Period cramps, also known as menstrual cramps or dysmenorrhea, are caused by contractions in the uterus. These contractions help shed the lining of the uterus during your menstrual cycle. However, when they become too strong, they can cause pain and discomfort.
Benefits of exercise during your period
Many people skip their workouts during their period, but exercise can actually help alleviate period pain. When you exercise, your body releases endorphins, which are natural painkillers. Exercise also increases blood flow to the pelvic area, which can relieve cramps.
Exercises for painful period cramps
There are several exercises that can help relieve period cramps:
- Fish pose: This yoga pose stretches the abdominal muscles and can help relieve cramps.
- Cobra pose: Another yoga pose that stretches the abdominal muscles and can provide relief.
- Forward fold: This stretch targets the lower back and can help relieve cramps.
- Swimming: Swimming is a low-impact exercise that can help relax the muscles and reduce cramps.
- Walking: Taking a brisk walk can increase blood flow and reduce cramps.
- Cycling: Cycling is a great cardiovascular exercise that can help relieve period pain.
Pelvic stretches for painful period cramps
In addition to the exercises mentioned above, there are also specific pelvic stretches that can help relieve period cramps:
- Pelvic tilts: Lie on your back with your knees bent and feet flat on the ground. Slowly tilt your pelvis forward and backward to stretch the pelvic muscles.
- Supine twist: Lie on your back with your knees bent and feet flat on the ground. Cross one leg over the other and gently twist your lower body to the side.
- Supported bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground and place a block or bolster under your sacrum for support.
- Supported reclined butterfly: Lie on your back with your knees bent and feet flat on the ground. Place a bolster or folded blanket under your knees and let your knees fall open to the sides.
Aerobic exercises for period pain
In addition to yoga and pelvic stretches, aerobic exercises can also help relieve period pain. Activities like running, dancing, and aerobics increase blood flow and release endorphins, which can reduce cramps.
Other methods for period pain relief
In addition to exercise, there are other methods you can try to relieve period pain:
- Heat therapy: Applying heat to your abdomen can help relax the muscles and reduce cramps. You can use a heating pad or take a warm bath.
- Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce inflammation and relieve pain.
- Healthy diet: Eating a balanced diet that includes fruits, vegetables, whole grains, and lean proteins can help reduce inflammation and support overall health.
- Stress management: Stress can make period pain worse, so finding healthy ways to manage stress, such as through exercise, meditation, or relaxation techniques, can help.
Tracking ovulation and irregular cycles
If you're experiencing severe or irregular period pain, it's important to track your ovulation and menstrual cycles. This can help you identify any patterns or irregularities and seek medical advice if needed. Natural Cycles is a great tool for tracking your cycle and understanding your body better.
FAQs
Q: Can exercise make period cramps worse?
A: While exercise can help alleviate period cramps, it's important to listen to your body. If you experience increased pain or discomfort during exercise, it's best to take it easy and rest.
Q: How often should I exercise during my period?
A: The frequency of exercise during your period depends on your comfort level and energy levels. Aim for at least 30 minutes of moderate exercise most days of the week.
Remember to listen to your body and give yourself permission to rest and take care of yourself during your period. Self-care is an important part of overall wellness.
