Low Back & Pelvis

What It Is

An oblique muscle strain is a strain to one of the muscles within the abdominal wall (the muscles of your tummy and sides). Muscle strains happen when a muscle is stretched beyond its limits and some of the muscle fibres tear (NHS, 2024; Cleveland Clinic, 2021). Most of the time, the strain causes a small tear in the muscle. On rare occasions, a severe injury or a high-speed impact can damage the muscle where it attaches to the bone (Mehta, Daftary and Lawande, 2021).

Oblique muscle strains are not particularly common. They can be caused by

Sports injuries, especially in sports with a lot of twisting, reaching and side-to-side movement of the trunk, such as cricket bowling, tennis or football (Cleveland Clinic, 2021; Mehta, Daftary and Lawande, 2021)
Over-use of the abdominal muscles, such as over-training in the gym, repeated sit-ups, or sports that involve a lot of oblique muscle strength
Blunt trauma, such as an impact in martial arts or boxing
Not warming up before exercise, which is a common cause of strains (NHS, 2024)

The main symptom of an oblique muscle strain is pain at the side or front/side of your abdomen. It is also likely that you will have some pain twisting from a seated position, and when getting up from bed or after sitting for a long time (Cleveland Clinic, 2021).

Oblique Muscle Strain Anatomy

The oblique muscles are part of the abdominal muscles. These muscles are located between the pelvis and the ribs, making up the waist. Oblique muscles work to rotate the trunk and allow it to bend (Cleveland Clinic, 2021). The external oblique muscles are the larger muscles that lie closer to the skin surface. The internal oblique muscles lie deeper inside the abdomen, underneath the external oblique muscles (Mehta, Daftary and Lawande, 2021).

These muscles can be strained by a direct blow to the abdomen, by overusing the muscles, and by forceful bending or twisting movements. If any symptoms of a strain appear, it is sensible to rest the area and look after it early rather than carrying on training through the pain.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat an Oblique Muscle Strain

A physical therapist can teach you stretching and strengthening exercises, and core stability and strengthening exercises, such as planks, help to improve muscle function around the trunk and pelvis to reduce the chance of another strain (Cleveland Clinic, 2021). I can treat the area with hands-on work, guide you through a gradual stretching, strengthening and core programme, and advise you on how and when to return to work and sport. See the My Approach tab for how I work.

1. Rest and Recover

Firstly, let the injury settle down and recover. Most abdominal muscle strains get better over time with rest (Cleveland Clinic, 2021). Don't try to return to sport too early.

2. Ice

For the first 2 to 3 days, apply an ice pack (or a bag of frozen vegetables) wrapped in a tea towel to the area for up to 20 minutes every 2 to 3 hours (NHS, 2024). Never put ice directly on the skin, as it can cause an ice burn. Cleveland Clinic (2021) also suggests alternating an ice pack with warm compresses.

3. Returning to Sport

The NHS advises avoiding strenuous exercise such as running for up to 8 weeks after a strain, as there's a risk of further damage (NHS, 2024), so ask me when it is safe for you to return to running, bowling or other sport.

Tips

Avoid twisting or bending the trunk in an awkward way, to help prevent strain on the oblique muscles.
Take time to warm up before training and matches, and do cool-down exercises afterwards (Cleveland Clinic, 2021).
Maintaining good muscle flexibility and strength, especially in your core muscles, will help to prevent strains from occurring (Cleveland Clinic, 2021).
Return to activity slowly, and only perform those movements that aren't painful.

Treatment

My Approach

An oblique strain is a tear in some of the muscle fibres at the side of your tummy. My aim is to help it heal, ease the guarding around it, and rebuild trunk strength for twisting, reaching and sport. How I work depends on how bad the strain is.

If it's a mild strain (grade 1 or 2), with pain on twisting or getting up but no major loss of strength, I treat it directly. If it's a severe strain (grade 3 or a complete tear), it came from a hard impact, or there's marked weakness or a gap you can feel in the muscle, please see your doctor first; then I provide supportive care that follows their plan. Please bring any X-ray or scan reports and notes to your first visit.

I assess how your trunk, ribs and hips move, which movements bring the pain on, and your trunk strength.

Mild Strain: Early On

I leave the injured spot alone at first and ease guarding through the back, ribs, hips and the other side of your trunk
Very gentle tightening of the muscle without moving, in a pain-free position
Warm or cool applications in the clinic, and I'll show you how to use ice at home
Shorter, more frequent visits

Mild Strain: As It Heals

Hands-on work closer to the injury, then trigger point work and cross-fibre frictions, with a careful stretch only to the start of discomfort
Core stability and strength work such as planks, using a mat, resistance bands and a Swiss ball
Rotation and side-bending strength, then gym-based work and sport-specific drills such as bowling or swinging a racquet
A home programme and a graded return to work and sport

Severe Tear

Once your doctor is happy, help with compensating muscles, swelling and stiffness
Gentle work around the area first, then gradual strengthening at your medical team's pace

What to Expect

Typical Course

Typical course: With a mild strain, most people come once or twice a week for the first couple of weeks, then weekly, with a reassessment at about 4 to 6 weeks; expect to build back up to running and sport over up to about 8 weeks. With a severe tear, visits follow your doctor's plan, starting gently, and recovery usually takes longer, often a few months.

What I Focus On

Assessment

Protect Early

Trunk & Rib Release

Core & Rotation Strength

Gradual Return to Sport

Sources

References

Cleveland Clinic (2021) Abdominal Muscle Strain: Causes, Symptoms, Management & Prevention. Available at: https://my.clevelandclinic.org/health/diseases/21807-abdominal-muscle-strain (Accessed: 7 October 2026).
NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
Mehta, C.P., Daftary, A. and Lawande, M. (2021) 'Side Strain and Impact Injuries at the Iliac Crest Attachment of Lateral Abdominal Wall Musculature in Cricketers: An Uncommon Injury Pattern', Indian Journal of Radiology and Imaging, 31(2), pp. 373–377. doi: 10.1055/s-0041-1734345

Massage therapy · Kitchener–WaterlooOblique Muscle Strain

What It Is

Oblique Muscle Strain Anatomy

Self-Care & Treatment

How to Treat an Oblique Muscle Strain

1. Rest and Recover

2. Ice

3. Returning to Sport

Tips

My Approach

Mild Strain: Early On

Mild Strain: As It Heals

Severe Tear

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooOblique Muscle Strain

What It Is

Oblique Muscle Strain Anatomy

Self-Care & Treatment

How to Treat an Oblique Muscle Strain

1. Rest and Recover

2. Ice

3. Returning to Sport

Tips

My Approach

Mild Strain: Early On

Mild Strain: As It Heals

Severe Tear

Typical Course

References

Related Conditions

Cervical Facet Joint Sprain

Rectus Abdominis Strain

Acute Back Pain

Cervical Disc Herniation

Book a session