Prepared By Rashmi Devulapalli
Embrace Natural Healing Through Movement & Body Awareness
Let’s be honest — period cramps can feel like a monthly battle. Whether it’s the dull ache in your lower belly, sharp twinges in your back, or the all-over fatigue, it can leave you reaching for the nearest painkiller just to get through the day.
But what if you didn’t have to rely on medication every time?
What if your body already had the tools to heal, soothe, and support itself — naturally?
Let’s explore why period cramps happen, how movement can help, and which physiotherapy-backed exercises can actually ease the pain — plus, which workouts to avoid during this sensitive time.
Why Do We Experience Period Cramps?
Cramps, or primary dysmenorrhea, occur when the uterus contracts to shed its lining during menstruation. These contractions are triggered by hormone-like substances called prostaglandins.
The more prostaglandins your body releases, the stronger and more painful the cramps. These substances can also impact nearby muscles and nerves, leading to nausea, fatigue, or headaches.
While painkillers block prostaglandins (and provide fast relief), they don’t fix the underlying imbalance. Over time, frequent use of medication can come with side effects like stomach irritation, hormone disruption, or dependency.
Here’s the Good News:
Your body wants to heal. And through gentle, consistent movement, you can reduce pain naturally, improve your cycle, and even enjoy a more comfortable period.
Move to Soothe: The Physiology Behind Exercise & Period Pain
When you exercise, even lightly, you trigger powerful natural processes that combat cramps:
- Improved blood flow to the uterus and pelvic area helps reduce painful muscle spasms.
- Release of endorphins — your body’s natural painkillers — can block pain signals.
- Lowered cortisol and stress levels help calm the nervous system, which is often overstimulated during menstruation.
- Hormonal balance: Regular activity may help reduce prostaglandin production over time.
And don’t worry — we’re not talking about heavy gym sessions. Even small, intentional movements make a big difference.
Period-Friendly Exercises Backed by Science
According to a systematic review published in MDPI, the following physiotherapy-based approaches have shown significant effectiveness in reducing period pain:
1. Stretching
Stretching major muscle groups (like your hips, hamstrings, calves, lower back, and pelvic area) relieves built-up tension and improves circulation to the uterus.
Stretch 1– Hamstring stretch- This stretch is useful for the pulling feeling in the legs and low back pain during periods. To get that optimal stretch hold for 30 seconds and relax.
Stretch 2 – Full back stretch – This stretch is useful for people who are experiencing heaviness in the upper and lower back. To get the Optimal stretch hold for 30 seconds
Stretch Number 3Child Pose – This works for people who experience pain in the lower back and pull their legs in. This helps to relax your legs and give a good stretch to lower back.
2. Isometric Exercises
These involve holding a muscle contraction without movement, which activates deep core and pelvic muscles that support the uterus. Here are some easy core isometric exercises.
- For Core muscles- hold this position for 10 seconds
2) Isometrics for muscles used for SIDE BENDING (Try to touch your foot and hold this position for 10 seconds
3. Aerobic Movement or Dance
Light cardio — like walking, dancing, or cycling — boosts blood flow and endorphin release, which help reduce pain and mood swings.
Bonus: It lifts your mood and helps with bloating!
4. Abdominal or Pelvic Massage
Gentle massage (with or without essential oils) calms overactive muscles and reduces spasms.
Use light, circular strokes over the lower belly area for 5–10 minutes.
5. Progressive Muscle Relaxation
Tensing and relaxing muscles in sequence, along with deep breathing, reduces overall tension and pain sensitivity.
Great for stress-related cramps or on low-energy days.
6. Yoga
Yoga blends breath with movement, easing physical tension and calming the nervous system.
- Janu sirasana, helps with low back activation and core stretching
2) Step wise Surya Namaskaram- Improves mobility and helps you to feel active and fresh- do 3 sets of Surya Namaskarams
Exercises to Avoid During Your Period
While movement is powerful for managing cramps, not all exercises are ideal during menstruation. Your body is naturally inflamed, fatigued, and going through hormonal shifts — so it’s important to listen to what it needs.
Here are a few types of exercises you may want to skip or modify during your period:
1. High-Intensity Interval Training (HIIT)
- These workouts place a high level of stress on the heart, muscles, and nervous system.
- They may increase inflammation or worsen cramps during the early days of your period.
2. Inverted Yoga Poses
- Poses like headstands or shoulder stands may disrupt the natural downward flow of menstruation and cause discomfort.
3. Heavy Lifting or Max Effort Training
- Lifting heavy weights increases intra-abdominal pressure, which can intensify cramping.
4. Intense Core Workouts
- Crunches and ab blasters can strain an already-sensitive lower abdomen.
Respect Your Rhythm
Exercising during your period should feel supportive, not stressful. The goal isn’t to burn calories — it’s to move in ways that help your body flow, heal, and feel good.
Pain, fatigue, dizziness, or discomfort are all signs to slow down or modify.
Every cycle is different — trust your body to guide you.
Say No to Synthetic Chemicals — Say Yes to Natural Healing
Period cramps are common, but that doesn’t mean they should be your “normal.”
With the right movement, mindfulness, and body awareness, you can manage and even eliminate monthly pain without depending on painkillers.
To get a personalised and tailored exercise program for you we provide healthcare and tele-healthcare services.
Contact us:
Narrowgate Physiotherapy, Belmore
Phone Number: 0478 260 200
Email: admin@narrowgatephysio.com.au
Reference:
López-Liria, R., Torres-Álamo, L., Vega-Ramírez, F. A., García-Luengo, A. V., Aguilar-Parra, J. M., Trigueros-Ramos, R., & Rocamora-Pérez, P. (2021). Efficacy of Physiotherapy Treatment in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 18(15), 7832. https://doi.org/10.3390/ijerph18157832