Almost half of French people would suffer from abdominal bloating. If the content of your plate is possibly at the origin of these annoying symptoms, know that they can also be an abnormal muscle reaction.
Poor muscles coordination
Chronic bloating can be linked to abdomino-phrenic dyssynergy (or abdomino-diaphragmatic incordination). Behind these scholarly names hides a simpler explanation.
“This is a lack of coordination between the diaphragm and the abdominal muscles when breathing or digestion”, Relates Dr. Gérald Kierzek, medical director of True Medical.
Normally, during inspiration, the diaphragm goes down. The abdominal wall is therefore relaxing to make room for the lungs. Upon expiration, the abdominals contract slightly to help expel the air.
“Except that in the event of dyssynergy, the diaphragm and the abdominals contract at the same time. Result? Compression of the digestive organs takes place, followed by a feeling of bloating, oppression. Sometimes, pain or respiratory difficulties appear”, continues the doctor.
Abdomino-phrenic dyssynergie: how to recognize it?
The associated symptoms are diverse and varied:
- Persistent bloating unrelated to food;
- Sensation of “swollen belly” even on an empty stomach;
- Difficult breathing. “”People feel like they cannot “breathe thoroughly“, Specifies Dr Gérald Kierzek;
- Pain under the ribs or in the stomach;
- Worsening in a sitting position or after meals.
What about risk factors? Here again, they are multiple.
“Among them, there is a bad posture, such as a vaulted back or a prolonged sitting position, which can cause diaphragm blocking. Chronic stress promotes superficial thoracic breathing to the detriment of effective abdominal breathing. Post-surgical after-surgical sequelae, especially after an abdominal or thoracic operation, can also disrupt the diaphragmatic operation. Chronic digestive disorders – such as irritable intestine syndrome, gastroesophageal reflux or constipation – which induce abnormal muscle adaptation.says Dr. Gérald Kierzek.
If you are subject to bloating, all these elements must be taken into account, as they can alter the respiratory mechanics and proper diaphragmatic functioning.
Relearn to breathe: diaphragmatic rehabilitation
Some simple exercises allow you to find a more fluid and functional breathing.
“A basic exercise: lying down, one hand on the stomach, the other on the chest, inspire through the nose, swelling the belly (and not the chest), exhale slowly through your mouth, slightly entering the belly”, advises the medical expert.
For 5 to 10 minutes per day also practice disciplines “Like yoga, sophrology or respiratory physiotherapy, which can help”.
Stretch and relax the diaphragm
Two options are available to you:
- The posture of cat-vache (from yoga), “which helps to mobilize the diaphragm gently”;
- A self-massage under the ribs, “Using a tennis ball, to help relax this area.”
Strengthen deep muscles gently
It is an important health reflex, which bears fruit in the medium and long term.
- Light sheathing “can help to contribute to strengthening (board on the elbows, without blocking breathing)”, confirms the medical director of True Medical.
- Pilates also allows you to work the abdominal strap gently without forcing.
Correct posture
Finally, avoid winding of the shoulders, especially in the event of sedentary work: remember to take regular breaks. Finally, try the wall exercise: back plated against a wall, inspire while trying to touch the wall with the lower back.
Before any approach (or exercise), “However, remember to consult a doctor before talking about dyssynergie “specifies Dr Gérald Kierzek. “”Indeed, in case of persistent bloating, intense pain, vomiting, unexplained weight loss, blood in the stool, or if you are over 50, any more serious digestive pathology should be dismissed “.