The American Congress of Obstetricians and Gynecologists reports that more than one half of menstruating women experience some form of menstrual pain each month. Reducing cramps can come about through various techniques. One natural way to relieve menstrual pain is to exercise. Exercise, such as aerobics, yoga and other relaxation techniques, provides certain menstrual health benefits.
Exercise Benefits
According to certified physician Amy Lauer of the American College of Sports Medicine, exercising during menstruation can help alleviate menstrual cramps and symptoms of premenstrual syndrome, or PMS. Exercise can reduce stress and increase your endorphin release. Aerobic exercise, such as brisk walking, swimming, jogging, biking or dancing, increases the body's production of natural feel-good hormones called endorphins, which reduce the amount of pain you feel from menstrual cramping. Aerobic exercises or stretching during menstruation can increase blood flow to your uterus and ease uterine contractions.
Pelvic Tilts and Circles
Perform pelvic exercises to reduce menstrual cramping and pelvic congestion. Stand with feet about a foot apart and place your hands on your hips and bend your knees. Swing or rock your pelvis in a forward and backward motion. Repeat the pelvic tilt 10 or 15 times. An alternative exercise is to put your hands on your hips and rotate your hips in a circle to the right. After rotating to the right 15 times, switch and rotate your hips 15 times to the left. The continuous movement is meant to keep the energy flowing in your abdomen and pelvis.
Yoga Stretches
In "A Woman's Book of Yoga," authors Machelle M. Seibel, M.D. and Hari Kaur Khalsa describe yoga poses that are suited for relieving menstrual cramps by stretching back and abdominal muscles. For example, the cobra pose is meant to stretch your spine and massage your reproductive organs. Lie on your stomach and place your hands flat on the floor below your shoulders with elbows bent at your sides. Lift your head and shoulders off the floor, stretching your neck toward the ceiling. Your hands should support your lifted upper torso. Breath deeply and hold the pose for a minute.
Relaxation Exercises
Different relaxation exercises may help alleviate menstrual cramping. Meditation, which you can do with yoga stretches, focuses on achieving a deep relaxation of both body and mind. Another option is to try biofeedback, a technique that involves learning how to consciously control your body's physiological responses in order to reduce stress and anxiety. Massage, especially massage of the lower abdomen and back, can help relieve pain and tension in the body experienced during menstruation.
References
- The American Congress of Obstetricians and Gynecologists; Dysmenorrhea Patient Education Pamphlet; December 2006
- American College of Sports Medicine; ACSM Fit Society Page: Q and A; Amy Lauer, MS, MPAS, PA-C; 2005
- "A Woman's Book of Yoga: Embracing Our Natural Life Cycles"; Machelle M. Saibel, M.D., et al.; 2002
- "Smart Medicine for Healthier Living"; Janet Land, LAc, OMD, et al.; 1999
- Columbia University Medical Center; Dysmenorrhea (Menstrual Cramps); 2003
- "The Uterine Health Companion: A Holistic Guide to Lifelong Wellness"; Eve Agee, Ph.D.; 2010
