Hourglass Syndrome: The Causes and Treatment of Stomach Gripping
what is hourglass syndrome?
We were completely ignorant to stomach gripping, what it was, and what caused it, until we saw it trending on BuzzFeed and tiktok. Immediately curious to find out more, we turned to our favorite chiropractic physician, Dr. Kyle to find out the details. Hourglass syndrome, also known as stomach gripping, is a condition where the individual has habitually overused the upper and internal core muscles to pull in the stomach and consequently the diaphragm to the point where they have created a muscular imbalance within the core. There are three main causes of hourglass syndrome (early childhood development, post injury/trauma, and anxiety driven) of which we will discuss the latter two, and a list of symptoms that come with it. If not treated, hourglass syndrome can lead to a life of chronic pain and dysfunction.
What causes stomach gripping?
Hourglass syndrome, or stomach gripping, is most commonly caused by an emotional desire to have a flatter stomach or appear skinnier. Our society has continually put an emphasis on appearance and with the boom of social media exacerbating the issue, this condition is only becoming more frequent. Our mental outlook on our body is strongly influenced by the stress and anxiety around trying to fit into the social norms.
Another, also common, driver of the stomach gripping condition is poor recovery from injuries or pain. Conditions like low back pain, stomach pain or surgeries, menstrual pain or female health issues, and anxiety disorders are at the top of the list. Patients commonly use restrictive breathing and constriction of the core muscles to help reduce pain, and unfortunately these habits often stick around.
Regardless of the cause, the habitual improper use of the core muscles to pull in the stomach and diaphragm create short- and long-term problems for the person and if not treated will only get worse.
What are the symptoms of stomach gripping?
The top 3 symptoms that I see from hourglass syndrome or stomach gripping are as follows…
Low Back Pain
The incorrect use of the core muscles throughout the day creates added stress on the lumbar discs and joints and this chronic stress almost always results in pain and dysfunction. Another related symptom is the inability to brace properly during activities like deadlifts and squats that often results in more acute low back injuries that can sideline you from your normal exercise routine
Neck Pain
Most people are unfamiliar with how the diaphragm works during normal breathing, but it is very important that the diaphragm has the freedom to lower and raise without resistance. When someone has a stomach gripping condition all the time it prevents the diaphragm from moving freely, and this will cause the neck and upper ribs to overwork to help create space for the lungs to expand. This almost always causes neck pain and dysfunction because the neck isn’t designed to support respiration on a regular basis.
Breathing Issues
I often come across patients who have a history of panic attacks, chest tightness, and difficulty exercising or physical activities, especially around big groups. They often go misdiagnosed or undiagnosed as the traditional medical society likes to brush these patients off while offering minimal help.
*Upper Chest Breathing (left) shows how the chest and neck try to lift the ribs when the diaphragm is restricted from moving down as in someone who has hourglass syndrome or stomach gripping.
*Belly Breathing (right) shows the movement of the diaphragm down and expanding the belly to fill the lungs. This is the normal pattern of the diaphragm.
HOW TO CORRECT HOURGLASS SYNDROME
Fixing Hourglass syndrome is no easy task. It takes dedication and commitment to overcome the learned patterns that created the problem in the first place. Here is my recommendation for treating hourglass syndrome.
Work with a doctor or therapist who is familiar with the condition and has experience treating it.
Chiropractors or Physical Therapists who have a background in corrective exercise or McKenzie Method Physical Therapy are your best bet.
Prioritize time in your schedule to do your physical therapy as consistent practice is necessary to reverse those incorrect patterns.
Progress into working with a trainer when you are ready to get back in the gym. Learning proper bracing and form will be very important to make sure you don’t fall back into those incorrect patterns, and to prevent injury.
LOOKING TO TREAT SYMPTOMS OF STOMACH GRIPPING?
The Ladies Who Lift Transformer program sets you up with an online trainer who gives you a customized workout plan based on individual conditions, needs, wants and goals all while reviewing your progress and work on a weekly basis. Before we write your custom program, we’ll have a one-on-one call to discuss any injuries, your history with training, long term and short-term goals. We’ll look at how frequently you want to be exercising and what equipment you have to build your perfect program. Read our article to learn more about the benefits of online personal training.
Chiropractic Physicians also have experience in the world of soft tissue, exercise rehab, and postural training. You can feel confident that a skilled chiropractic physician such as Dr. Kyle can diagnose and treat hourglass syndrome for anyone suffering with this condition. Read more about Dr. Kyle and his clinic at Midtown Chiropractic & Natural Medicine.
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Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels who have minimal gym equipment (resistance bands and dumbbells)
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training Ebook so you can get both the “what” and the “why”!
ABOUT the author
Dr. Kyle Grisius
Chiropractic Physician, Owner of Midtown Chiropractic and Natural Medicine
Dr. Kyle Grisius is a Chicago native who spent the early years of his career on the west coast learning from some of the brightest minds in manual therapy and Chiropractic. He is now practicing back in his home city focusing on active individuals. He has post-doctoral education in Active Release Therapy, McKenzie Method Physical Therapy, Sports Orthopedics, and Sports biomechanics. In his spare time, Dr. Grisius is often golfing or traveling.
