Many people tend to skip their workouts during their period, but there’s no real reason to do so. In fact, exercising can actually help ease menstrual pain. The U.S. Department of Health and Human Services highlights that regular exercise can alleviate PMS symptoms, including cramps, and reduce the intensity of your period.
Most people experience cramps during their period at some point. These cramps feel like throbbing pains in the lower abdomen and can start a few days before the period begins, sometimes lasting throughout. They’re usually the worst during the first few days when the flow is heaviest.
You might notice having less energy during the initial days of your period due to heavier bleeding and cramping. High-intensity exercises like running might not be the best choice. Instead, yoga and breathing exercises can help reduce cramping pain. Yoga also helps reduce stress, improve flexibility, and strengthen muscles.
To ease cramps, try gently stretching your lower back or abdominal muscles. This can provide a different sensory input to the area, possibly relieving some of the cramping sensation. Lower back physical therapy exercises, like knee-to-chest moves and lower-trunk rotations, can be beneficial. Progressive muscle release—tensing and relaxing different muscle groups—can also help with cramps.
Aerobic activities are particularly effective against painful menstrual cramps. Running and cardio not only boost blood flow but also release beta-endorphins, which improve mood and relieve pain. Taking a brisk walk in the morning or enjoying a bike ride in the park can uplift your mood while benefiting from fresh air and relaxation.
Certain yoga poses are especially helpful during heavier menstrual days to cope with cramping. It’s best to do these stretches when your body is warm, like after a shower. Hold each stretch for about 30 to 60 seconds, but avoid pushing to the point of pain or discomfort.
Stretching is excellent for easing persistent pain. It helps lengthen muscles, reducing cramps. Stretching also alleviates stress, which can make menstrual pain worse. For menstrual cramps and lower back pain, a standing forward bend is recommended. To loosen up the hips, try a pigeon pose or figure four stretch.
Lifting weights can also help release endorphins, reducing pain and discomfort. It increases blood flow to the muscles, easing menstrual pain. Pay attention to how your body feels and work out at a pace that feels comfortable.
Research shows that low-impact exercises like Pilates can greatly benefit overall health and reduce period pain. Pilates focuses on breathing, improving blood flow to the pelvic floor muscles. Strengthening these muscles enhances relaxation and blood flow.
During your period, some activities might be more suitable than others. If you’re feeling particularly tired, it may be wise to cut back on intense cardio or endurance training. Avoiding skill and precision training during these days is also a good idea.
Regular exercise is beneficial for both your body and mind, and there’s no scientific reason to skip your workouts during your period. In fact, there’s evidence that exercise is helpful during this time. Keep exercising, but lower the intensity if you’re feeling tired. Vary your workouts, allow extra recovery time, and pay attention to your body’s needs.
