Experiencing Painful Menstrual Cycle? Here's how to manage your Period Pain.

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Role of Exercise During Menses

Do's During your Menses

Don'ts during your Menses

Extra Tips to Manage your Pain Better

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How to Best Manage Period Pain

Menstrual pain is a common experience for many women during their menstrual cycle. As a female physiotherapist, I have worked with numerous patients who seek advice on managing period pain and improving their quality of life during this time. This article dives into practical tips, including exercise recommendations, lifestyle adjustments, and the do's and don'ts to help you navigate this natural but sometimes VERY challenging phase.

Understanding Period Pain

Period pain is primarily caused by the contraction of the uterine muscles to shed the uterine lining. Prostaglandins, hormone-like substances, play a role in triggering these contractions, which can sometimes lead to severe cramps, back pain, and discomfort. While mild pain is normal, intense or debilitating pain may indicate conditions like endometriosis or fibroids, which require medical attention.

Managing period pain effectively involves a combination of exercise, nutrition, hydration, and relaxation techniques. Let’s explore these strategies in detail.

Do you suffer with any of these?

Which symptoms do you relate with?

• Bloating

• Pain

• Muscle Cramps

• Nausea

• Discomfort

• Mood Swings

• Indigestion

If your answer is one or ALL, then you are NOT alone!!

We wrote this article with the aim of helping at least one woman out there who needs help in managing her pain during her menses.

The Role of Exercise during the Menstrual Cycle

Exercise may be the last thing you feel like doing during your period, but it can be one of the most effective ways to alleviate pain.

Physical activity increases blood flow, reduces stress, and releases endorphins — the body’s natural painkillers. However, it is crucial to tailor your exercise routine to your energy levels and symptoms.

We do not encourage anyone to push through their pain and engage in high intensity activities during their menstrual cycle. This will only cause more stress on your body, and lead to more exhaustion.

Which will then negatively impact your mood, and your digestive system too.

Do’s of Exercise During the Menstrual Cycle

1. Choose Low-Impact Cardio
   Activities like walking, light jogging, or cycling can help improve blood circulation and reduce bloating. Aim for 20-30 minutes of moderate activity.

2. Incorporate Yoga and Stretching
   Gentle yoga poses, such as Child’s Pose, Cat-Cow, and Reclined Bound Angle Pose, can relieve tension, reduce cramps, and promote relaxation.

3. Try Pilates
   Pilates focuses on core strengthening and flexibility, which can alleviate lower back pain and improve posture during your cycle.

4. Swim if Comfortable
   Light Swimming can soothe muscle aches. The buoyancy of water reduces pressure on your joints and abdomen.

5. Practice Mindful Breathing
   Combine light exercises with deep breathing techniques to reduce stress and enhance your body’s natural pain management.

Suffering from any of the conditions mentioned above?

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Don’ts of Exercise During the Menstrual Cycle

1. Avoid High-Intensity Workouts
   Activities like heavy lifting, high-impact interval training, or intense cardio can exacerbate fatigue and strain your body.

2. Skip Inverted Poses
   Inverted yoga poses, such as headstands or shoulder stands, are best avoided as they may disrupt blood flow and increase discomfort.

3. Don’t Push Through Severe Pain
   If you’re experiencing intense cramps or exhaustion, rest rather than forcing yourself to exercise.

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Extra Tips [Non obligatory] - Additional Strategies for Managing Period Pain

While exercise is an excellent tool, a holistic approach to managing period pain includes other essential elements:

Nutrition and Hydration

1. Focus on Anti-Inflammatory Foods
   Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds. Add leafy greens, berries, and whole grains to your diet to reduce inflammation.

2. Stay Hydrated
   Drink plenty of water throughout the day to combat bloating and maintain energy levels. Herbal teas like chamomile or ginger can provide soothing effects.

3. Limit Processed Foods
   Avoid excessive sugar, salt, and caffeine, as they can contribute to bloating, mood swings, and dehydration.

Heat Therapy

Applying a heating pad or hot water bottle to your lower abdomen can work wonders for relaxing the uterine muscles and reducing cramps. Heat therapy improves blood flow to the affected area, providing almost immediate relief.

Rest and Relaxation

Prioritize rest during your period, especially on days when symptoms are more severe. Practicing relaxation techniques such as meditation, progressive muscle relaxation, or guided imagery can help reduce stress and ease pain.

Over-the-Counter Pain Relief

For moderate to severe pain, over-the-counter medications such as ibuprofen or naproxen can be effective. These nonsteroidal anti-inflammatory drugs (NSAIDs) work by reducing prostaglandin production. Always follow the recommended dosage and consult a healthcare professional if pain persists.

In conclusion, managing period pain is about balance — listening to your body, staying active within your comfort zone, and incorporating lifestyle adjustments that support your overall well-being. Exercise, nutrition, therapy, and relaxation techniques are powerful tools to help you navigate your menstrual cycle with greater ease and confidence.

If you’re struggling with period pain or unsure how to start, don’t hesitate to seek advice from a physiotherapist or healthcare provider. With the right guidance, you can take control of your menstrual health and enjoy a better quality of life every month.

Article by Mrs Naela Jhuboo, Physiotherapist & Founder of Physio4Her

Written by Adiba Camall Saïb from ACS Socials

When to Seek Medical Advice

While mild to moderate period pain is manageable, persistent or severe pain may indicate underlying health conditions. Consult a healthcare professional if:

• Your pain is so severe that it interferes with daily activities.

• You experience symptoms such as heavy bleeding, irregular cycles, or pain outside of your period.

• Over-the-counter pain relief and home remedies are ineffective.

Conditions like endometriosis, fibroids, or pelvic inflammatory disease require specialized treatment and should not be ignored.

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