Whether you refer to it as menstrual cramps, period pain, painful periods, or dysmenorrhea, the irritation during this stage is difficult to resolve. Uterine muscular spasms, which aid in the removal of the uterine lining, are the main source of this period pain. Prostaglandins and other hormone-like chemicals are important in this phenomenon. You may have mild to severe cramps, which are usually felt in the lower abdomen.
Period discomfort can be significantly reduced by performing specific workouts during the menstrual cycle. They promote endorphin release, blood circulation, and the relaxation of tense muscles. When practicing these exercises, keep in mind to start being gentle with yourself so as not to exacerbate the situation. But before adding activities to your regimen, it’s crucial to speak with a qualified gynaecologist because knowing what causes period pain is crucial. Period discomfort can occasionally be linked to other conditions, including adenomyosis (womb tissue developing in other areas) and endometriosis.
What Leads to Menstrual Cramps?
Prostaglandins, which resemble hormones, are the cause. Your body produces hormones during the early part of your menstrual cycle that thicken the lining of your uterus in preparation for pregnancy. The lining degrades and sheds if you are not pregnant. When you get your period, prostaglandins are useful. The elephant-on-your-uterus sensation is caused by these natural compounds that stimulate your uterus’s muscles to tense in order to help remove the lining. Because prostaglandin levels are up during the first day or two of your period, cramps are typically more intense during this time.
Prostaglandin levels fall along with the period discomfort when the uterine lining sheds over the course of the following few days. Some medical disorders may also be linked to painful menstrual cramps. In these cases, the discomfort may start a few days before the onset of your period, worsen as it progresses, and last until the end of your period. This kind of menstrual discomfort can be caused by the following conditions:
- Endometriosis. When endometrial tissue, which ordinarily lines the lining of the uterus, grows outside of it—for example, on the fallopian tubes, ovaries, behind the uterus, or on the bladder—this condition results. Similar to the uterine lining, this tissue deteriorates and bleeds in reaction to hormonal fluctuations, which can be painful, particularly during menstruation.
- Fibroids. Although they are mostly painless, these benign growths that develop in the uterine wall can occasionally be painful.
- Adenomyosis. a disorder that arises when the tissue that normally lines your uterus starts to proliferate into the uterine muscular wall.
How can period discomfort be reduced with exercise?
There are several advantages to exercising during menstruation. It helps to lessen other PMS symptoms in addition to pain relief. Here’s how:
- Exercise causes the release of endorphins, which are substances that help block pain signals and provide relief. Additionally, it improves your mood and eases period-related anxiety, which makes you feel better right away.
- It improves blood circulation: Exercise improves blood circulation throughout the body, which lessens pain, including headaches and cramps.
- It enhances sleep: Getting enough sleep is essential during menstruation. You can have insomnia because PMS is known to interfere with sleep. However, exercise can greatly enhance the quality of your sleep. You won’t experience much weariness and fatigue during the day if you get a good night’s sleep.
What types of exercises are safe to perform while on your period?
Although it will differ from person to person, it is generally advised to do low-impact exercises when you are menstruating. According to science, the body feels exhausted during the first few days of your period because of the low levels of progesterone and oestrogen, as well as the heavy bleeding. As a result, the following kinds of exercises are advised:
- Walking lightly
- mild cardio
- Strength training at low volume
- Yoga
- Pilates
When you’re on your period, which exercises should you avoid?
Once more, it will rely on your sensations and symptoms throughout the time. If you’re feeling very exhausted, avoid:
- High-intensity cardiovascular exercise
- Training for endurance
To give yourself more time to recover, you might also shorten the length of your workout. It’s acceptable to stop working out and give your body ample time and rest to recover from the pain, stress, and exhaustion. Moderately challenging activities feel significantly more difficult because many people feel their perceived effort rate increases. As a result, engage in low-impact exercises that promote relaxation.
Additional techniques to alleviate menstrual pain
- And what if you’re not in the mood to work out? That’s okay too. Period pain can be lessened in various ways. Other options to consider are:
- Heat therapy: To relax your muscles and lessen cramps, try placing a hot water bottle, heated towel, or heat pad on your lower back or stomach.
- Have a warm shower or bath.
- Stay hydrated: People who drink a lot of water can lessen the intensity of their period pain and the number of painkillers they need to take.
- Massage: A little massage of the lower back or abdomen might increase blood flow and ease cramps. What better way to reward yourself than to pay a professional, ask a friend or partner, or do it yourself?
- Take medication: Advil or Tylenol can help reduce discomfort, but.