Menstrual pain is a common condition experienced by many women, especially during the first days of menstruation. This pain can be in the form of cramps in the lower abdomen, back, and even spreading to the thighs.
Although painkillers are often used as a quick solution, exercise can be an effective natural way to reduce menstrual pain. This is because exercise can help increase blood flow.
Physical activity also stimulates the release of endorphins that act as natural pain relievers and help reduce stress and muscle tension that can worsen menstrual pain.
However, not all sports are recommended during menstruation. Some sports that can be done during menstruation to reduce pain include:
1. Yoga
Yoga is the most recommended exercise to overcome menstrual pain. Stretching movements in yoga help relax the abdominal muscles and lower back.
Yoga also helps calm the mind and reduce stress, which can worsen menstrual symptoms. Well, some poses that you can do include child’s pose, cobra pose, cat-cow stretch, and reclining twist.
2. Walking
Walking for 20–30 minutes every day during your period can improve blood circulation and reduce muscle tension. This is a great option if you feel too tired for more intense exercise.
3. Light Cycling
Cycling, especially indoors (such as on a stationary bike), can help improve blood circulation to the pelvic area and reduce the intensity of menstrual cramps.
4. Swimming
Swimming in warm water can provide a relaxing effect while reducing pain in the back and stomach area. Light swimming strokes, such as breaststroke, are highly recommended during menstruation.
5. Pilates
Like yoga, Pilates combines body movements with deep breathing. This can help strengthen the core, increase flexibility, and relieve muscle tension that contributes to pain.
Regular exercise, especially during menstruation, has been shown to help reduce menstrual pain naturally and improve overall well-being. Choose a type of exercise that suits your body condition and do it consistently to get maximum benefits.