Can I alleviate my menstrual pain through exercise?
May 15, 2023 | 30,00 EUR | answered by Marie Czakaj
Dear Doctor,
My name is Ulrike Gallenberg and I have been suffering from severe menstrual cramps for a long time. Every month, I experience strong cramps in my lower abdomen, headaches, nausea, and overall feel very weak and tired. These symptoms affect my daily life and make it difficult for me to fulfill my professional and personal obligations. I have already tried various painkillers, but they only provide limited relief and I would like to switch to an alternative treatment method.
I have heard that regular exercise can help alleviate menstrual cramps. Is this true, and if so, which sports are particularly suitable for this? I have not been very active in sports so far, but I am willing to start if it can help reduce my symptoms. Are there specific exercises that could help with menstrual cramps? How often and for how long should I exercise to achieve a positive effect?
I am concerned that too much physical exertion during my period could worsen my symptoms. Are there any risks I should be aware of when engaging in sports during my menstruation? Are there other ways to naturally alleviate my menstrual cramps without relying on painkillers?
I would greatly appreciate your expert advice on this matter and hope that you can help me alleviate my menstrual cramps and better manage my daily life.
Thank you in advance.
Sincerely,
Ulrike Gallenberg
Dear Mrs. Gallenberg,
Thank you for your inquiry regarding your menstrual problems. I am sorry to hear that you are experiencing severe cramps, headaches, nausea, and general exhaustion during your period. These symptoms can indeed be very distressing, and it is important that you seek ways to alleviate them.
Yes, regular exercise can indeed help reduce menstrual discomfort. Physical activity releases endorphins, which act as natural pain relievers and improve overall well-being. Additionally, exercise can help reduce stress, which can often lead to increased menstrual discomfort.
Sports that promote endurance and flexibility, such as yoga, pilates, swimming, cycling, or jogging, are particularly beneficial. These activities can improve circulation, relax muscles, and alleviate pain during menstruation. It is important that you start slowly and not overexert yourself, especially if you have not been very active before.
There are also specific exercises that can help with menstrual discomfort, such as stretching and relaxation exercises for the lower abdomen and back. These exercises can loosen muscles and alleviate pain. You can search the internet for specific yoga or pilates exercises for menstrual discomfort, or seek advice from a trainer.
It is important to listen to your body and not engage in too much physical activity during your period. If you feel that exercise is worsening your symptoms, take a break and rest. It is also important to drink enough water and maintain a balanced diet to alleviate your menstrual discomfort.
There are also other natural ways to alleviate menstrual discomfort, such as heat treatments with a hot water bottle or a warm bath, relaxation techniques like meditation or breathing exercises, and the intake of certain herbal teas or supplements. It may also be helpful to adjust your lifestyle by reducing stress, getting enough sleep, and avoiding alcohol and nicotine.
I hope this information is helpful to you and assists you in alleviating your menstrual discomfort. If you have further questions or would like individual advice, I am happy to assist you.
Sincerely,
Marie Czakaj
