Gas Pain in the Back: What’s Causing It and How to Get Relief

gas pain in backGas pain is a common discomfort that many of us experience at some point in our lives. It can be particularly puzzling when it’s felt in the back, as we typically associate gas pain with the abdomen. In this article, we’ll delve into the phenomenon of gas pain in the back, exploring its causes, symptoms, and effective ways to find relief.

Define Gastritis and Back Pain

Gastritis refers to the inflammation of the stomach lining. It can lead to discomfort and pain in the upper abdomen, often accompanied by symptoms like nausea, vomiting, and a burning sensation.
On the other hand, back pain can originate from various sources, including muscle strain, herniated discs, and poor posture.

How Does Gas Pain in Back Feel Like?


Gas pain in the back can be perplexing. While it’s not a common occurrence, it’s essential to recognize the distinct characteristics of this discomfort.

Characteristic Symptoms of Gastric Back Pain

  • Burning Sensation or Discomfort in the Upper Abdomen: Gas-related pain typically starts in the upper abdomen. It may feel like a burning sensation or general discomfort.
  • Radiating Pain to the Back, Shoulders, or Neck: One of the defining features of gas pain in the back is that the discomfort can radiate from the abdomen to the back, shoulders, or neck.
  • Nausea, Vomiting, and Other Gastrointestinal Symptoms: Gas pain can often bring along other gastrointestinal symptoms like nausea, vomiting, bloating, and excessive belching.

What Causes Gastric Pain in the Back?

Several factors can contribute to the development of gas pain in the back.

Air Swallowing: When we eat quickly or talk while eating, we inadvertently swallow air. This trapped air can cause discomfort and lead to gas pain, which might radiate to the back.

Undigested Food: Certain foods, especially those high in fiber, can be challenging for our digestive system to break down completely. As they ferment in the stomach and intestines, they produce gas, causing pain that may be felt in the back.

Chronic Conditions: Chronic conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) can lead to excess gas production and discomfort that extends to the back.

Stress: Stress can have a profound impact on our digestive system. It can lead to increased gas production and altered digestion, potentially causing gas pain in the back.

Treatment to Get Relief from Gas Pain in the Back

Thankfully, there are several effective ways to find relief from gas pain in the back.

Use a Heating Pad: Applying a heating pad to the affected area can help relax the muscles and alleviate discomfort. The warmth can also aid in improving blood circulation, which can promote digestion.

Exercise: Engage in exercises that help improve digestion and relieve your gas pain. Yoga and walking are some easy exercises to consider. Physical activity can also reduce stress, which is a contributing factor to gas-related discomfort.

Cut on Foods and Drinks Making You Gassy: Certain foods and drinks are notorious for causing gas. Beans, carbonated beverages, fried foods, and some dairy products can lead to excess gas production. Cutting back on these items can significantly reduce the chances of experiencing gas pain.

Food and Lifestyle Considerations to Avoid Gastritis Back Pain

Foods to Eat:

  • Lean Proteins: Include sources like skinless poultry, fish, lean cuts of meat, and plant-based proteins like beans and lentils. These options are easier on the stomach and provide essential nutrients.
  • Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats. These choices are rich in fiber, promoting digestion without triggering excess gas.
  • Fruits: Choose non-acidic fruits such as bananas, melons, apples, and pears. These fruits are gentle on the stomach and provide vitamins and fiber.
  • Vegetables: Opt for cooked or steamed vegetables like carrots, spinach, zucchini, and sweet potatoes. These options are easier to digest compared to raw vegetables.

Foods to Avoid:

  • Spicy Foods: Steer clear of spicy dishes, as they can irritate the stomach lining and worsen gastritis symptoms.
  • Acidic Foods: Avoid highly acidic foods like citrus fruits, tomatoes, and vinegar-based dressings, as they can trigger discomfort and increase acid production.
  • Fatty Foods: Stay away from fried foods, fatty cuts of meat, and high-fat dairy products. These can slow down digestion and contribute to gas and discomfort.

Adhere to these dietary guidelines and make mindful food choices to create a gastritis-friendly diet that supports your digestive health and reduces the likelihood of experiencing gas pain associated with gastritis.

Lifestyle Advice to Avoid Gas Pain in Back: Supporting Digestive Wellness

To maintain digestive comfort and minimize the risk of gas pain, adopting certain lifestyle practices can make a significant difference.


Here are some detailed strategies to consider:

  • Eat Slowly and Chew Thoroughly: When you eat too quickly, you’re more likely to swallow air, which can lead to gas. By taking your time to savor each bite and thoroughly chewing your food, you reduce the chances of excess air entering your digestive system.
  • Stay Hydrated: Drinking an adequate amount of water throughout the day supports digestion by aiding in the breakdown of food. It also helps prevent constipation, which can contribute to gas buildup.
  • Manage Stress Effectively: Stress can impact digestion and exacerbate gas-related discomfort. Engage in stress-relief techniques such as meditation, deep breathing, or practicing hobbies you enjoy. These practices not only relax your mind but also have a positive effect on your digestive system.
  • Avoid Tight Clothing: Wearing tight clothing, especially around your abdomen, can compress your stomach and intestines, leading to a sensation of bloating and discomfort. Opt for looser, more comfortable attire to prevent unnecessary pressure on your digestive organs.

By integrating these lifestyle adjustments into your daily routine, you can promote better digestion, reduce the likelihood of gas pain, and enhance your overall sense of well-being.

In conclusion, while gas pain in the back might not be a frequent occurrence, it’s essential to understand its causes, symptoms, and strategies for relief. By making conscious dietary and lifestyle choices, you can minimize the chances of experiencing this discomfort and enjoy a healthier, more comfortable life.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.


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