Tips for Relieving Intestinal Gas Through Movement

Intestinal gas is a completely normal part of the digestive process, but at times gas can be a significant inconvenience. Causes of gas can include eating certain foods, swallowing air while eating, drinking carbonated beverages, and lactose intolerance. When gas is in the digestive tract, it needs to get out somehow—and that can happen either via the mouth (belching) or the anus (flatulence).

When intestinal gas is rumbling around in your abdomen, it can lead to bloating and pain. It can also be embarrassing if your stomach is making gurgling noises at an inopportune time, such as during a meeting at work. If you find yourself struggling with gas, you'll likely start looking for some home remedies to try to expel it.

There are over-the-counter remedies (and even a few prescription medications) that may help to relieve gas, but these treatments can take time. And if you're already taking several medications, you might be wary of adding another one to the mix. Fortunately, there are several body movements you can try before turning to medication to alleviate your gas problems.

Go for a Walk

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Start with walking to expel gas. This and any kind of exercise on a regular basis can help keep your digestive tract functioning properly.

Taking a walk after eating a meal, or when gas is making you uncomfortable, can help move the gas out of your body. Plus, we all need some exercise, and a brisk walk is a great way to get in that 30 minutes a day.

Lie on Your Side

Woman lying on side
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Try lying on your side on a bed, couch, or the floor, and drawing your knees up to your chest. This may help put you in a position to release any of the gas that's in your lower intestine.

It may take more than a few minutes, and moving the legs slowly up to your chest and then back down may also help. Using your arms to hold your knees may also help, but don't force the position if it causes more pain.


Squatting Woman
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Squatting down, by bending your knees until your bottom is almost at the floor, may also help relieve gas. Rest your arms on your legs, or move your hands to the floor or to the back of a chair to stabilize yourself.

You can rest in this position until you feel the gas moving; in fact, this position may even result in a bowel movement. If you’re able to do them, one added benefit is that squats are a good form of exercise to do on a regular basis.

Lie on Your Back

Woman Doing Yoga
Image © Chris Bernard / Getty Images

Try lying on your back and drawing both knees up to your chest to relieve gas. This position may help with passing flatulence, and it's also a good stretch that may be helpful in some people with lower back pain.

Try also pulling one leg up to your chest and holding it there with your hands, lowering it back down to the floor and then pulling the other leg up. If you're able, you can take it one step further by doing sit-ups or crunches. These are good exercises as well as being a way to pass stubborn intestinal gas.

Seek Help

Massage Therapist Palpating the Abdomen

If you find that the gas is very painful and nothing you do seems to help, be sure to bring it up with your physician. Gas is usually not a sign of a more serious problem, but your doctor can help in tracking down the source and offering more solutions. In some cases, changing to a diet free of the foods that cause gas or getting more exercise like walking may help.

If making some simple changes does not result in having less gas, a physician may look for other causes or offer a more comprehensive treatment plan. The ultimate goal is to get back to a healthy diet and pass gas without pain and bloating.


National Digestive Diseases Information Clearinghouse (NDDIC). Gas in the Digestive Tract.

National Digestive Diseases Information Clearinghouse. 21 Feb 2012. 

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