Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. It is characterized by symptoms such as abdominal pain, bloating, gas, constipation, and diarrhea.

While the exact cause of IBS is still unknown, it is believed to involve a variety of factors including genetics, stress, food sensitivities, and intestinal inflammation.

Living with IBS can be challenging, as the symptoms can be unpredictable and disruptive to everyday life. While there is no cure for IBS, there are several methods that can help manage and alleviate the symptoms.

One such approach is through regular exercise. In this article, we will explore three specific exercises that can help relieve IBS symptoms – yoga, walking, and deep breathing exercises.

1. Yoga

Yoga is an ancient practice that combines physical postures, deep breathing, and meditation. It has been shown to have numerous health benefits, including reducing stress, improving digestion, and relieving IBS symptoms.

Specific yoga poses can be particularly helpful for individuals with IBS. The following poses can help stimulate digestion, reduce bloating, and relieve abdominal pain:.

1.1 Child’s Pose (Balasana)

This gentle resting pose helps to relax the mind and body while gently stretching the lower back and hips. To perform this pose, kneel on the floor with your knees wider than hip-width apart.

Sit back on your heels and fold your torso forward, bringing your forehead to the floor. Extend your arms forward or bring them alongside your body. Breathe deeply into your belly and hold the pose for several breaths.

1.2 Bridge Pose (Setu Bandhasana)

Bridge pose helps to open up the chest and stretch the abdominal muscles. Lie on your back with your knees bent and feet flat on the floor. Press your feet into the ground and lift your hips up towards the ceiling.

Interlace your fingers beneath your pelvis and press your arms down to lift your chest towards your chin. Hold the pose for several breaths, focusing on deep abdominal breathing.

1.3 Seated Spinal Twist (Ardha Matsyendrasana)

This seated twist helps to stimulate digestion and relieve abdominal discomfort. Sit on the floor with your legs extended in front of you. Bend your right knee and bring your right foot over your left leg, placing it on the floor next to your left thigh.

Twist your torso to the right, placing your left elbow on the outside of your right knee and looking over your right shoulder. Hold the pose for several breaths, then repeat on the other side.

2. Walking

Walking is a simple yet effective exercise that can help alleviate IBS symptoms. It helps to stimulate digestion, reduce stress, and improve overall well-being. Walking regularly can also help regulate bowel movements and relieve constipation.

To make the most of your walking routine, aim for at least 30 minutes of moderate-intensity walking every day. Choose a comfortable pace and make sure to maintain good posture while walking. Focus on taking deep breaths and engaging your core muscles.

If possible, try to walk outdoors in nature, as spending time in green spaces has been shown to have additional benefits for mental health and stress reduction.

3. Deep Breathing Exercises

Deep breathing exercises can help calm the nervous system, reduce stress, and promote relaxation. When we are stressed or anxious, our breathing often becomes shallow, which can exacerbate IBS symptoms.

Practicing deep breathing exercises regularly can help restore balance to the body and reduce the frequency and intensity of IBS symptoms.

One simple deep breathing exercise you can try is the 4-7-8 technique. Start by sitting or lying in a comfortable position. Take a deep breath in through your nose for a count of four. Hold your breath for a count of seven.

Then, exhale slowly through your mouth for a count of eight. Repeat this cycle for a few minutes, focusing on the sensation of your breath entering and leaving your body.

Conclusion

While living with IBS can be challenging, regular exercise can play a significant role in managing and reducing symptoms.

Yoga poses, such as child’s pose, bridge pose, and seated spinal twist, can help stimulate digestion and relieve abdominal discomfort. Walking regularly can also improve overall well-being and regulate bowel movements. Deep breathing exercises, like the 4-7-8 technique, can help calm the nervous system and reduce stress.

By incorporating these exercises into your daily routine, you can take a proactive approach in beating the pain of IBS and improve your quality of life.