Most stomach aches resolve on their own within a few hours, and a combination of simple strategies can speed that process along. What works best depends on what’s causing the pain, but heat, hydration, gentle movement, and a few well-chosen remedies handle the majority of everyday stomach discomfort.
Apply Heat to Your Abdomen
A heating pad or hot water bottle is one of the fastest ways to ease a stomach ache. Heat above 40°C (104°F) activates heat receptors near the site of internal pain, which effectively blocks pain signals from reaching the brain. Research from University College London found this mechanism can provide relief for up to an hour per application. Place the heat source over a thin layer of clothing or a towel directly on the area that hurts. You can reapply as needed.
Stay Hydrated, Especially If You’re Vomiting or Have Diarrhea
Dehydration makes stomach pain feel worse and slows recovery. If you’re losing fluids through vomiting or diarrhea, water alone isn’t ideal because it lacks the electrolytes your gut needs to absorb fluid efficiently. The World Health Organization’s oral rehydration formula uses a 1:1 ratio of sodium to glucose, which maximizes water absorption across the intestinal wall. You can buy premade oral rehydration solutions at any pharmacy, or make a simple version at home with half a teaspoon of salt and six teaspoons of sugar dissolved in a liter of clean water.
Sip slowly rather than gulping. Taking small, frequent sips every few minutes keeps fluid moving into your system without overwhelming an already irritated stomach. If plain water is all you have, it’s still far better than nothing.
Try Peppermint or Chamomile
Peppermint works as a natural muscle relaxant for the gut. Its active component, menthol, blocks calcium channels in the smooth muscle lining your digestive tract, which reduces the cramping and spasms that cause so much of the pain you feel. Peppermint tea is the easiest option for quick relief. If you deal with stomach pain regularly, enteric-coated peppermint oil capsules (200 to 400 mg, taken up to three times daily) deliver a more concentrated dose directly to the intestines.
Chamomile tea is another solid choice, particularly if your stomach pain comes with a sense of inflammation or burning. Chamomile contains a compound called apigenin that reduces inflammatory activity in the gut and lowers oxidative stress. Steep your tea for at least five minutes with a lid on the cup to keep the volatile oils from escaping with the steam.
One caution with peppermint: if your stomach ache is related to acid reflux or heartburn, peppermint can make it worse by relaxing the valve between your esophagus and stomach. In that case, stick with chamomile.
Eat Simply When You’re Ready
You may have heard of the BRAT diet (bananas, rice, applesauce, toast) as the go-to for an upset stomach. Medical guidelines have actually moved away from recommending it. The National Institute of Diabetes and Digestive and Kidney Diseases notes that most experts no longer recommend following a restricted diet during acute digestive upset. The BRAT foods aren’t harmful, but they’re low in protein, fat, and several key nutrients, which can slow your recovery if you rely on them for more than a day.
The current recommendation is straightforward: eat your normal diet when you feel like eating again. If you’re not hungry, don’t force it. When appetite returns, start with whatever mild foods appeal to you. Avoid greasy, heavily spiced, or very sugary foods for the first meal or two, since these are common irritants. Beyond that, your body is a reliable guide.
Consider a Probiotic for Diarrhea
If your stomach ache comes with diarrhea, a specific probiotic strain can shorten how long it lasts. The strain Lactobacillus rhamnosus GG (often labeled LGG on packaging) has the strongest evidence behind it. A meta-analysis of studies involving nearly 1,000 children found it reduced diarrhea duration by about one day on average, with even larger reductions for certain viral infections. The key is dose: you need at least 10 billion colony-forming units (CFUs) per day, taken for five to seven days. Start as early as possible for the best results. Check the label carefully, because many commercial probiotics contain far fewer CFUs or different strains entirely.
Positions and Movement That Help
How you position your body matters more than most people realize. Lying on your left side allows gravity to help food and gas move through the natural curve of your large intestine toward the exit. Drawing your knees gently toward your chest in this position can release trapped gas, which is one of the most common causes of sharp stomach pain.
A slow, gentle walk (10 to 15 minutes) stimulates the muscles of your digestive tract and can relieve bloating. Avoid intense exercise, crunches, or anything that tightens your abdominal muscles, as these tend to make the pain worse.
What to Avoid While Your Stomach Hurts
- Caffeine and alcohol: Both increase stomach acid production and irritate the gut lining.
- Dairy products: Even if you’re not lactose intolerant, dairy can be harder to digest when your stomach is already struggling.
- Carbonated drinks: The gas adds pressure to an already uncomfortable digestive system.
- NSAIDs like ibuprofen: These pain relievers are hard on the stomach lining. If you need a pain reliever, acetaminophen is gentler on the gut.
- Lying flat on your back: This position can worsen acid reflux and slow digestion. Elevate your head or lie on your left side instead.
When Stomach Pain Needs Urgent Attention
Most stomach aches are harmless, but certain patterns signal something more serious. Sudden, severe abdominal pain that comes on quickly warrants emergency care. The same is true for pain that gets noticeably worse when you gently press on your abdomen or accidentally bump into something, which can indicate inflammation of the abdominal lining.
Other red flags include a visibly swollen or distended abdomen that looks much larger than normal, a rapid heart rate with sweating and confusion (signs of shock), or a fever paired with worsening pain. Pain concentrated in the lower right abdomen could suggest appendicitis, while upper right pain sometimes points to gallbladder problems. If your stomach ache lasts more than 48 hours without improvement, or if it keeps coming back in the same pattern, that’s worth investigating even if the pain isn’t severe.