Wellness

Managing Irritable Bowel Syndrome: The Do’s and Don’ts of Movement

If you have irritable bowel syndrome (IBS), you know how frustrating and disruptive it can be to your daily life. Symptoms like abdominal pain, bloating, diarrhea, and constipation can make it difficult to engage in normal activities. One way to manage IBS is with movement, but it’s important to know the right approaches to avoid making symptoms worse by mortonwarner
Estimated reading time: 3 min 24 sec
Managing Irritable Bowel Syndrome: The Do’s and Don’ts of Movement

If you have irritable bowel syndrome (IBS), you know how frustrating and disruptive it can be to your daily life. Symptoms like abdominal pain, bloating, diarrhea, and constipation can make it difficult to engage in normal activities.

One way to manage IBS is with movement, but it’s important to know the right approaches to avoid making symptoms worse. Here are some do’s and don’ts of movement for managing IBS.

DO: Practice Gentle Yoga

Yoga can be a great way to reduce stress and improve digestion, both of which can help ease IBS symptoms. However, it’s important to choose the right type of yoga.

Gentle, slow-paced yoga styles like Restorative Yoga and Yin Yoga are great choices for people with IBS. Avoid vigorous vinyasa or hot yoga classes, which can cause stress on your digestive tract.

DON’T: Jump into High-Intensity Exercise

If you’re used to high-intensity workouts, you may have to adjust your approach to manage IBS symptoms. High-intensity exercise can cause stress on your gut and trigger symptoms.

Instead, try moderate-intensity exercise like brisk walking, cycling, or swimming. Exercise is still important for your overall health, but it’s important to find the right intensity level for your body.

DO: Focus on Breathing Techniques

Deep breathing exercises can help reduce stress and promote relaxation, and they’re easy to do anywhere. Try taking a few deep breaths before meals or when you’re feeling anxious.

You can also try progressive muscle relaxation, where you tense and relax different muscle groups in your body, to help promote relaxation and ease muscle tension.

DON’T: Rely on High-Impact Exercises

High-impact exercises like running or jumping can cause stress on your digestive tract and lead to symptoms like abdominal pain and bloating. Instead, try low-impact exercises like walking or cycling.

If you enjoy running, try switching to a treadmill or track as opposed to pavement or concrete, which can cause more jarring impacts.

DO: Stay Hydrated

Dehydration can worsen constipation, one of the primary symptoms of IBS. Make sure you’re drinking plenty of fluids throughout the day, including water, herbal tea, and low-sugar electrolyte drinks.

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Avoid beverages that can irritate your gut, such as carbonated drinks, alcohol, and caffeinated beverages.

DON’T: Overdo Abdominal Exercises

While core strengthening exercises like planks and crunches can help improve your overall fitness, they can also trigger IBS symptoms in some people.

If you don’t regularly do these exercises, start with gentle yoga poses that engage your core, like Cat-Cow or Table Pose. If you’re doing abdominal exercises regularly, try reducing the intensity or frequency to see if it helps improve symptoms.

DO: Incorporate Mindfulness Techniques

Mindfulness techniques like meditation and deep breathing can help reduce stress and anxiety, which are common triggers for IBS symptoms.

Incorporate mindfulness practices into your daily routine, such as taking a few minutes to meditate before bed or during your lunch break. You can also try mindful eating, where you pay attention to the flavors, textures, and smells of your food to help prevent overeating and improve digestion.

DON’T: Push Through Pain

If you’re experiencing pain or discomfort during exercise, stop immediately. Pushing through the pain can actually make symptoms worse. Take a break from exercise or try a gentler approach until your symptoms improve.

If you’re experiencing severe pain, make sure to speak with your doctor to rule out any other underlying conditions.

DO: Listen to Your Body

Every person with IBS is different, so it’s important to listen to your body and pay attention to how it responds to different types of movement. Keep a journal to track your symptoms and how they’re affected by exercise.

This can help you identify triggers and tailor your exercise routine to better manage symptoms.

DON’T: Ignore Your Doctor’s Advice

While movement can be a great way to manage IBS symptoms, it’s important to follow your doctor’s advice. Your doctor may recommend specific exercises or restrictions based on your medical history and symptoms.

Make sure to communicate any changes to your routine with your doctor and ask for advice on how to manage symptoms during exercise.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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