IBS and Exercise: What to Do and What to Avoid

Irritable bowel syndrome (IBS) is a disorder of the large intestine. It's a chronic condition, which means it requires long-term management.

Common symptoms include:

These symptoms often come and go. They may last for days, weeks, or months. When you experience symptoms, it's called an IBS flare-up.

IBS can interfere with daily life. There also isn't a cure. However, for some people, certain lifestyle habits can help manage symptoms.

This includes regular physical activity. Exercise is thought to ease IBS symptoms by minimizing stress, improving bowel function, and reducing bloating.

While the underlying cause of IBS isn't clear, some things can trigger flare-ups. These triggers are different for everyone.

Common triggers include:

For many individuals with IBS, food intolerances are likely triggers. According to research from 2016, more than 60 percent of people with IBS experience symptoms after eating certain foods.

Exercise typically isn't a trigger. In fact, a 2018 study found that low- to moderate-intensity activity can actually help relieve symptoms.

There isn't solid research on how more vigorous exercise affects IBS symptoms. But it's generally thought that intense or prolonged activities, like running a marathon, may aggravate symptoms.

There's evidence that physical activity may reduce symptoms of IBS.

In a 2011 study, researchers found that exercise decreased the severity of symptoms in people with IBS. On the other hand, less physical activity was associated with more severe IBS symptoms.

The researchers followed up with some of the participants from the 2011 study. The follow-up time ranged from 3.8 to 6.2 years. In their 2015 study, the researchers reported that those who continued to exercise experienced beneficial, lasting effects on IBS symptoms.

Another 2018 study found similar results. More than 4,700 adults completed a questionnaire, which assessed their gastrointestinal disorders, including IBS, and physical activity. After analyzing the data, the researchers found that less active people were more likely to have IBS than those who were physically active.

Additionally, a 2015 study determined that yoga scientifically improves symptoms in people with IBS. The experiment involved 1-hour yoga sessions, three times a week, for 12 weeks.

While researchers are still learning how exercise manages IBS symptoms, it's likely related to:

If you have IBS, it's a good idea to get some exercise. Being active has many health benefits, including potential IBS relief. You can try:

Walking is a great option if you’re new to exercise. It's low impact and doesn't require special equipment.

When done regularly, walking can manage stress and promote bowel movements.

In the 2015 follow-up study above, walking was the most common activity enjoyed by the participants with fewer symptoms.

In addition to walking, you can also try these exercises for IBS:

Stretching is also beneficial for IBS. It works by massaging your digestive organs, reducing stress, and improving gas clearance. This can help decrease pain and discomfort due to IBS.

According to the 2015 study mentioned earlier, yoga is ideal for IBS symptoms. It's recommended to do poses that gently target the lower abdomen.

Yoga poses for IBS include:

Bridge is a classic yoga pose that involves your abdomen. It also engages your butt and hips.

Supine Twist stretches your low and middle torso. In addition to relieving IBS symptoms, it's also excellent for reducing lower back pain.

Relaxation is a primary component of IBS management.

To promote relaxation, try slow and deep breathing. According to the 2015 study on yoga, this type of breathing increases your parasympathetic response, which reduces your response to stress.

You can try:

Also known as abdominal breathing, diaphragmatic breathing encourages deep and slow breathing. It's a popular technique that promotes relaxation and calmness.

Alternate nostril breathing is a relaxing breathing technique. It's often done in combination with yoga or meditation.

High-intensity exercises aren't recommended for IBS. Examples include:

More intense activities can aggravate your IBS symptoms, so it's best to avoid them.

If you’d like to exercise more often, it's important to prepare for IBS flare-ups. This will make your workout more comfortable.

Follow these tips to prepare for IBS flare-ups before, during, and after exercise:

If you experience symptoms of IBS, or any change in bowel movements, visit your doctor.

You should also see a doctor if you have:

These symptoms may indicate a more serious condition.

If you’re diagnosed with IBS, ask your doctor about the best fitness routine for you. You can also talk to a personal trainer. They can suggest an appropriate regimen for your symptoms, fitness level, and overall health.

If you have IBS, regular exercise can help manage your symptoms. The key is to choose low- to moderate-intensity activities, like walking, yoga, and leisurely swimming. Breathing exercises could also help by promoting relaxation.

In addition to physical activity, it's also important to eat nutritious foods and get enough sleep. Your doctor can provide tips for practicing these lifestyle habits.