level can influence your breathing pattern. On a stressful day, people tend to hold tension in the shoulders and upper chest, breathing shallowly without even realizing it. Then they head out for a run, already breathing from their shoulders instead of their belly, and bam side stitch.

People who deliberately “shake out” their arms, roll their shoulders, and take a few slow belly breaths before they start moving often report fewer cramps. It’s a small ritual, but it sends a signal to the body that it’s okay to relax and breathe deeply.

Learning Not to Panic

Side cramps can feel dramatic like someone shoved a knitting needle under your ribs. It’s easy to panic, especially the first few times it happens. But as people gain more experience, they learn that staying calm is one of the best tools they have.

Runners who have dealt with side stitches over and over often describe the same routine: they silently say, “Okay, it’s just a stitch,” slow down, focus on breathing, stretch, and press on the painful area. Because they’ve successfully gotten rid of cramps before, they’re less scared, and the pain usually passes faster.

When People Finally Talk to Their Doctor

Side cramps are usually harmless. Still, many long-time exercisers have a story about the time they realized their “usual stitch” felt different sharper, longer lasting, or present even at rest. A quick check-in with a healthcare provider either reassured them that everything was fine or uncovered another issue that needed attention.

The takeaway: listening to your body is smart, not dramatic. If your side pain changes character, sticks around after workouts, or comes with other concerning symptoms, getting a professional opinion is part of taking your fitness seriously.

Putting It All Together

In the long run (pun intended), people who successfully manage side cramps usually rely on a combination of strategies:

• Respecting their personal timing for meals and snacks.
• Hydrating throughout the day instead of right before a workout.
• Using a consistent warm-up and building speed gradually.
• Practicing deep belly breathing and good posture.
• Staying calm and using stretching and gentle pressure when a cramp hits.

Side cramps might never disappear 100% for everyone, but with these habits, they become an occasional annoyance instead of a workout-ending disaster.

Conclusion

Side cramps are a common, frustrating part of exercise, but they don’t have to control your workouts. Slow down, breathe deeply, stretch and press the painful area, adjust your food and drink timing, and invest in better posture and core strength. Combined, these strategies can turn “Ouch, I have to stop” into “Okay, I’ve got this.”

Remember, if side pain feels different from your usual stitch, doesn’t go away, or shows up with other symptoms, talk with a healthcare professional. Otherwise, you’re probably dealing with a normal, fixable part of being an active human.

SEO Summary

meta_title: 4 Ways to Get Rid of Side Cramps Fast

meta_description: Learn four proven ways to get rid of side cramps fast, plus tips to prevent side stitches so you can enjoy pain-free workouts.

sapo: Side cramps (or side stitches) can turn a great run or workout into a painful stop in seconds, but they’re usually harmless and highly fixable. This in-depth guide breaks down what really causes side cramps, four proven ways to stop the pain fast, and smart strategies to prevent stitches from coming back from breathing tricks and stretching to food timing, hydration, and core strength. Whether you’re a brand-new runner or an experienced athlete, you’ll find practical, realistic tips to keep moving comfortably.

keywords: get rid of side cramps, side stitch relief, side cramps while running, how to stop side stitch, prevent side stitches, exercise-related abdominal pain