Menstrual cramps (also called dysmenorrhea) are painful feelings you get when you’re on your period. These usually happen before or during a girl’s monthly period and can last for several hours or days. Most girls have menstrual cramps at some point in their lives, and because of this, they look for effective pain management. Painkillers, hot baths, relaxation, exercise, and dietary changes are all common treatments for menstrual cramps. But what about yoga? This alternative therapy has been gaining popularity around the world because it’s supposed to help ease a wide range of health concerns, from stress to muscle pains. But does it work against painful periods too?
Yes it does. Yoga helps reduce period cramps because it promotes relaxation and eases tension (3) (4) .
The muscles in your uterus are in a constant state of contraction to help the blood flow out of your body. This tension can be quite uncomfortable, which is why period cramps are so painful (2).
Yoga can help relieve this muscular tension by encouraging the blood flow within your uterus to normalize.
The gentle movements and controlled breathing involved in a yoga session helps reduce overall tension throughout your body, which then reduces the pain from period cramps.
Furthermore, this practice may also relieve other symptoms of PMS, such as cramping in the legs and bloating. It can help you destress too and improve your mood (5).
There are several poses that may help you relax and overcome period pain. They include:
This pose is simple yet good enough to release the tension in your abdomen, back, shoulders, and neck.
To do the child’s pose:
This pose will stretch the inner thighs and hips, which can help release muscle tension in this area. You should feel a gentle pull on your abdominals too as you hold this pose for several minutes.
To do the seated straddle:
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This pose opens up the hips and stretches the inner thighs, groin muscles, and lower back. It can help ease menstrual cramps caused by tension in these areas.
To do the cobbler’s pose:
This stretch eases tension in your lower back, which can help relieve pelvic pain. It also stretches the muscles in your abdomen, making it a good yoga pose for period cramps.
To do this stretch:
This pose helps stretch the backs of your legs and releases tension in your lower back and abdomen.
To do this stretch:
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This pose allows you to stretch all muscles in the lower body, including legs, hips, and lower back. It also helps release emotional stress that can aggravate period cramps.
To do this stretch:
This pose helps stretch the back of your legs and releases tension in your lower back and abdomen.
To do this stretch:
This pose opens up the hips and stretches the inner thighs, groin muscles, and lower back. It can help ease menstrual cramps caused by tension in these areas.
Read More: Yoga For Menopause: 7 Easy Poses To Ease Menopausal Symptoms
Most women agree that yoga practice during their period when they’re doubled over in pain from menstrual cramps may not be at the best time of the month, but practicing yoga can ease the discomfort and get you back to feeling yourself again.
Along with this practice, you may wish to try the following relaxation and pain relief strategies.
Essential oils are extracts from plants that can help alleviate menstrual cramps (1). While some women prefer to inhale the aromas of these oils, others affect the body more when applied topically or ingested orally.
Doing this may ease painful cramps, reduce fatigue, and keep headaches at bay.
Many menstrual cramps are caused by poor eating habits, so make sure you’re getting enough potassium, calcium, magnesium and vitamins A-C in your diet.
Some foods that may help ease menstrual cramps include: bananas, leafy greens such as kale and spinach, soybeans and other legumes, dairy products, and whole grains.
It’s also a good idea to avoid eating processed foods and junk food as much as possible, since these can make your cramps worse (10).
Getting regular exercise may help ease menstrual cramps caused by muscle tension and backache (9). It can also boost circulation and speed up the rate at which your body rids itself of toxins that can cause cramps.
Some exercises you can do to help ease menstrual cramps include: walking, yoga, swimming, low-impact aerobics, riding a stationary bicycle, and weight training.
Aerobic exercise may also help reduce the severity of PMS symptoms.
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Some women say that acupuncture helps them cope with menstrual cramps by helping to ease muscle tension and treat the root cause of their discomfort (6). If this is something you’re interested in, make sure you consult a qualified practitioner before trying it.
While taking birth control pills to relieve cramps may not be for everyone, it can benefit certain women by reducing the severity of cramps and alleviating other PMS symptoms (8).
Yoga is an effective way for women to reduce the intensity and frequency of period cramps, especially when combined with other exercises and relaxation techniques.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!