We’ve all been there, doubled over on the couch wondering if it was the spicy tuna roll or just a weird 24-hour bug. It's a universal human experience. But honestly, most of the advice out there is kinda garbage. People tell you to drink ginger ale—which is basically just carbonated corn syrup—or they tell you to "just rest," which doesn't really help when it feels like a tiny boxer is using your small intestine as a speed bag.
Knowing what to do when you have a tummy ache depends entirely on the "why." Is it gas? Is it your gallbladder staging a coup? Or did you just overdo it at the buffet?
Let’s get into the weeds of how to actually handle this without sounding like a medical textbook.
The First Rule of Fight Club (For Your Gut)
Stop eating. Seriously.
The biggest mistake people make when their stomach starts cramping is trying to "soak up the acid" with bread or crackers. If your digestive tract is currently screaming, the last thing it wants is more work. Think of your gut like a literal conveyor belt. If the belt is jammed and making a grinding noise, you don't throw more boxes on it. You hit the pause button.
Give it two hours. Maybe three.
Hydration is the only exception here, but even that has rules. Small sips. If you chug a glass of ice-cold water, you might trigger a spasm. Room temperature water or a very diluted electrolyte drink is your best bet.
Decoding the Pain: Where Does It Actually Hurt?
Not all tummy aches are created equal. Where the pain lives tells a story that your doctor—or your own common sense—needs to hear.
If the pain is high up, right under your ribs, and feels like a burning sensation, you’re likely looking at acid reflux or a possible ulcer. This is where the "Brat" diet (Bananas, Rice, Applesauce, Toast) actually has some merit later on, but in the heat of the moment, you want to sit upright. Lying flat is the enemy of reflux. Gravity is your friend.
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Now, if the pain is lower, like around your belly button or shifting toward the lower right side, stop reading this and check for a fever. If you have a sharp, stabbing pain in the lower right quadrant and it hurts more when you release pressure than when you apply it, that’s a classic sign of appendicitis. Don't mess around with that. Go to the ER.
But let’s assume it’s the more common, annoying variety of "I ate something wrong" or "I'm incredibly bloated."
The Gas Factor
Sometimes, it’s just air. It sounds simple, but gas pain can be so intense it mimics a heart attack.
Try the "Wind-Relieving Pose." It’s a yoga move, but you don't need a mat or LuLemon leggings to do it. Lie on your back, bring your knees to your chest, and hug them. It physically compresses the abdomen and helps move trapped air through the twists and turns of your colon.
What to Do When You Have a Tummy Ache and It Won't Quit
Most people reach for the Pepto-Bismol immediately. And hey, it works for some things. The bismuth subsalicylate is great for coating the stomach. But if your issue is actually slow digestion or constipation, Pepto can actually make the "exit" part of the process even slower.
If you're dealing with "sour stomach" or that heavy, rock-in-the-gut feeling, ginger is the undisputed king. But skip the soda. Real ginger contains gingerols and shogaols, compounds that help the stomach empty faster. According to a study published in the World Journal of Gastroenterology, ginger significantly accelerates gastric emptying in people with indigestion.
Get some real ginger root. Peel a piece the size of your thumb, slice it thin, and steep it in hot water for ten minutes. It tastes spicy and a bit aggressive, but it actually does something.
Heat is a Secret Weapon
A heating pad is underrated. It’s not just "cozy." Heat increases blood flow to the area and can physically relax the smooth muscles of the gut. When those muscles stop spasming, the pain drops. If you don't have a heating pad, fill a clean sock with raw rice, tie it off, and microwave it for a minute. It works just as well.
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The Myth of the "Magic" Probiotic
You’ll see a lot of "influencer" health types telling you to gulp down kombucha or yogurt when your stomach hurts.
Bad idea.
If your gut is currently in a state of inflammation or bacterial imbalance, dumping a massive load of new bacteria (even "good" ones) into the mix can lead to more gas and more bloating. Probiotics are for maintenance, not for emergency repairs. When you're wondering what to do when you have a tummy ache, the answer is rarely "eat fermented cabbage."
Wait until the storm passes before you start rebuilding the microbiome.
When to Actually Worry (The Red Flags)
I'm not a doctor, but I’ve talked to enough of them to know when the "home remedy" phase ends and the "professional" phase begins.
If you see blood—and I mean real blood, not just "I ate beets yesterday"—that’s a call to the doctor. Same goes for a high fever or if you can't keep water down for more than 12 hours. Dehydration will mess you up way faster than the actual stomach bug will.
According to the Mayo Clinic, persistent pain that doesn't resolve with a bowel movement or passing gas needs an evaluation. It could be anything from Kidney stones to Diverticulitis.
Simple Steps for the Next 24 Hours
- The Sip Test: If you can drink 4 ounces of water and keep it down for 30 minutes, try a little more. If not, stay off the fluids for a bit longer to let the stomach settle.
- Peppermint Oil: If your ache feels like "cramping" rather than "burning," peppermint oil capsules can be a godsend. They act as a natural antispasmodic. Just be careful: if you have heartburn, peppermint can actually make it worse by relaxing the valve between your stomach and esophagus.
- Walk it Out: If you can stand up, walk slowly. The gentle movement of your legs and torso helps stimulate peristalsis—the wavy muscle contractions that move food and waste through your system.
- Skip the Meds (Briefly): Avoid Ibuprofen or Aspirin. These are NSAIDs, and they are notoriously hard on the stomach lining. If you absolutely need a painkiller, Tylenol (Acetaminophen) is generally safer for the stomach, though it won't help with inflammation the same way.
Why Stress is Making it Worse
Your gut and your brain are connected by the Vagus nerve. It’s a two-way street. If you are panicking about why your stomach hurts, your brain sends "danger" signals back down to your gut, causing more contractions and more acid production.
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Basically, your anxiety is fueling the fire.
Deep belly breathing isn't just "woo-woo" nonsense. It stimulates the parasympathetic nervous system—the "rest and digest" mode. Taking five slow breaths, where your belly expands more than your chest, can literally signal your stomach to stop overreacting.
Practical Next Steps
Once the worst of it is over, don't celebrate with a cheeseburger.
Start with clear broths. Bone broth is great because it has collagen and amino acids like glutamine that actually help "seal" the gut lining. From there, move to plain white rice or a piece of dry toast. Keep it boring. Boring is safe.
If this happens often—like every time you eat dairy or wheat—it’s time to start a "Food-Symptom Diary." It sounds tedious, but it’s the only way to catch triggers like FODMAPs (certain fermentable carbs) that might be the hidden culprits behind your frequent tummy aches.
The goal isn't just to fix the pain now, but to figure out if your body is trying to tell you to stop eating something specific. Most of the time, your gut is a pretty honest communicator; we just usually don't like what it has to say.
Stop. Breathe. Hydrate. Heat. Those are your four pillars. Give your body the time it needs to reset, and usually, it’ll handle the rest on its own.