Period pain & exercise

Have you always been told that period pain is normal? Are you sick and tired of it? Well guess what ladies, it is NOT normal! Did you know there are simple ways to help through exercise. Hands up if I think this will help and want some tips around it?!

Period pain can come in many different shapes and forms from low back pain to cramping, even nausea and vomiting. 

There can commonly be underlying issues such as endometriosis, adenomyosis, Polycystic ovary syndrome (PCOS), hormone imbalances, Uterine fibroids, autoimmune diseases like Lupus and PMS itself can affect your periods, however, we will explore these further down the track.

Evidence shows that exercise can be quite beneficial to help with period pain, this includes stretching or yoga, pilates, gym or home workouts and even as simple as breathing. Something like stretching can be used for proactive or symptomatic relief. However, before we dive into this, a key factor behind the utilisation of activity is first, education around the body and its structures.

Education 

As osteopaths we look at the body holistically, so understanding the body’s structures (muscles, organs, fascia, ligament, nerves and joints) and the pelvis itself, but also looking at the hips, spine and abdomen/ diaphragm can be major contributing factors to period pains (how crazy, right!!). By looking at these areas we can help and aid in decreasing pain, improve movement and relaxation. 

When we get low back pain as a symptom of period pains it is contributed to where the low back muscles attach to the pelvis. Our muscles have the great ability to compensate and take up the slack for other structures in the body when things aren’t working as efficiently. This can happen & cramping which is also known as dysmenorrhea. So all the other muscles that attach there for example, the glutes and hip flexor muscles start to compensate and become tight and/or sore & annoying! 

A lot also has to do with the pelvic floor as well which is a hammock like structure made up of tissue and muscle. This starts from the tailbone (coccyx) to the pubic bone and to the side (hips) which also become tight and sore. This is further exacerbated as the body also increases the production of hormones (prostaglandin) which increases blood to the uterus and causes the muscle to contract thus causing pain and inflammation which can cause bloating. 

Exercise

Let’s not let low back or cramps ruin your day! Using exercise that's specific and tailor to your needs, is an important aspect that can assist you in reducing pain, inflammation and stress hormones.

Although some exercises can be triggering with females who suffer from PCOS or endometriosis and more, it’s essential to identify the type of activity, the frequency and intensity, to be able to modify and customise a plan which would best benefit you.This maybe yoga or pilates instead of running, body weight gym workouts instead of weight (or seated light weights as well has benefits) or 2 session instead of 4. Along with identifying which days are the most painful and having a rest day or even just doing stretches. 

Evidence shows that gentle movements along with stretching tight and sore muscles through symptomatic relief and prevention can be quite beneficial in reducing pain.

Looking at movements like lumbar rocking also known as window wipers, cat cows and pelvic tilts along with stretches such as a gluteal stretch, piriformis stretch and psoas stretch or also known as a hip flexor stretch. These are movements and exercise are trying to just reduce tight muscles, increase mobility and motion 

Let's let our pelvic floor muscles relax, chill out and decompress! Consistent gentle movements are our friends, ladies. 

Breathing 

Another benefit when doing exercise is the use of breath itself and assisting in reducing pain. It's an amazing tool to utilis especially as it can also help improve the nervous system to relax (who would have thought!). 

Everyone's pain is different and it’s complex. It's a message from the nervous system received from the brain to say this is too much (like a highway) or less (walking pass). So using breath and breathing exercise we can dampen this singal to create a gateway to reset our nervous system to allow the pain message to travel on a walking path

Through this relaxation technique of breath exercise (thoracic breathing over a towel or foam roller) can also increase mobility as the muscles can reduce their tightness which is super beneficial especially to the pelvic floor muscles. These muscles connect at the same area the breath muscle (diaphragm) connects to. Studies have shown that by reducing stress, the body reduces cortisol (stress hormone) which enables the body to further relax and provides the body the opportunity to regenerative and heal. 

How crazy and frustrating BUT amazing our bodies are! 

Connecting with your breathing has never been so vital. But don’t fret as we are here to help. If you would like further help give us a halla :) 

Reference: 

Armour, M., Ee, C.C., Naidoo, D., Ayati, Z., Chalmers, K.J., Steel, K.A., de Manincor, M.J. and Delshad, E., 2019. Exercise for dysmenorrhoea. Cochrane Database of Systematic Reviews, (9).

Onur, O., Gumus, I., Derbent, A., Kaygusuz, I., Simavli, S., Urun, E., Yildirim, M., Gok, K. and Cakirbay, H., 2012. Impact of home-based exercise on quality of life of women with primary dysmenorrhoea. South african journal of obstetrics and gynaecology, 18(1), pp.15-18.

Pelvic floor muscles | Continence Foundation of Australia. (2022). Retrieved 23 August 2022, from https://www.continence.org.au/about-continence/continence-health/pelvic-floor?gclid=EAIaIQobChMIlebV8Zzc-QIVMplmAh06NQMIEAMYASAAEgKr_vD_BwE

Purnamasari, K.D., Rohita, T., Zen, D.N. and Ningrum, W.M., 2020. The Effect of Deep Breathing Exercise on Menstrual Pain Perception in Adolescents with Primary Dysmenorrhea. Pertanika Journal, 2(28), pp.649-657.

Siahpour T, Nikbakht M, Rahimi E, Rabiee MA. The effect of 8 weeks aerobic exercise and yoga on primary dysmenorrhea. Armaghane Danesh 2013;18(6):475-83.