Best Exercises to Relieve Pain and Period Cramps

What causes menstrual cramps?

Menstrual cramps, known as dysmenorrhea, are throbbing pains felt in the lower abdomen before and during a woman’s period. It is caused by contractions in the uterus that help it shed its lining when one doesn’t get pregnant. 

Prostaglandins are responsible for triggering these contractions and are highest in number during the first two days of menstruation. As prostaglandin levels decrease, period cramps lessen in intensity and eventually subside.

Certain medical conditions can cause severe period cramps, like endometriosis or adenomyosis. If your period cramps are so painful that you are unable to carry on with your regular life, we recommend consulting a gynaecologist.

Benefits of exercise during periods

• Elevated mood - The endorphins your body releases during exercise can improve your mood and help you feel better. 
• Less pain -  These endorphins also act as natural painkillers. Light forms of exercise like walking and stretching can help relieve pain. Exercise also reduces the levels of prostaglandins in the body, decreasing the intensity of contractions in the uterus.
• Strength and wellness - Having strong muscles, especially in your abdomen, pelvic floor, and quadriceps can help your body withstand the early days of menstruation with more ease

If you’re experiencing period cramps, these are some forms of exercise we recommend to soothe your pain.

Breathing exercises for period cramps

Deep and diaphragmatic breathing is a simple yet effective practice to increase mindfulness, soothe the nervous system, and lower the impact of period cramps. 

Take slow inhales through the nose, letting your diaphragm expand (not your shoulders or chest) and exhale through the mouth.

You can practice deep breathing on its own while sitting or lying down, or implement it into your yoga practice, which is the next form of exercise to relieve period pain.

Yoga poses for period cramps

While there are specific yoga poses recommended to help one cope with period cramps, it’s up to you to determine the intensity, range, and duration of the poses you hold.

Yoga is also known for improving your blood flow as well as helping with other PMS symptoms. A study on the effects of yoga on menstrual pain found that after participants practiced yoga for 30 minutes a day, they experienced significant improvements not only with their pain, but with their fitness and quality of life as well.

That said, here are some of the best yoga poses for dealing with period cramps:

• Cobra pose / Bhujangasana - This pose helps to relieve tension in the entire abdomen, back, and pelvis as your back is bending and the front of your abdomen is thoroughly stretched.

• Cat/Cow pose / Marjaryasana/Bitilasana - By going through multiple slow repetitions of both positions, your spine is gently flossed in an arched and extended position.
  

      

• Butterfly pose / Baddha Konasana - This can be performed in a sitting or lying position, with the help of the wall or a cushion for support. A deep stretch in the thighs can help provide relief as long as it’s not too intense. Adjust the distance of your feet to your groin and the distance between your knees and the floor according to your comfort.

• Legs-up-the-wall / Viparita Karanai - Make sure to practice this with your sacrum on the floor, supported by a cushion/mat. You can adjust whether your legs are straight, bent, open or closed and find which position gives you the most relief.

• Child’s pose / Balasana - You can choose whether to rest your abdomen on top of your legs, or position your legs to the sides. Take deep breaths and simply relax. This pose offers a good stretch in your lower back and pelvis.

We recommend Natasha Noel’s Follow Along Period Yoga Flow videos if you prefer doing yoga in a follow-along format.

Also read - Yoga for irregular periods

Pelvic floor exercises

Since the pelvic muscles surround the uterus, having a strong and capable pelvic floor lowers the severity of period cramps.

Kegel exercises are some of the most effective in strengthening and increasing the mind-muscle connection with the pelvic floor. These involve tightening and releasing the muscles in the pelvic floor for multiple repetitions.

Other movement-based exercises for the pelvis are pelvic tilts and glute bridges.

Light movement 

Possibly the most accessible and universal mode of exercise to help ease period cramps is any form of light movement. This could be taking a walk around the house or outdoors, dancing to your favourite songs, riding a bicycle, or doing some simple stretches.

Just a 5-minute walk can leave you feeling much more relieved than if you chose not to move at all (considering your cramps are not severe).

Other ways to find relief from period cramps

If you’re feeling fatigued and have low energy levels, extra activity may not be the best way to soothe pain. 

Heat therapy has always been a go-to source of easy relief from period cramps. You can either use a heating pad or soak in a warm bath.

The quantity and quality of your sleep will also determine how well your body can cope with menstruation. Make sure to get at least 7-8 hours of sleep a night. A midday nap can have a significant effect on relieving pain.

Meditation is one relaxation technique that can give you relief by increasing your mindfulness and encouraging you to take deep breaths.

Herbal teas like ginger, peppermint, and chamomile are beneficial for alleviating menstrual cramps due to their anti-inflammatory and relaxing properties.

Conclusion

The bottom line is that period cramps are not something you simply have to accept and deal with, as there are ways to reduce the pain. A little movement is often better than none. 

Rest and recovery are equally as important for your body as exercise, so make sure to prioritise your sleep and don’t push your body beyond its limits, especially when you’re low on energy.

We hope that you find a form of movement or an activity that you can see yourself doing consistently every time you menstruate, for easier periods in the long run.

More to read

Should you exercise during your periods?

Important things you must avoid during periods

How to maintain a healthy reproductive system?

Drinks that reduces period cramps

Can we do Kapalbhati in periods?