Exercises to reduce period cramps

March 19, 2021

Ah .. those days of the month. Being a woman really isn’t easy sometimes. The main culprit of this is menstruation and what comes with it – menstrual cramps. How many times have you preferred to stay home, covered with a blanket, in unusual poses? We too. We know what you are going through, and how much even the slightest advice on pain reduction means to you.

The medical name for menstrual cramps is Dysmenorrhea. Dysmenorrhea is therefore intense menstrual pain. There are several types of dysmenorrhea, but they all have the same risk factors. It is definitely smoking, irregular and heavy menstrual bleeding, early puberty, and if you are under 30 years old.

Such cramps usually last up to 72 hours. They can hurt to the point of being compared to the birth of a baby, and spread from the lower abdomen to the thighs and back. If you experience such pain after a few years, be prepared for pain during intercourse, a weak reaction to the medication, vaginal discharge …


Medication-Free Pain Reduction Tips For Period Cramps

  1. Heat

Somehow everyone already knows that. At least women. The heat that warms your belly will calm the uterus and help the cramps disappear instantly. Buy a large bottle of water and fill it with warm water. Lean it against your lower abdomen and relax. The downside to this is definitely where you have to lie still in the same position for this to work. But for the days when you’re not planning on getting out of bed … Perfect.

  1. Exercise

Exercise has also been shown to be one of the effective ways to reduce menstrual pain. That’s why we’ll write a couple of exercises below that have proven effective.

  1. Transacute electrical nerve stimulation

These machines will send small impulses to the nerves in your skin and thus successfully block the pain. This advice is not very conventional, that is, it is almost useless because you have to go to specialized hospitals. But if you have such strong cramps –  go see a doctor, definitely.

  1. Massage

The massage will act similarly to a warm bottle of water. Massage the lower abdomen in light circular motions. If you want to relax to the maximum, ask your partner to do it for you. Lie down, play music and try to relax as much as possible. 

Best 3 exercises to reduce period cramps 

What helps women get rid of menstrual pain is exercise. A few exercises in the right intensity will work wonders for your painful days.

We know that during cramps no woman has exercises in mind, but it helps. These aren’t heavy-weight exercises.

Exercise for reducing period cramps No.1

Stand straight with your arms together in front of you and your legs joined. Breathe deeply and when inhaling, gently raise your arms upwards and stretch. When exhaling, gently lower your arms over your body and head towards the floor. The point is to touch the floor with your fingers on the last second of exhalation. If you can’t reach the floor, either bend your knees or spread your legs slightly to make it easier for you.

Repeat this exercise up to 5 times.

Exercise for reducing period cramps No.2

To perform this exercise, approach the wall. Lean against the wall with the left side of your body. Slowly lower yourself forward, at the same time lowering the fingers of your left hand to the floor and gently raising your right foot in the air. Your leg should be flush with your hips. Hold the position for about 30 seconds.

Repeat everything again, but this time turn to the right.

Exercise for reducing period cramps No.3

Sit on the floor and stretch your legs in front of you. Bend your right knee as well and your foot touches the inside of your left leg thigh. You begin the exercise by taking a deep breath and raising your arms above your head. When you exhale, lower your arms towards your outstretched leg. Lower yourself until your forehead touches your foot. Hold for 30 seconds.

Swap sides after 2 reps.

Ladies, sometimes it’s for the best if someone exercises with you. Grab your gym buddy and schedule your pain-free day in the gym.

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