Trapped wind feels ridiculous right up until it doesn't: a sharp, stabbing pain under your ribs, or a tight, swollen belly that refuses to settle. It is often harmless, but similar symptoms can sometimes have other causes. Gentle movement, a change of position and a little time often help it pass. Here is what causes trapped wind, how to relieve trapped wind with methods that have some evidence behind them, and when to get checked.
Trapped wind is gas that builds up in the gut or moves through it less easily, causing trapped wind symptoms such as cramping, bloating or sharp pain in the stomach, under the ribs, in the back or even the chest. Most episodes settle on their own. For trapped wind relief, a gentle walk may help, peppermint oil has some evidence in IBS, and pain that is severe, persistent or comes with other symptoms should be checked.
What causes trapped wind?
Gas in the gut comes from two main places. Some is air you swallow when you eat quickly, talk while eating, chew gum or drink fizzy drinks. The rest is made by gut bacteria as they ferment carbohydrates your small intestine did not absorb, such as those in beans, onions, cabbage and some sweeteners [1]. Passing wind is completely normal; the NHS puts the average at between 5 and 15 times a day [1].
Trapped wind refers to gas that becomes difficult to pass and can cause bloating, cramping or pressure. Constipation can slow everything down; our piece on the sedentary gut explains why sitting still may not help. Excess or painful wind has also been linked to irritable bowel syndrome, lactose intolerance and coeliac disease [1], so if it keeps happening with other symptoms, that is worth raising with a GP. Gas that comes up instead is covered in sulphur burps.
How to get rid of trapped wind: what may help
Go for a gentle walk. In a small Spanish study of eight people with bloating, most of whom had IBS, participants retained about 45% of gas infused into their gut while resting, compared with about 24% during mild cycling [2]. A slow walk after eating is low-risk and easy to try.
Peppermint may help some people with gut symptoms. A meta-analysis of peppermint oil in people with IBS pooled 12 trials involving 835 people and found it was associated with improvements in overall symptoms and abdominal pain [3]. That was IBS, not trapped wind. We look at the tea version in peppermint tea for bloating.
Change position. Many people find that lying on their left side or hugging their knees to their chest helps gas shift, though the evidence here is mostly anecdotal. A pharmacist can also advise on over-the-counter remedies [1].
| Method | What it may do | Evidence |
|---|---|---|
| Gentle walk after eating | May help gas clearance | Small trial of 8 people [2] |
| Peppermint oil | May relax gut muscle | Meta-analysis in IBS [3] |
| Knees to chest or left side | May help gas shift | Mostly anecdotal |
| Eat slowly, fewer fizzy drinks | Less swallowed air | NHS advice [1] |
| Pharmacy remedies | Varies by product | Ask a pharmacist [1] |
Can trapped wind cause chest pain?
Call 999 if you have chest pain that:
- feels tight, heavy or like pressure
- spreads to your arms, back, neck or jaw
- comes with shortness of breath, sweating or feeling sick
Do not wait to see whether it is wind [4]. See a GP if you have been bloated for 3 weeks or more, keep getting bloated, or have bloating with weight loss, blood in your poo or a change in bowel habit [5].
If it keeps coming back, our guide to getting rid of bloating and gas goes further, and gut transit time explains why speed matters.
Can trapped wind cause back pain or pain under the ribs?
Yes. Trapped wind pain is usually felt in the stomach or lower belly, but gas-related discomfort can sometimes be felt higher in the abdomen, including under the ribs, in the side or in the back. Chest pain that feels heavy or spreads to your arm, neck or jaw should always be treated as an emergency.
How long does trapped wind last?
It may settle once the gas moves, particularly after walking around or changing position. If it keeps coming back, lasts for days, or comes with other symptoms such as weight loss or a change in your bowel habits, speak to a GP or pharmacist.
If trapped wind keeps catching you out, look for the pattern before the fix. For a fortnight, note how fast you ate, any fizzy drinks, gum or sweeteners, and whether you have been more constipated than usual. Gutsi, a gut health tracker, records frequency and consistency in the background, which can make it easier to see whether flare-ups line up with changes in your regularity.
References
- NHS. Farting (flatulence). https://www.nhs.uk/conditions/flatulence/
- Villoria, A., Serra, J., Azpiroz, F., & Malagelada, J. R. (2006). Physical activity and intestinal gas clearance in patients with bloating. American Journal of Gastroenterology, 101(11), 2552-2557. https://doi.org/10.1111/j.1572-0241.2006.00873.x (8 participants; preliminary.)
- Alammar, N., Wang, L., Saberi, B., et al. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine, 19(1), 21. https://doi.org/10.1186/s12906-018-2409-0
- NHS. Chest pain. https://www.nhs.uk/conditions/chest-pain/
- NHS. Bloating. https://www.nhs.uk/conditions/bloating/
Gutsi provides lifestyle and wellness insights only. It is not intended to diagnose, treat, cure or prevent any disease, and should not be used as a substitute for professional medical advice.
