We’ve all been there. You’re sitting on the couch, maybe you just finished a massive bowl of pasta, or perhaps you haven't eaten a thing all day, and suddenly it hits. That sharp, dull, or crampy sensation that makes you wonder, "What should I do when my stomach hurts?" It’s a universal human experience, yet it’s incredibly frustrating because the abdomen is a crowded neighborhood. Inside that space, you've got the stomach, intestines, liver, gallbladder, pancreas, and more. It’s a lot.
Usually, it’s nothing. A bit of gas. Maybe you’re just stressed. But sometimes, your body is actually trying to wave a red flag.
The first thing you need to do is stop. Seriously. Don't just reach for the nearest bottle of pink antacid or pop an ibuprofen—which, by the way, can actually make certain types of stomach pain significantly worse by irritating the gastric lining. You need to play detective for a second. Is the pain high up, right under your ribs? Is it a low-throb down by your hip? Knowing the "where" is just as important as the "how much."
Decoding the Location: Why Where It Hurts Matters
Most people think of the "stomach" as the whole belly area, but doctors divide it into quadrants. If your pain is in the upper right, it might be your gallbladder. If it’s lower right, everyone thinks appendicitis. If it's just a general, bloated mess in the middle, you’re likely looking at a digestive speed bump.
When you’re asking what should I do when my stomach hurts, start by assessing the movement. If you feel better after a bowel movement or passing gas, it’s almost certainly trapped wind or something you ate that didn't agree with your microbiome. This is often related to Irritable Bowel Syndrome (IBS) or just a temporary bout of indigestion. On the flip side, if the pain is steady, sharp, and getting worse regardless of what you do, that’s a different conversation entirely.
Let’s talk about the "burning" sensation. This is often Acid Reflux or GERD. It feels like a literal fire rising into your chest. In this case, lying down flat is actually the worst thing you can do. Gravity is your friend here. Stay upright.
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Immediate Steps for Simple Stomach Aches
If the pain isn't "call 911" level, there are things you can do right now to find relief.
Hydration, but make it sip-sized.
Don't chug water. If you’re nauseous, a huge gulp of water can trigger vomiting. Small sips of clear liquids—water, ginger tea, or peppermint tea—are the gold standard. Peppermint, specifically, is a natural antispasmodic. It helps the muscles in your gut relax, which is great for cramping but (pro-tip) can actually make heartburn worse by relaxing the valve between your stomach and esophagus.
Heat is a miracle worker.
A heating pad or a hot water bottle isn't just a comfort thing. The heat increases blood flow to the area and helps the external muscles relax, which often takes the pressure off the internal organs. Leave it on for 15 or 20 minutes. It’s basic, but it works surprisingly well for menstrual cramps and general indigestion.
The BRAT Diet is mostly dead, but the logic remains.
You might remember being told to eat Bananas, Rice, Applesauce, and Toast. While many pediatricians now say kids can go back to a regular diet sooner, for adults with a "sour" stomach, these bland foods are still a safe bet. They don't require much work for your system to break down. Avoid dairy, caffeine, and anything fried. Seriously, put the fries down.
When to Actually Worry: The Red Flags
I’m not a fan of health scares, but we have to be honest about when a stomach ache isn't just a stomach ache.
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If your abdomen feels "board-like"—meaning it’s hard, rigid, and hurts like crazy when you touch it—get to an ER. That can be a sign of peritonitis or an organ perforation. Likewise, if you have a high fever, are vomiting blood, or notice black, tarry stools, those are "stop reading this and go to the doctor" moments.
Dr. Sarah Jarvis, a well-known GP, often points out that "localized" pain—pain you can point to with one finger—is usually more concerning than general "my whole belly hurts" pain. If the pain started around your belly button and migrated to your lower right side, that is the classic presentation of appendicitis. Don't wait that out.
The Stress-Gut Connection
It’s kind of wild how much our brain influences our gut. There is a massive network of neurons lining your digestive tract—so many that scientists call it the "second brain."
Sometimes, when you’re asking what should I do when my stomach hurts, the answer isn't in your pantry; it’s in your schedule. Chronic stress keeps your body in a "fight or flight" state, which shunts blood away from your digestive system. This can lead to functional dyspepsia, which is basically a fancy way of saying your stomach is upset for no structural reason.
If you notice your stomach acts up before big meetings or after a fight with a partner, you're likely dealing with a stress-induced flare. In these moments, deep diaphragmatic breathing—breathing so your belly expands, not just your chest—can actually manually signal your nervous system to calm down and let the digestion process resume.
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Common Myths About Stomach Relief
We’ve all heard that ginger ale is the cure-all. Honestly? Most commercial ginger ale has almost no real ginger in it and is packed with high-fructose corn syrup and carbonation. The bubbles can actually make bloating worse. If you want ginger, use real ginger root or a high-quality ginger tea.
Another one is the "starve a fever, feed a cold" logic applied to stomachs. If you're hurting, don't force yourself to eat just because it's lunchtime. Your digestive system might need a break. Giving your gut a 12-hour "fast" (while staying hydrated) can give the inflammation time to settle down.
Long-term Management and Prevention
If this is a recurring issue, you have to look at the data. Keep a food diary. It sounds tedious, I know. But you might find a correlation between that "healthy" kale salad and your afternoon agony. Some people have a hard time breaking down FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)—essentially certain carbs that ferment in the gut.
Check your medications too. Frequent use of NSAIDs like aspirin or naproxen can wear down the stomach lining, leading to ulcers. If you're taking these daily for back pain and wondering why your stomach hurts, you’ve likely found your culprit.
Summary of Actionable Insights
- Assess the "Red Flags": If you have a fever, rigid abdomen, or are unable to keep fluids down for 12+ hours, seek medical help immediately.
- Identify the Type: Burning is usually acid; cramping is usually gas or muscle; sharp/localized pain needs a professional eye.
- The 20-Minute Heat Test: Apply a heating pad. If the pain eases significantly, it’s likely muscular or gas-related.
- Modify Your Posture: If it’s reflux, sit up. If it’s gas, try the "child’s pose" (kneeling and leaning forward) to help move things along.
- Sip, Don't Gulp: Use peppermint tea for cramps or ginger tea for nausea, but avoid ice-cold drinks which can shock the system.
- Audit Your Meds: Stop taking NSAIDs if you suspect an ulcer or gastric irritation, and switch to acetaminophen if you absolutely need a painkiller (unless you have liver issues).
- Watch the "Healthy" Triggers: Sometimes high-fiber foods or raw vegetables are too much for an inflamed gut to handle; switch to cooked veggies until you feel better.
The next time you're doubled over, remember that your body is remarkably good at telling you what it needs. Usually, it's just asking for a little bit of rest, some warmth, and a break from the spicy tacos. Listen to it. If the message it's sending feels "wrong" or gets louder over several hours, don't be a hero. Get a professional opinion.
Next Steps for Relief:
- Check your temperature to rule out infection.
- Locate the pain specifically: upper, lower, left, or right.
- Apply heat to the abdomen for 15 minutes.
- Avoid solid food for a few hours until the intensity peaks and fades.
- Record the duration; if the pain persists for more than 24 hours without improvement, call your primary care physician.