What Are The Home Exercises & Relaxation Techniques For Primary Dysmenorrhea?

Primary dysmenorrhea is a condition in women where the body overproduces chemicals called prostaglandins before the menstrual cycle. Prostaglandins cause involuntary muscle contractions in your body. When your body produces excess prostaglandins, you experience painful uterine contractions that occur days before you start your period and one to two days after starting your period. Exercises and relaxation techniques can help to relieve some of this pain.

Bounce and Breathe

This exercise can be performed at home when your primary dysmenorrheal symptoms become severe. Lie with your feet flat on the floor with your arms at your sides, palms on the floor. Take a few deeps breaths, then move slightly up and down, causing your stomach to bounce. Breathe in and out using short breaths as you bounce. Repeat for 10 breaths, then rest for one minute and repeat five additional sets. Take a large, heavy book -- such as a phone book -- and place it over your stomach. Take a deep breath in, feeling the book's resistance against your abdomen as you breathe. Hold your breath for five seconds, then exhale deeply to release your air. Tighten the stomach muscles for five seconds, then repeat the exercise two times.

Yoga

At-home yoga poses can help to relieve primary dysmenorrhea while helping you relax. Breathe deeply as you move from one pose to the next. Start by sitting cross-legged with your palms on your knees for several breaths. Next, get on all fours and lift your back and tuck your chin to perform the cat pose. Release this pose and lower yourself to your stomach. Place your palms on the floor by your shoulders and push upward to achieve the cobra pose. Relax your shoulders as you breathe deeply while stretching the stomach and back.

Hot Bath/Heating Pad

Relax your mind and muscles with a hot bath to alleviate primary dysmenorrhea symptoms, recommends MayoClinic.com. The warm water can help to soothe throbbing muscles. Add soft music to further enhance your relaxation. Applying a heating pad to your abdomen also can help -- make sure the heating pad has a protective cover over it to prevent burns.

Warning

While primary dysmenorrhea cramps are a common occurrence in women, symptoms that do not respond to over-the-counter pain relief medications, relaxation techniques or exercises may necessitate medical intervention, according to Young Women's Health, a website from the Children's Hospital Boston. Your physician may recommend medications such as anti-prostaglandins or other hormone pills to reduce painful cramping and contractions.