Why does exercise ease menstrual cramps

Despite this, most women with painful periods find that their symptoms are controlled by lifestyle modification, simple painkillers and possibly hormonal contraceptives. A Cochrane review of women looked at all of the relevant evidence for exercise for period pain.

The review looked at young women under 25 with moderate to severe period pain. Nine out of the ten studies compared exercise to no exercise. Both low-intensity exercise such as yoga or high-intensity exercise such as aerobics may provide a large reduction in the intensity of period pain compared with not exercising.

As the reduction of pain described was so large, this gives women who suffer from period pain hope that their symptoms could be managed by exercise, which could be a simple lifestyle modification. However, as the certainty of the evidence is low, more trials are needed to confirm these findings both in women under 25, and older women.

Please note, we will not publish comments that link to commercial sites or appear to endorse commercial products. References and related resources pdf. Cobra Pose Picture 1 : Lie on your stomach with your legs straight and feet together, and place your hands under your shoulders. Using your hands to push you, lift your head and shoulders. Breathe deeply. Hold this pose for 30 to 60 seconds, as long as you feel comfortable. Then return to your original lying Breathing should be deep.

Try to completely fill the belly when you breathe. When you breathe out exhale , the belly moves in and softens. If you are not able to take deep belly breaths you may be forcing the stretch and will need to ease out of it a bit. Breathe normally for 2 to 3 breaths, then repeat.

Make sure your hands are directly under your shoulders, and your knees are directly under your hips. If you experience painful periods, also called dysmenorrhea, you know all too well how uncomfortable this time of the month can be. The good news is that exercises such as light walking may help you decrease these symptoms.

The first few days of your period may be the most uncomfortable, especially if you tend to bleed a lot during this time.

That said, he stressed the importance of varying your workouts during this week. He also pointed out that your period may be a good time to reduce your exercise intensity.

With that in mind, here are a few ideas for exercise while on your period. Keep your cardiovascular or aerobic exercise at a lower intensity or back off on the amount you do. Consider light cardio , walking , or shorter bouts of aerobic exercise. Due to the potential for an increase in strength during this time, including low-volume strength training and power-based activities is a smart move.

In fact, Matthews said this is a great time to do longer flow sessions that involve a mix of strictly strength work and cardio. The two to three days leading up to your period is a great time to engage in activities like yoga , which can help relax your body and potentially reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness.

Just be mindful of the adjustments your body makes during this time. Just like certain activities may be more appropriate to participate in during your period, there are also some exercises you may want to avoid.

That said, many women will be able to continue with their normal exercise routine with just some minor adjustments. In general, Marcello said you should reduce training stress and volume during this time. These muscular contractions, or cramps, squeeze the dead endometrial tissue, the menstrual flow, through the cervix and out through the vagina. Cramps usually begin a day before the first day of menstruation and peak the next day.

They can be felt in several areas—the abdomen, lower back, hips and thighs. Cramps range from mild to severe, with pain that feels dull, sharp, continuous or intermittent. How strong the cramps are may be linked to the amount of prostaglandins and leukotrienes, chemical messengers that cause inflammation and trigger contractions, her body produces. It may also be a function of nerve stimulation. Causes of secondary dysmenorrhea include ovarian cysts, pelvic inflammatory disease, endometriosis and uterine fibroids.

The feel-good chemical in your brain, called an endorphin, is produced by the pituitary gland and hypothalamus when you exercise.