4 Ideal Exercises For Period Cramps (Bye Bye, Period Pain!)

Staying fit and doing exercises for period cramps can guarantee better tolerance and improve overall strength. As long as you are mindful of your physical and health boundaries, moving your body can do wonders for you.

In this guide, we’ll further discuss the pros of doing exercises for period cramps and some examples of such that you can do. Aside from this, we’ll highlight a few extra tips on alleviating period cramps.

Pros of Doing Exercises for Period Cramps

Unravel the varying benefits of doing exercises during period cramps occur down below.

1 It alleviates pain.

Period cramps are linked to dysmenorrhea, which can be really uncomfortable and painful. However, exercising can release tension in your body, especially in your abdomen and pelvis. Plus, it enhances blood circulation, which is extra helpful when your abdominal muscles contract and affect your body.

2 It boosts your mood.

Doing exercises for period cramps (or exercising in general) releases endorphins, painkillers, and feel-good hormones. Hence, you feel rewarded and satisfied after working up a sweat.

3 It lessens PMS symptoms.

Usually, the days before your menstrual cycle have you feeling cranky, sore, and even lazy. Even if you put in extra work, your body may throw a riot over it. However, if you combat it ahead of time through exercises, you’ll be able to lessen the impact it gives you. You’ll feel more in control, even more so if you’re familiar with your period and are on track with it too. 

4 You’re able to get through your day.

Period cramps are like a sickness that can take up so much of your time and energy, which can take a toll on your plans. After all, your period is where your energy is the lowest as your estrogen and progesterone levels decrease. But by moving your body, you’d lessen any muscle tension, as exercising calms and warms up those muscles. As they ease up, your body feels like they can breathe and move on to the next thing without hesitation.

Instead of feeling left behind during your menstrual cycle, you’d go along like normal when you move your body.

5 You feel stronger.

Quite in line with the previous point, any type of workout or exercise can improve your strength when done consistently. Moreover, Healthline shares that engaging in them during your period can help improve your energy levels and combat low hormone levels. 

And with strength, you feel more confident in yourself, as if you hacked your way to feeling better during your period. It’s not something you’ll be afraid of experiencing, but rather more knowledgeable on how to approach it when they do occur.

Exercises for Period Cramps

Not all exercises are meant to be done during your period, even more so when dealing with period cramps. The biggest component to consider is the intensity and impact of the exercise. In this case, keeping it light and easy is ideal. You don’t want to overexert and cause more harm to your body as its energy levels are low at this time.

With that, here’s a list of mild exercises you can try when period cramps occur, or even before they do.

1 Yoga

Yoga involves the mind, body, and spirit, which is ideal when you’re on your period and experiencing period cramps. For one, it encourages deep breathing, relaxing your nervous system, and recentering your thoughts about your period. It also realigns your emotions, as your ever-changing hormone levels tend to mess with them, making you feel anxious and stressed easily.

Yoga poses also improve flexibility and mobility, improving your body’s range. Some poses you can do are the Cat/Cow Stretch, Cobra, Spine Twists, and Child’s Pose. Since they focus on your lower body, where your period cramps occur, it can reduce cramping.

Because yoga is a deep, full-body experience, you can easily notice changes in your mindset and body, especially the abdomen, as it feels more at ease.

2 Light Walking

Getting your steps in is a great workout for those slower days when your energy is quite low. It supports your lungs and breathing and is a more calming way to move your lower body without much fuss. Especially when that’s where your abdomen is, it can unwind any stress and tension there. 

Another great pro of walking is releasing any negativity in your body. Have you ever heard the phrase “walk it off”? When dealing with something negative and stressful, walking helps you realign with yourself and your thoughts, even brainstorming the next step in your journey or the challenge you’re facing. It’s a soothing activity that tackles your physical and mental health.

It’s also a unique way to make plans for yourself, especially when you’re out in nature. Instead of being cooped up at home or on your phone, you let your feet control the pace as you enjoy the outdoors. Such positive feelings can help you get through the negative ones and even aid in planning your next steps to feeling better. You’re even getting that Vitamin D if you walk during the day.

Using a treadmill is also ideal here. If you’re working, multitasking by placing the walking pad below you (if possible) can put you at ease. Whatever route you choose, try to aim for 1k to 3k steps during this time.

3 Stretching

Aside from yoga, daily stretching promotes good blood flow and improved body mobility. Targeting your lower body, from your legs, pelvis, and lower back, can unwind any tightness and aches there. That way, you could move along with your day and even be in greater spirits.

4 Gentle Pilates

This type of pilates can help with your body control and core strength. You’ll tackle more low-impact movements, moving at your own pace while still breaking a sweat. At the same time, there’s a reduction of soreness in your lower body and back, which can help and even avoid potential period cramps. 

You also get to refine your breathwork through such exercises to be more in control of your body. In turn, you feel less stressed and more serene.

More Ways to Alleviate Period Cramps

Aside from exercising, there are other ways to decrease painful period cramps. One involves changing your day-to-day lifestyle for the better. After all, those small changes create big results in the long run. 

Learn more about the other ways to heal period cramps through this section.

1 Try heat therapy.

One form of this method is a heating pad or hot compress. Depending on where you place it, these relax your abdominal and/or lower body muscles. You can apply this method for a few minutes until the pain starts to subside.

Going for a warm bath or shower is also useful, especially when it targets the entire body. So getting those painful period cramps is possible.

2 Drink lots of water.

Hydration encourages water retention, lessening bloating and abdominal discomfort. It also relaxes tense muscles, decreasing contractions. Overall, water keeps you awake and energized to reduce any other painful menstrual symptoms.

3 Watch what you eat.

Your diet can impact the presence and impact of period cramps during your time of the month. It’s best to avoid fried and greasy food and stick to whole grains and omega-3 acids. Avoiding caffeine and foods high in sugar is advisable as well, as is swapping them out with fruits and vegetables to gain more nutrients and vitamins.

Taking herbal teas like chamomile and peppermint have calming properties that can aid in relaxing those abdominal muscles.

4 Take over-the-counter pain relievers.

Such medications are accessible and don’t require a prescription, so they are over-the-counter. Looking for and taking medications like paracetamol and ibuprofen can decrease inflammation in your body, which is especially true with period cramps in your abdomen.

5 Listen to your body.

Paying close attention to your body language can provide better guidance on alleviating your period cramps. After all, you know your body the most. Hence, listen to the signals from your body and work and adjust around them. You need to be mindful of your limits even if your period cramps aren’t as disruptive to your routine. But when it is, that’s a sign to take a break.

6 Get enough rest and sleep.

This tip is generally beneficial in every aspect of life. Yet, it’s still important to emphasize it because there are still people who take it for granted. By getting enough sleep, you recharge your body and deepen the recovery time since your period can be tiring and painful. If you keep this tip a consistent habit, it may even avoid period cramps over time.

7 Visit a doctor.

If your period cramps worsen even after trying these exercises and lifestyle changes, it’s advisable to consult with a professional. Specifically, a gynecologist. 

They can find the real source of the cramps that may be hidden, prescribe the needed treatments, and provide the necessary and specific changes you need to make. They may also prescribe strong medications that can combat your period cramps, the ones that aren’t over-the-counter. All in all, getting checked, even if things are running normally, may provide you with personalized input regarding your body and how to approach any challenges beforehand.

The last thing you want is for your day-to-day life to be continuously disrupted due to period cramps or any other menstrual symptoms.

Takeaway

That wraps up our guide on the different exercises for period cramps and other ways to ease such cramps! Exercising is an effective way to not just work through your period cramps but also improve your overall health. In turn, you live longer and healthier. 

For more health-related guides, head on over to the Lauvblog here.