5 Min Read
Painful periods, period pain, menstrual cramps, or dysmenorrhea - no matter what you call it, the irritation in this phase does not go away easily. The primary cause of this period pain is uterine muscle contractions which help shed the uterine lining. Hormone-like substances, like Prostaglandins, play a key role in this occurrence. Typically felt in the lower abdomen, you may experience mild discomfort to severe cramps.
Read this guide completely to learn how to relieve pain associated with periods by performing a few simple exercises.
Synopsis
Exercises to Relieve Period Pain
Certain exercises during menstruation can greatly alleviate period pain. They aid in blood circulation, relaxing muscle tension, and endorphin release. Remember to start being gentle with yourself while performing these exercises and not make things worse.
However, it is important to consult an experienced gynaecologist in Bangalore before implementing exercises in your routine because understanding the causes of period pain is just as important. Sometimes, period pain may be associated with other issues like endometriosis and adenomyosis (womb tissue growing in other places).
5 Exercises for Period Pain Relief
Pelvic Tilts
It is one of the most beneficial exercises to relieve your pelvic muscles. The steps involved in this exercise are:
-
Lie on your back.
-
Keep your knees bent.
-
Keep your feet flat on the floor.
-
Gently tilt your pelvis upward.
-
Make sure your abdominal muscles are engaged.
-
Hold it for 1-3 seconds.
-
Finally, relax it back down.
Repeat this for 10-15 times for the best result. The rhythmic movement releases the discomfort in the lower abdominal area.
Low Back and Glute Stretch
This exercise can assist in releasing muscle tightness. The steps to follow are:
-
Keep your right foot flat on the floor and take the left foot straight back from your hip. The position of your left foot should be at 6 o’clock.
-
The heel of your left foot should get elevated while you take it back. Position it like you are wearing a stiletto heel.
-
Slightly bend your front knee.
-
Stretch your left hand out in the front on shoulder level.
-
Stretch your right hand overhead. The position of your right arm till your elbow should stay outward to your right. The part from your elbow to your fingers should be pointed to the ceiling before the stretch.
-
Move your hip outward to the right while you do the overhead stretch.
Repeat this for 6-8 times for the best result.
Kegels
Kegels can not only decrease pain but can also aid with inflammation. It relaxes your uterus and strengthens your pelvic floor. Follow the steps carefully for this exercise:
-
Locate the muscles in your pelvic floor. You can get help from your doctor for this.
-
Tighten for 3 seconds.
-
Then, relax them for 3 seconds.
You can repeat this for 5 -10 times. Once you are used to kegels, you can increase their intensity, but only after proper consultation.
NOTE: Locating your pelvic floor muscles may require you to stop your pee while you are on the toilet. Do this for a restricted time only till you can feel the muscles. This is why medical supervision is necessary for this exercise.
Yoga
Gentle yoga stretching helps a lot in easing period pain. Here are a few of them:
-
Child’s Pose: Kneel down on the floor and sit on your heels. Now, stretch your arms forward. It will help you release spinal tension and relax your abdominal muscles.
-
Cow and Cat Pose: First, sit on your hands and knees. The position of your hands and knees should be directly under your shoulders and hips, respectively. Inhale deeply while lowering your belly towards the ground. During this movement, stretch your head and bottom upward. This is the cow pose. Next, take 2-3 normal breaths and take a deep breath in when you are ready to change the position. Now, start exhaling while curling your back upward. Stretch your head and bottom downward. This is the cat pose. Again, take 2-3 normal breaths. Repeat this for 3-5 times.
-
Cobra Stretch: Lie down on your face. Keep your palms beneath the shoulders. Now, lift the upper part of your body off the ground. Arch your back while keeping it connected to your pelvis. Hold this pose for 15-30 seconds. You can repeat this for 5-6 times. It can release your back and abdominal tension.
There are several other beneficial yoga poses, too. Your doctor and physiotherapist can guide you through this. These stretches will relax you while enhancing your flexibility and blood circulation.
Walking
A brisk walk for 20-30 minutes can elevate your mood anytime. It will also enhance your blood flow and relieve cramps. Make it a habit, not just during periods, but always. It will improve your overall well-being.
Consult our Obstetrics & Gynaecology hospital in Bangalore if you need to learn more about exercise for period pain.
Additional Tips to Help with Period Pain
Practice breathing exercises: They will calm your nervous system and minimize the effect of period pain. Relax, sit in a quiet space, and close your eyes, if preferred. Slowly inhale through your nose while expanding your abdomen. Hold your breath for 3 seconds. Now, exhale through your mouth slowly and release any tension. Try to feel the air while you breathe in and out. It also promotes mindfulness and helps you be in the present.
Consult a Gynecologist in Bangalore at Manipal Hospitals Whitefield to align these exercises as per your health needs.
FAQ's
It is best to start these exercises a few days before the beginning of your menstrual cycle. It will help reduce the intensity of the pain. The frequency of these exercises will depend on your fitness level. You can include them in your routine, too.
Yes. Exercising releases certain hormones (endorphins) that act as natural painkillers. They reduce your muscle tension and enhance blood circulation.
Kegels, yoga poses, walking, swimming, pelvic tilts, and lower body stretches are the best during this phase.
Share this article on:
