What helps against menstrual pain? Tips and exercises!

Who says we should suffer in silence every month? Menstrual pain and cramps are discomforts that many women face and often make “that time of the month” unpleasant. But while this pain sometimes seems unavoidable, there are effective ways to relieve it. What helps against menstrual pain? In this blog, we share tips and exercises that can make a big difference!

Effective exercises

What helps with menstrual pain? Here are some exercises specifically aimed at relieving menstrual pain:

1. Yoga
   Yoga is an excellent way to relieve menstrual pain. Certain poses, such as the butterfly pose (Baddha Konasana) and the cat-cow pose (Marjaryasana-Bitilasana), can help release tension in your abdomen and reduce discomfort. These gentle stretches relax the muscles and improve blood circulation, reducing cramps.How to perform the exercises
   – Butterfly pose: Sit with your feet together and your knees bent outward. Gently press your knees down while leaning forward slightly. This stretches the inner thighs and pelvic muscles and helps release tension.
   – Cat-cow pose: Start on all fours and alternately arch your back (cow pose) and around him (cat pose). This gentle movement increases circulation in the lower back and abdomen, which helps with menstrual pain.
2. Breathing exercises
   Breathing exercises is also something that helps against menstrual cramps! Deep breathing exercises are an effective method to fight cramps. A good oxygen supply calms the nervous system and reduces the sensation of pain.Try this: Diaphragmatic breathing. Sit or lie in a comfortable position, place your hands on your lower abdomen and take a deep breath. Fill your abdomen as you inhale and deflate it as you exhale. If you do this for a few minutes, you often feel more relaxed and relieve tension in your pelvic area.
3. Pelvic floor relaxation
   Did you know that your pelvic floor also plays a role in reducing menstrual cramps? Often the pelvic floor muscles become tense due to inflammation and pain, which can worsen cramps. Learning how to consciously relax and mobilize this area during your period can be a gamechanger.Pelvic floor exercises: Try gentle contractions and relaxation exercises of the pelvic floor. Focus on lightly contracting the muscles (as if holding up urine) and then relax them completely. This helps release accumulated tension and improves circulation, reducing pain.
   Pelvic tilting and circling: Moving your pelvis back and forth, from side to side or in circles, can also help release tension and relieve cramps.

Natural remedies

A natural remedy what helps against menstrual pain? We’ve listed a few for you:

• Chamomile tea: A warm cup of chamomile tea is known for its anti-inflammatory and muscle relaxing properties, which can help relieve cramps.
• Heat therapy: A hot water bottle or warm compress on your lower abdomen can relax muscles and relieve pain.
• Dark chocolate: Rich in magnesium, dark chocolate can help relax muscles and release endorphins, which improve your mood and reduce pain.

Find what works for you

Managing menstrual cramps is discovering what works best for your body. What helps against menstrual cramps? A combination of exercises, natural remedies and self-care can help you say goodbye to monthly discomfort. In addition, Ser Pélvica offers valuable insights and techniques to support the health of the pelvic area, which can also help reduce menstrual pain. Through the Evie Health app, you can easily schedule a pelvic evaluation with female health physical therapists around the world and begin improving your pelvic floor health and reducing menstrual pain. Your body will thank you! Do you have any questions for us? Feel free to ask them, contact us!