What Is IBS Cramping and How To Get Rid Of It

Irritable bowel syndrome, or IBS, is a digestive disorder that can cause unpleasant cramps. Painful cramping is one of the main characteristics of IBS. Diarrhea and constipation are two other classic signs of this disorder. The complete causes of IBS aren’t clear and the condition usually lasts for a lifetime. 

However, there are ways to treat IBS symptoms. Cramping can be manageable with a few strategies under your belt. Learn everything you need to know about IBS cramping and explore effective ways to get rid of IBS cramps.

What Is IBS?

Irritable bowel syndrome describes a group of connected symptoms: pain, cramps, gas, constipation or diarrhea, and bloating. If you have IBS, your bowel movements probably look different than they did before you developed the disorder. You might also have bowel movements more often than you used to.

IBS impacts the stomach and the intestines. Your digestive system plays an important role in your body, so IBS can wreak havoc on your overall health.

Doctors and researchers aren’t sure yet what causes IBS. It’s a common issue, though. Anyone can develop IBS. You’re more likely to have the syndrome if it runs in your family. Women are also twice as likely to have IBS than men.

IBS isn’t always serious. Some people have minor IBS which they can manage on their own. Their IBS may be an annoyance, but not enough to interfere with their daily lives. Other people have more severe cases. It’s always a good idea to see a gastroenterologist if your IBS causes you problems. Untreated IBS can cause overnight diarrhea, weight loss, and rectal bleeding, so it’s important to get help when you need it.

What Is IBS Cramping?

Cramps are an unfortunate hallmark of IBS. Everyone feels digestive rumbles from time to time, especially after enjoying big meals or spicy foods. IBS cramps are something different, though. These cramps are painful, frequent, and extreme.

People living with IBS describe their cramps in many different ways. Stomach and abdominal pain are common. You might have cramps in your belly or lower in your intestines. Some patients feel like they can’t fully empty their bowels when they go to the bathroom. Cramps can also be worse during menstrual periods.

One frustrating thing about IBS is that the syndrome doesn’t have an obvious physical cause. Patients with IBS don’t show damage to their digestive systems. They might be sensitive to some foods, but they don’t have diagnosable food allergies. This makes it hard to determine what causes IBS cramping.

One theory is that IBS involves the smooth muscles that line your digestive tract. These muscles normally tighten and release in rhythmic patterns to move food along. In IBS patients, digestive muscles might work harder than they need to. This could cause cramps and pain.

IBS Cramping vs. IBS Bloating

Bloating and cramping are both IBS symptoms. You might have cramping and bloating separately or at the same time. Bloating is caused when excess gas builds up in your gut. 

Gas is a normal, natural part of the digestive process. Everyone has gas to some extent. Certain foods like beans, leafy greens, and whole grains encourage the body to make even more gas than usual. However, IBS patients often experience gas on an entirely different level.

People with IBS often feel like they can’t pass gas when they need to. Instead of moving through the digestive tract and exiting the body, gas pockets stay in the intestines. This can cause visible, uncomfortable bloating that lasts for days at a time.

IBS bloating can contribute to cramping. Gas is a common cause of abdominal pain, even in people without IBS. The intestines are full of bends and crannies which can trap gas pockets. IBS patients can experience severe pain from bloating. 

However, cramps aren’t always caused by bloating. IBS cramps can also happen when a patient isn’t bloated.

How To Get Rid of IBS Cramping

IBS cramps are never fun. When cramps set in, you just want them to go away. Here are some strategies for reducing—and hopefully getting rid of—your IBS cramps.

Change Your Position

Moving might sound awful when you’re dealing with cramps, but getting up is a simple way to address cramps. Sitting or laying in one position for a long time also traps your digestive system in one spot. If cramps strike while you’re sitting at your desk job or enjoying a TV binge on the couch, get up and move. The change in position might help your digestive system settle down.

If you’re up for it, exercise is another strategy to use during cramps. Gentle, low-impact movement like walking is enough to stimulate digestion and release endorphins, both of which may relieve your cramps.

Drink More Fluids

Hydration is always important, especially for people living with IBS. Your digestive system needs water to absorb nutrients, replenish its cells, and keep your microbiome balanced. Staying hydrated also promotes regular bowel movements and reduces constipation, which are two important concerns for IBS patients.

Make water your beverage of choice for the best results. If you want something flavored, try herbal teas or fruit-infused water. Soda, carbonated water, caffeinated beverages, and alcoholic drinks can all cause unpleasant side effects. Drink them rarely, if at all.

Consider Your Other Symptoms

Take a step back and think about the broader picture. Your other IBS symptoms might explain why you’re cramping. If you’re bloated, you might have a gas buildup. You don’t need extra fiber in this case. After all, fiber can cause gas, which can cause bloating, which can cause cramping. More fiber will only make things worse.

But the opposite might also be true. If you’re constipated, you might be cramping because you don’t have enough fiber. Fiber helps food move through your digestive system. Lack of fiber can lead to constipation, which can also cause painful cramps.

Try Herbal Remedies

Simple, traditional methods can help relieve your cramps. Mint is a well-known natural remedy for digestive problems. Try eating or drinking something with mint the next time you have cramps. You can make a cup of mint tea in less than five minutes. Peppermint candies are easy to keep in a pocket or purse. You can even grow a mint plant and nibble on fresh leaves whenever you need.

Ginger is another traditional treatment for upset stomach. Many over-the-counter seasickness remedies contain ginger. You can also find ginger candies, tea, supplements, and more.

Abdominal Massage

Massage is a non-invasive treatment you can perform on yourself. Simply rub your abdomen or torso wherever you’re cramping. Think about rubbing a baby on the back to help them burp. Your cramp might not be caused by gas, but a similar motion should also help you feel better.

Skin contact and rubbing are proven ways to make yourself feel better. If you’ve ever rubbed your leg after skinning your knee, you’re familiar with this effect. This basic contact activates nerves that aren’t involved in the cramping sensation. The good feelings can distract your nervous system from the pain. 

Over-The-Counter Remedies

IBS pain is often challenging to manage. Unlike menstrual cramps and other kinds of abdominal pain, IBS cramps don’t always respond to over-the-counter (OTC) pain relief. It’s common for IBS patients to report that NSAIDs, aspirin, and acetaminophen don’t make their cramps go away. If your cramps are painful enough you want to take medicine for them, it’s time to make a gastroenterologist appointment.

You can also try OTC medicine to reduce the cramps themselves. Simethicone is an antiflatulent medicine that helps reduce trapped gas. Laxatives with polyethylene glycol prevent constipation and can lead to softer, easier bowel movements. Depending on your symptoms, these medications may help reduce your cramps.

Reduce Your Stress Levels

This tip might be easier said than done, but try to leave stressful situations when you have IBS cramps. Stress is a common trigger for IBS symptoms like cramping. It’s not clear exactly how this connection plays out, but many IBS patients report their symptoms are worse when they are under stress. This means that work, school, commutes, and public places without obvious bathrooms can feel like danger zones for people with IBS.

If it’s possible, go to a calm, familiar place when you’re dealing with IBS cramps. This will help you feel more comfortable and able to relax. Mental strategies like meditation, visualization, and listening to favorite music can be helpful in situations that you can’t leave.

When To See A Doctor For IBS Cramps

Have you ever canceled plans, called in sick to work, missed school, left an event, or been woken up in the middle of the night because of your IBS cramps? It’s time to reach out for help. You deserve treatment for your health concerns. IBS cramps can feel horrible, but you don’t have to keep suffering alone. Contact a gastroenterologist when your cramps interfere with your life. Treatment is available!