#exercises for period pain

[manipalhospital1]

5 Exercises To Relieve Period Pain

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

 5 Exercises for Period Pain Relief

 Additional Tips to Help with Period Pain

 

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. To learn more read full blog here.

[girlivealwaysbean]

anyway im going to the gynac tomorrow and i don't know what i want the result to be

[cissyenthusiast010155]

I’m on my period for the first time since I got on birth control and I’ve forgotten how horrible cramps can be.

Got any tips besides painkillers, heating pads and showers?

{Let’s Talk about Period and Cramp Tips…!!}

Hi hi sweet anon…!! Thank you for reaching out! I am very proud of you for asking this and being so open about it. Let’s talk about dealing with periods! ♥️

First off, I’m sorry to hear about your painful cramps and difficult periods… Sending love!! Your experiences and feelings are valid. You are valid. You mentioned painkillers, heating pads, and showers… Those are all good options that you can try! If those work for you, then that’s great! If they don’t, that’s okay too.

What are some other options to try for periods and painful cramps?

My first recommendation is to drink lots of water. Remind yourself to stay hydrated, especially when on your period. Regular water is perfectly fine, as well as tea and milk won’t hurt either. Try and drink at least 6 bottle of water a day, if you can (how much water you should intake fluctuates on research and age, so I suggested the average amount).

After water, I would recommend exercise. Exercise can greatly reduce your period symptoms at times (although it depends on the vulva owner, their cycle, and what kind of exercise). But just getting your body moving at least once a day is good. Exercise is shown to help reduce cramps and lighten period symptoms overall.

You mentioned showers, and those are great, but sometimes hot baths help as well. This can depend on if you’re comfortable with bathing while on your period, but if you are, maybe give it a try. The surrounding warmth can sometimes ease the pain of cramps.

You can also try comfort foods, whether that be chocolate, something savory, or whatever your heart desires. Sometimes a little comfort goes a long way.

On the same note as above, watching a comfort tv show or movie can sometimes be helpful as well. Put something on, curl up with a blanket and pillow, and let yourself relax into the show/movie.

Anyways, those are my thoughts! I hope you found this helpful, dear anon!! Thanks again for asking. You are very brave. Hope to hear from you again soon! Have a lovely day/night!! 💞💞💞

Talk with Me ❤️‍🔥

[raddagher]

:)

[bensiskos]

Man :-(

[feverdreamsandlucidnightmares]

I’m not going to articulate this particular grievance well bc I’m too tired to think about it much, but it’s a special kind of annoying to have to have periods as a sex-averse ace. Why are the gender accessories trying to kill me. I don’t need these motherfuckers, I’m not going to make a baby. Stop reminding me I have a body. Stop reminding me I could make a body. I don’t like either of those things. I wish I was a robot. Or a plant. Fuck this shit specifically.

[classicintp]

being chosen as the dedicated sadist because you're actually a masochist and know the best techniques

[noctilionoidea]

was planning on using my rowing machine and rollerblading today but period hit so now I’m just going to suffer in agony lmao

[jcniper-backup]

I love that explaining every pill I've been on for period cramps results in the most miserable hormone changes that affect my mental health to doctors and then they're basically like OK well we can't do anything about it!!! Sorry loser!!!

[mxwhore]

patron saint of being hot

and a lot of skill and really interesting anecdotes about your life and having professors that give me second hand anxiety bc they seem kinda awful and mean. But mainly just being hot

ty! admittedly my professors are not that bad, ive only had one bad professor that was more incompetent that awful. if you want another anecdote, ill tell you about the only teacher i truly despise to this day (on the tags, cuz its a very dark story)

ask gamerino

[tardis--dreams]

I'll get my period any day now. I can feel it. Just like I've been feeling if for the past 3 weeks. But. Any day now. Or week. Maybe month. But it will happen and it will f i x me

[hellenicdreaming]

Ive had so many problems with my period that it's finally motivated me to lose weight and be more healthy. Hoping my body will be better for it 🩷🩷

Did first workout earlier and i actually think i may die 🥺

[master-jarrus]

I just wanna say I am 16 and have not started puberty after reading your post I don't want my period lol. Ugh

I won’t lie. Periods are rough as exampled by the post I had made

It was also worse for me though because my lower spine is unstable and the cramps caused the muscles to contract around it making the pain spread much further. That likely won’t happen to you

I do have some things that really help with period cramps that are very affordable

1. Raspberry leaf tea.

This is an herbal remedy that has been studied if you want to look it up.

It tastes kind of minty and I find that hot water is required for the brew but the lower the boil the better. Only 8 oz of water. Let the tea bag sit for for 10 minutes and then I like to add way too much brown sugar but whatever you prefer

You can also take it in pill form

2. Hydration

So tea makes you have to go pee so you really have to make sure your drinking water if you use the tea

But also water helps clear out lactic acid

Whether or not lactic acid causes your muscles to cramp is argued about in studies but I personally find that being hydrated is better than not being hydrated

3. Heat

Heat packs can easily be made with a sock and some rice but if you want a flatter one you can also look up how to make a weighted blanket and do a smaller version with rice instead of beads

You can apply it to exactly where it hurts

Or along your back

Or you can sit on it

I know the last one sounds weird but it helps so much I swear

4. Exercise

I know it can be hard especially because periods can be exhausting but helps

https://www.tiktok.com/t/ZT8YUwS91/

This video is really useful

5. Eating

I know with my cramps especially eating can be hard

But 90% of the time it helps

Literally anything helps

But I find protein dense food is the best even though carbs are what I always crave

6. Showers

You will likely end up feeling sticky or gross at the beginning and end of each day

Just rinsing off in the shower helps

This will also help your mental health because your period will mess with that

7. Rest and Communication

Rest is critical your body will be doing a lot

But if your family is anything like mine you will have to communicate multiple times that you need rest

It can be awkward to talk about your period but just pretend like it’s normal until it is even in front of boys this will help you a lot later if you ever on your period at school or later in work

The best phrases I find help (it will be different for everyone but you can use this a guide) the more confidently said (you can still be confident and quiet if you don’t want other people to know) the more likely the other person will be understanding/uncomfortable but not willing to say anything

“Hey, I just started my period. The cramps are really bad can I do *thing that helps you with cramps*”

“Hey, I’m on my period can I be excused from *things that might strenuous and stressful*”

“I really need to lay down. I’m tired and I’m in pain. Can I please do that?”

Another thing is that it might make you very irritable and you might have to get ready to apologize

It sucks

Especially because most of the time it’s because people are doing things they aren’t supposed to in the first place

But being female/afab means being socially responsible for responsible for other people’s stupidity and you getting annoyed with said stupidity

However don’t apologize for being on your period just apologize for your behavior. Apologizing for your period will cause them to (not always intentionally but some of them do) try to use your period to justify you being in a bad mood and therefore they should be able to get away with more

You can also take ibuprofen, Excedrin, Midol, and Pamprin

Don’t take more then the recommended amount. If the recommended amount isn’t working don’t go higher.

I have had doctors to tell me to just take more until I state out how many mgs that is and then they make a face and have to decide whether or not they want to back track or not

It’s not worth your liver, if the pain isn’t stopping with the recommended amount of pain killer then something is wrong and it needs to be checked out

Keep up to date with period studies. It can be frustrating but it’s good to know how science sees your bodily functions

A good example of this is that it wasn’t until this year that a study was done on period products that used blood instead of saline. This is going to change how doctors diagnose heavy bleeding

Anyways that’s all I got off the top of my head

But feel free to ask more questions.

I am an older sister to 3 younger siblings I got some experience

[turtleneckshiv]

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[binch-i-might-be]

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[seawitchkaraoke]

I used to rarely get any (noticeable) PMS symptoms and now I'm in my mid twenties and like a week before my period, I start just having suuuper low energy no matter how much sleep I get or how well I eat, my ADHD meds lose at least 50% of their effectiveness and worst of all, I randomly feel super nauseous and sometimes do actually throw up. I do not! Like this!

Today's my first day on my period and I'm in pain, but wow suddenly I have energy again? I am motivated to clean my room? My meds kicked in? Wtf

Anyway I refuse to do this for the next 20 or so years, so I should probably bite the bullet and get to a gynecologist and talk about birth control pills (and then potentially eventually implants and such). Though me being enby complicates that bc I absolutely do not want more estrogen in my body - there's options without it but... Yeah.

I don't actually have a gynecologist. I know I should have one, and get regular checkups even when I'm not having sex but like.... The combo of being ace and enby and uncomfortable with the idea of all that plus the adhd making making phone calls hard.... Yeah.