Right Side Abdominal Pain? This Stretch Might Help!
Do you experience pain in the lower right abdomen when walking, running, or standing up? Does it feel as if something might break inside you? The culprit could be a tight psoas muscle, and you may be able to ease it with one simple stretch.
Right-side abdominal pain can have many different causes, from appendicitis and ovarian torsion to IBS. But don’t panic just yet. Sometimes, it’s our daily habits, such as prolonged sitting, that lead to muscle tightness and persistent aches.
Here’s how to tell whether your right‑side pain signals something serious or if it’s simply a tight psoas—and what you can do about the latter.
Signs Your Right‑Side Pain Is Coming From the Psoas
A few years ago, I was dealing with persistent pain on my lower right side. Sometimes it was sharp and excruciating; other times it was a dull, constant ache. It typically appeared while walking or when switching from a seated position to a standing one.
I first went to a gynecologist, assuming it might be an ovarian cyst. I’d had my appendix removed at age 17, so appendicitis was off the table. The OB‑GYN didn’t find anything concerning and referred me to a urologist. The urologist said everything looked normal but suggested I see a neurosurgeon in case a compressed nerve was to blame.
The neurologist cleared me as well and suggested that, in my case, the right‑side abdominal pain was likely coming from a tight or strained muscle. He also pointed out something interesting:
- If the pain is constant, it’s more likely related to an organ (e.g., appendix, bladder, ovary).
- If the pain comes and goes—and flares up during certain movements like walking, it’s more likely muscular.
Appendicitis and other conditions can cause intermittent pain, too, so they shouldn’t be ruled out. However, if you experience pain on the lower right side mostly during exercise or specific movements, such as bending your leg from the hip, you’re more likely dealing with a tight muscle.
The culprit is often the psoas, a long, deep muscle that runs from the lumbar spine through the pelvis and into the groin on each side.
💡 The psoas lies deep in the posterior abdominal wall and connects to the spine, which is why tightness or weakness of this muscle can cause pain in the lower back, hips, pelvis, buttocks, or even the knees.
Other common signs your right-side pain is coming from the psoas may include:
⚠️ Pain that worsens when lifting your knee (e.g., when climbing stairs)
⚠️ Discomfort when lying flat
⚠️ Relief when sitting with the knees pulled up
⚠️ Lower‑back tightness on the same side
⚠️ Anterior pelvic tilt or feeling “crooked”
⚠️ Pain that improves after gentle stretching
⚠️ Pain that increases after long periods of sitting
⚠️ You’re not experiencing more serious symptoms, such as nausea, vomiting, or kidney pain
For example, a tight psoas can pull the lumbar spine forward, which may trigger pain or discomfort when you lie flat. You might also notice stiffness in the lower back, especially on the affected side.
What Causes a Tight Psoas?
The most common cause of psoas muscle tightness is prolonged sitting. This habit shortens the psoas, which can trigger or worsen pain on the right side.
Running, cycling, weight training, and other activities that involve repetitive hip flexion may cause a tight psoas, too. Uphill or downhill movement further increases strain.
Your psoas muscle can also get tight due to:
- Poor posture: Slouching or tilting your pelvis forward can put extra pressure on the psoas or keep it in a shortened position.
- Muscle imbalances: If your glutes, hamstrings, or core are weak, the psoas has to work harder than it should, which can make it tighten up.
- Sleep position: Sleeping curled up or with one leg pulled toward your chest keeps the psoas shortened for hours, leading to muscle tightness over time.
- Neurological or structural issues: Nerve compression or spinal misalignment can cause the body to “guard” or tense certain muscles—a protective response known as muscle guarding, which can result in a tight psoas.
Interestingly, psychological stress plays a role, too. This lifestyle factor can cause the psoas muscle to tighten, which may affect its function over time.
The One Move That Can Relieve a Tight Psoas and Ease Right-Side Pain
Two years ago, I spent the summer in Aarhus, a beautiful city in Denmark. At some point, my back started to hurt quite a bit, so I went to a massage therapist. As we were talking, I mentioned that I also had right‑side abdominal pain that would come and go out of the blue. She paused and said, “You know, it could be the psoas muscle.”
I already suspected the pain was muscular, but until then, I had no idea which muscle was responsible. After that appointment, I started experimenting with different psoas stretches. One of them made a noticeable difference—and I’ve been doing it daily ever since.
This Psoas Stretch Is a Game-Changer
While there are many ways to stretch the psoas, the move below is particularly effective—and you can do it almost anywhere. Simply follow these steps:
- Step into a lunge position.
- Gently push your hips forward until you feel a stretch in the front of your hip or lower abdomen.
- Hold for 30 to 60 seconds.
- Switch legs and repeat.
- Aim for at least two sets on each side.
I’ve been doing this psoas stretch almost daily over the past two years, and it’s been a game‑changer. Thanks to it, I no longer experience that sharp right‑side pain.
If I sit for long periods or skip my workouts for a day or two, I might notice some tightness creeping back in. However, it disappears as soon as I stretch the psoas as described above.
💡One thing to keep in mind is that I do it as part of a workout or stretching routine, not as a standalone exercise. It tends to work best when your body is already warmed up—for example, after weight training or cardio.
What Else Can You Do to Prevent a Tight Psoas?
The best thing you can do to prevent a tight psoas is to avoid prolonged sitting. But as we all know, that’s not always possible—especially for those of us with office jobs. If that’s your case, make it a habit to stretch your psoas muscle daily.
You’ll also want to avoid excessive or extreme exercise, which can overstress the psoas and other muscles or joints. Speaking of which, those popular squatting challenges (like “100 squats a day”) are a big no-no!
Beyond that, it’s a good idea to get a deep tissue massage weekly or every other week. I do, and the results are worth it. While you can’t directly massage the psoas, working the surrounding muscles and tissues can help prevent it from getting tight.
Right Side Abdominal Pain Doesn’t Always Mean Trouble
Pain in the lower right side isn’t always something to panic about. In many cases, it’s simply your body reacting to things like poor exercise form, long hours of sitting, or muscle imbalances—all of which can tighten the psoas.
If your pain comes and goes with certain movements and you don’t have any other symptoms, there’s a good chance it’s coming from the muscles rather than something more serious. Unless the pain is severe, give your body a little time to respond. As you stretch the psoas, lower back, and surrounding tissues, notice how things feel and whether the discomfort starts to subside.
While it’s important to rule out other causes of right‑side abdominal pain, you can start by easing muscular tension. For me, the psoas stretch described above made all the difference. It’s quick, accessible, and requires no equipment or special skills.