Period pain, or primary dysmenorrhea, usually begins a day or two before your period begins and may continue through the first two days of your period. Although generally manageable, the pain can make it difficult to go about your normal routine. Fortunately, there are exercises you can do to ease your discomfort. If neither exercises nor medication relieve your menstrual pain, see a doctor to ensure it is not associated with any underlying condition such as endometriosis or uterine fibroids.
Significance
It is common to experience menstrual pain, especially when you are in your teens, although the pain does tend to ease up as you get older. Along with menstrual pain, you may experience abdominal cramping or a dull ache, heavy menstrual flow, headache, nausea, constipation, diarrhea, frequent urination or vomiting, the University of Maryland Medical Center states.
Yoga
MedlinePlus, the website from the U.S. Library of Medicine and the National Institutes of Health, suggests that yoga poses may provide some relief, although you should check with your physician before trying any new activity. The Cobra Pose may can help alleviate stiffness in the upper back, ease stress and combat menstrual irregularities. To perform, lie on your belly while your head rests on your lower arms. Raise your forehead, and look up. Pull your arms back. Your elbows should be pointing directly behind you, with your hands on the floor next to you and your weight resting on your chest. Raise your chest, with the backward movement proceeding from the neck and the chin. Move your belly further backward as if someone is pulling your arms, letting your lower back do most of the work. Put your hands and arms next to your chest on the mat without losing the bend in your back. Stretch your arms so that they are perpendicular to the floor. Relax your lower back. Keep buttock muscles relaxed and shoulder blades low.
Pelvic Rocking Exercises
Pelvic rocking exercises may also provide some relief. To perform, get on the floor on your hands and knees. Your arms should be fully extended and straight. Make sure your back is straight and parallel to the floor, with your stomach pulled up. Slowly relax your lower back, and allow your pelvis to tilt forward comfortably. Hold this position for a few seconds, then move back to the original, less relaxed position. Repeat cycle slowly, using only the lower part of the body. Work up from 25 to 75 repetitions.
Meditation
MedLinePlus adds that meditation can also be effective due to its relaxation benefits. To meditate, first get rid of distractions. Turn off your cell phone and computer, shut off the television and ask those nearby to let you be. Select a special, quiet place in which to meditate. You may wish to designate a certain area in your house or choose a peaceful spot outdoors. Find a way of sitting that is comfortable for you. Keep your eyes open but unfocused and your mouth slightly open. Try to find a state of relaxed alertness. Start out meditating for four to five minutes at a time, but aim to meditate for about 20 minutes, twice daily if possible.
