A little soreness after you’ve exercised is normal, especially if you’re new to the activity. Post-exercise soreness, or delayed-onset muscle soreness, is usually the worst between 24 and 72 hours after you work the muscles, according to the book Clinical Ultrasound.
You may even get sore abs from exercises that didn’t strictly target your core, such as running a marathon, a heavy squat session, or an intense game of pickleball. Your abs are intrinsic to much of the activity you do. That’s why core workouts are so important and also why you can get pain in your abs after exercising.
Usually the soreness in your abs after a workout is due to exertion: You may have exercised your abs hard, skipped your warm-up, let your form falter a little, or moved too suddenly — and now your muscles are on the mend. This kind of post-workout abdominal soreness should go away in a few days. The remedies below can give you quick, temporary relief from ab pain following exercise, and speed up that process.
But if your abs ache suddenly or chronically, it’s worth talking to a doctor about what else might be going on.
1. Use Epsom Salts
Magnesium is a natural muscle relaxant and the major ingredient in Epsom salts. While there isn’t a lot of robust research around this particular after-exercise treatment for abdominal pain, the thinking goes that your skin soaks up the magnesium and eases muscle soreness, according to Cleveland Clinic.
Plus, it’s safe and relatively inexpensive to try. Pour one to two cups into a warm bath and soak for at least 10 to 15 minutes.
2. Try Over-the-Counter Medications
Over-the-counter pain medications, such as ibuprofen or naproxen, can provide quick relief by reducing inflammation.
If you’re on any prescription medication, check with your doctor before taking over-the-counter meds and follow dosing on the package.
Don’t rely on these medications long term, however, or use them to get through another workout. They are a temporary way to deal with acute soreness.
3. Add Some Heat
In addition to a warm Epsom salts bath, consider applying a heating pad or heat pack (available in most drug stores) to the sore area of your abs. Never directly apply a heating pad to your skin, though, especially as the skin on your abs can be less tough than, say, the bottoms of your feet or palms.
Heat is especially helpful if your abs cramp after crunches because it can relieve tightness and spasms, according to Johns Hopkins Medicine.
4. Stretch Out
Stretching sore muscles after a workout can increase blood flow to start the healing process. Consider it a form of gentle, active recovery. If a stretch causes a sharp pain, though, stop immediately. Here are a few stretches to try for sore abs.
Cobra
- Lie on your stomach on a mat or towel.
- Slide your hands underneath the creases of your armpits, palms flat on the mat, and elbows pointed to the ceiling. Extend your legs behind you.
- Press into your palms, and gently extend your arms to lift your head, neck, and chest off the mat. Only extend your elbows until you feel the front of your abs stretch comfortably.
- Hold for three to four breaths.
- Release slowly.
- Repeat several more times.
Standing Side Bend
- Stand tall with your feet about hip-distance apart. Reach your arms up, and press your palms together over your head.
- Lean to the right, rooting firmly in your left foot. Feel the entire left side of your torso, including your abs, stretch.
- Hold for several breaths.
- Return to center and repeat on the other side.
- Do as many repetitions as you’d like.
Reclined Bridge Pose
- Lie on your back with your knees bent and your feet planted a few inches from your glutes. Keep your arms flat on the floor alongside your hips.
- Press through your heels to gently lift your hips up until you form a diagonal line from your knees to your shoulders.
- Hold for several breaths.
- Release slowly.
- Repeat two to three more times.
5. Rest
Soreness after exercise that interferes with your daily activity for several days probably means you worked out too hard. You might want to consider doing fewer sets or using a lower weight next time you work your abs and building up to more intense activity gradually.
In the meantime, take some time to rest your sore abs until the discomfort disappears.
6. Maintain Other Healthy Habits
When you’re distracted by core pain, it can be easy to forget the lifestyle habits that support overall muscle recovery: Get plenty of sleep, stay hydrated, and eat enough protein and carbs to support your post-workout recovery.
Keep these important habits all the time if you want to see results from your workout routine, but they can help in moments of soreness, too.
When to See a Doctor
If the pain you experience after ab workouts is chronic, sudden, or long-lasting, talk to your doctor. You should also seek medical attention if your ab pain makes it hard to walk, interferes with your day-to-day activities, or if there’s a lump or bump at the site of your pain, which could be a sign of a hernia, according to Cleveland Clinic.
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