Have you ever felt that stabbing pain in your abdominal area and wondered what could be causing it? The reason could lie in so-called myofascial trigger points of the abdomen - knots in your muscle tissue that react to pressure with pain. In order to treat them effectively, it is important to understand their origin and specific characteristics.
In our guide, we explain the phenomenon of trigger points and tell you how you can relieve and avoid tension in your abdomen.
Content
1. what are trigger points in the abdomen?
2. anatomy and trigger points of the abdominal muscles
3. trigger points in the abdomen: typical symptoms
4 What are the causes of trigger points in the abdomen?
5. release trigger points in the abdomen: Helpful exercises
6 Our conclusion on trigger points in the abdomen
What are trigger points in the abdomen?
Think of trigger points as sensitive nodules in your muscle tissue that you perceive as painful as soon as pressure is applied to them. This pain results from adhesions in your muscle fibers, which can also be accompanied by a feeling of weakness or stiffness in the muscles.
Trigger points often develop in areas of the body that you put a lot of strain on or where you have suffered an injury. They are not limited to a specific muscle group and can therefore also occur in your abdominal muscles.
Anatomy and trigger points of the abdominal muscles
The area in your upper and lower abdomen is home to a complex network of muscles that play a key role in the stability and flexibility of your body as well as your breathing. At the center of this network is the rectus abdominis musclealso known as the 'straight abdominal muscle'. It extends lengthwise from the chest to the pelvis and is mainly responsible for flexing the spine and forming the famous six-pack.
On both sides of the rectus abdominis are the oblique abdominal muscles (obliques), which are used to stretch and tilt your upper body.
Deep below the oblique abdominal muscles runs the transverse abdominis muscle. transversus abdominis muscle. It acts like a natural belt and plays a key role in stabilizing your torso.
Trigger points can develop in each of these abdominal muscles - leading to unpleasant pain and other complaints.
Trigger points in the abdomen: typical symptoms
The abdominal muscles are involved in countless movements of your body. The symptoms caused by trigger points in the abdomen are correspondingly varied: Typical complaints include, for example, pain in the lower abdomen and back, abdominal pain "like sore muscles" or pain in the groin and hips. Even nausea or digestive problems can be triggered by a trigger point in the abdomen.
The complaints have characteristic features depending on the abdominal muscle affected and the location of the trigger points:
- A trigger point in the rectus abdominis muscle is usually associated with pain in the upper abdomen and chest
- Trigger points in the transversus abdominis muscle usually cause pain in the lower abdomen, hips and back.
- If the oblique abdominal muscles are tense and have trigger points, this causes pain in the side of the abdomen, which can radiate into the back.
Special feature: pain transmission through trigger points
Trigger points in the abdomen can also lead to complaints that are not obviously related to the respective knot. The reason for this lies in what is known as "pain transmission": the pain triggered by a particular trigger point does not occur at this specific point, but affects neighboring muscles, joints or tendons. Transmitted pain from trigger points in the abdomen can therefore have similarities with symptoms of ulcers or gallstones. The following signs indicate that your pain is not coming from myofascial trigger points, but from internal organs:
- Pain remains constant, a change in posture or movement does not bring improvement.
- Pain intensifies when you stress pain-free regions of your body.
- Pain becomes more intense after eating, during digestion, or when coughing.
- Pain is accompanied by fever, night sweats, dizziness or fatigue.
What are the causes of trigger points in the abdomen?
Trigger points in the abdomen can occur for various reasons. As a rule, your posture plays the main role: if you sit or stand for a long period of time, this can quickly lead to muscular problems.
Your abdominal muscles can also be affected by excessive strain. Repetitive movements such as lifting heavy objects or intensive training sessions put additional strain on the muscles. If you don't give your muscles enough time to regenerate after such activities, trigger points have an easy time of it and can cause unpleasant abdominal pain.
Release trigger points in the abdomen: Helpful exercises
Although trigger points in the abdomen can be quite stubborn, there are a few tips that you can use to counteract the causes and accompanying symptoms.
Targeted exercises are an excellent option for self-treatment:
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Abdominal breathing
This exercise helps you to relax your muscles and relieve discomfort caused by trigger points in the abdomen. Lie flat on your back and place one hand on your stomach. Breathe in deeply and focus on directing your breath into your abdomen so that your hand lifts up. Breathe out slowly and repeat this exercise several times. -
Gentle abdominal massage
Lie on your back and start massaging your abdominal muscles with gentle, circular movements. Start in the middle of the abdomen and slowly work your way to the sides. Make sure to adjust the pressure to avoid additional pain or discomfort. -
Stretching the abdominal muscles
This stretching exercise is particularly effective and can help to release trigger points in the abdomen. To do this, lie flat on your back and fold your hands behind your head. Now carefully raise your upper body and hold this position for a few seconds before letting go again. You should repeat this exercise several times to achieve the desired results.
Massage and acupressure for trigger points in the abdomen
One of the most effective strategies against trigger points in the abdomen is the Massage therapy. This involves applying targeted pressure to the respective trigger point in order to Release tensions and relieve pain.
But not only massages can eliminate trigger points in the abdomen: Your acupressure mat is also a valuable tool - as it promotes blood circulation and can help to generally relax the muscles in your abdomen. Be sure to consider your personal limits when using it, as the area around the abdomen is very sensitive.
Additional tip: Sessions on your acupressure mat and regular abdominal training will help you get rid of and prevent trigger points in your abdomen. Ultimately, however, it's crucial to address the underlying causes of your trigger point discomfort - for example, by adjusting your posture or taking regular breaks from activities that could overload your abdominal muscles.
Our conclusion on trigger points in the abdomen
Trigger points, small nodules in muscle tissue, can occur anywhere in your body - including your abdomen. They are responsible for a variety of complaints such as pain, weakness or stiffness of the muscles and are caused in particular by factors such as poor posture or overuse of the muscles.
If you suffer from painful trigger points in your abdomen, you have a choice of different self-treatment options - from targeted stretching and relaxation exercises to applications on your acupressure mat. In combination with adjusting your posture and avoiding overloading your abdominal muscles, you can not only relieve trigger points in the abdomen, but also prevent them in the long term.