Why Do Crunches Cause Stomach Pain? Understanding the Causes and Solutions

Many people experience stomach discomfort or pain when doing crunches, a common core-strengthening exercise. While crunches are effective for building abdominal muscles, they can sometimes lead to unpleasant side effects if not performed correctly. Understanding why this happens is key to preventing injury and maximizing workout benefits.

Improper Form: A Leading Cause of Abdominal Discomfort

One of the most frequent reasons for stomach pain during crunches is incorrect technique. When form is off—such as pulling on the neck, arching the back too much, or using momentum instead of controlled movement—it places unnecessary strain on the abdominal area. This improper alignment can irritate muscles and connective tissues, leading to soreness or sharp pain. To avoid this, focus on slow, deliberate motions and keep your chin slightly lifted to reduce neck strain.

Delayed Onset Muscle Soreness (DOMS): Normal After Starting New Workouts

If you're new to fitness, feeling sore after doing crunches is completely normal. This type of muscle discomfort, known as Delayed Onset Muscle Soreness (DOMS), typically appears 8 to 24 hours after exercise and can last anywhere from 24 to 72 hours. It's a natural response to unfamiliar physical stress and indicates that your muscles are adapting and growing stronger. DOMS usually resolves on its own with rest, hydration, and light stretching.

Overexertion: When Too Much Exercise Backfires

Pushing yourself too hard too soon is another common cause of abdominal pain. Doing excessive reps or increasing intensity without proper progression can lead to muscle fatigue and even micro-tears in the tissue. While some degree of challenge is necessary for growth, overtraining can result in prolonged soreness or injury. It's essential to build endurance gradually and listen to your body's signals.

The Role of Breathing in Core Exercises

Proper breathing plays a crucial role in performing crunches safely and effectively. Many people unknowingly hold their breath during repetitions, which increases intra-abdominal pressure and can contribute to discomfort. Instead, exhale as you curl up toward the ceiling and inhale as you lower back down. This rhythm supports core engagement and reduces strain on internal organs.

How to Prevent Stomach Pain During Crunches

To minimize the risk of pain, start with a manageable number of repetitions—such as two sets of 10—and gradually increase over time. Combine crunches with other core exercises like planks or bird-dogs to distribute the workload across different muscle groups. Always warm up before exercising and cool down afterward to prepare your body for movement and aid recovery.

In summary, experiencing stomach pain during or after crunches isn't uncommon, but it doesn't have to be inevitable. By correcting your form, respecting your fitness level, allowing time for recovery, and using proper breathing techniques, you can perform crunches safely and effectively. If pain persists beyond a few days or becomes sharp and localized, consider consulting a healthcare or fitness professional to rule out underlying issues.