Gas build-up in your gut puts pressure on everything inside your torso, from your navel all the way back to your spine. If you suffer from large amounts of gas, you may need to track your food intake and reconsider your beverage choices.
Gas builds up when the bacteria in your gut go to work on the undigested food particles in your small intestine. There are many foods that increase your risk of gas. Legumes, gluten and dairy can all boost your risk of gas. If you are working to eat a bit healthier and are increasing your fiber and roughage intake, your small intestine may have had a shock. As you improve your diet, make sure you also increase your water intake.
Do your best to drink water straight from your cup instead of from a straw; drinking from a straw can increase the air you ingest. Additionally, you will want to avoid carbonated beverages. Finally, try to slow down. Allow yourself 20 to 30 minutes for each meal and chew each bite thoroughly, washing each mouthful down with cool water.
Foods and Activities To Reduce Gas
Foods high in water can help reduce gas build-up. While cruciferous veggies may lead to more gas, both celery and cucumbers can do a lot to reduce the discomfort of gas build-up. Spinach, rich in Vitamin A and fiber, can also reduce gas build-up. Consider changing up your snack routine by adding a banana instead of crackers or another grain product. Beverages can also increase your risk of gas, bloating and back pain.
If you need coffee to get your day rolling, make sure you boost your intake of water to reduce acid build-up in the gut. As your day moves on, consider switching up to ginger tea to settle your tummy and reduce the risk of gas build-up. If your stomach is especially agitated, let it cool to lukewarm and sip it slowly.
While gas can be embarrassing, it doesn’t generally get uncomfortable until it’s trapped. Getting your body moving, even slowly, can get gas moving through the gut. Avoid water exercises for your comfort level, and if you can get somewhere outside on your own, go there so you can relax and avoid embarrassment.
Take a walk with a bottle of water and slowly make your way around a local park or outdoor walking path. Because you’re having back pain, you may need to take something to reduce your discomfort. If your gut is irritated, try pairing your pain med with applesauce to soothe your tummy as you absorb the drug.
Often, gas causes more gut discomfort and back pain if your clothing is especially constrictive. Grab your elastic waist or drawstring waist pants as you walk and sip your water to let air move through your gut. You can also relieve gas discomfort with simple yoga poses. There are folks who avoid group yoga because they fear having gas in class. To reduce this stress, find a YouTube video of yoga floor work. Spend time in the poses that open up the hips, in particular the
- seated twist
- butterfly stretch
- cat/cow stretch
- happy baby
All of these poses allow expansion and realignment of the torso. The gas that is pressing on your spine may be trapped in the small intestine. As you alter the space around your stomach and first stretch of intestine, you may be able to get these bubbles to move through to the larger intestine. As this reduces the pressure in this first stretch of intestine, you may feel a lot of gut rumbling and a slow reduction in your back pain.
While it’s unlikely that the pressure from your gut gas will cause a pinched nerve, this pressure can press pretty hard on the nerves in your central and lower spine. Chronic gas in this area can leave your spinal nerves inflamed and easily irritated. Short term gas relief can help, but you may need to talk to your doctor or a nutritionist to reduce chronic gas pressure. You may have developed a food allergy, or simply be getting too much of a good thing. Ready to get started? Call us today at 205-637-1363. Dietary changes can be beneficial to every aspect of your life.