Hey there, Sister! So, I'm not sure about you, but whenever I'm bleeding down there, I often feel like curling up into a ball and hibernating until it's over. But guess what? We are superheroes, and menstrual pain is just a friendly reminder of our powers. Don't believe me? Well, let's dive into it.
First things first, what is menstrual pain? Simply put, it's the result of our uterus doing its thing, shedding its lining, and making room for a fresh start. But just because it's natural doesn't mean it has to be unbearable, right? Right! So, can it be avoided? Well, not entirely, but there are things we can do to make it less of a pain in the uterus.
Exercise ideas
Exercise may feel like the last thing you want to do but exercise can help relieve period pain by increasing blood flow throughout the body, releasing endorphins (the feel-good hormones), reducing prostaglandins (hormone-like substances that cause uterine contractions during menstruation), promoting muscle relaxation and reducing stress.
Light exercises like yoga or stretching can help ease menstrual cramps. Focus on your lower back, hips, and inner thighs. But if you're feeling like a superhero and want to take it up a notch, try some cardio or weightlifting. Sweating it out can do wonders for your body and mind. If you'd like to try some exercises at home, here are a few to ease you into it:
Cat-Cow Stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your tailbone and head toward the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone toward your knees (cat pose). Repeat for 10-15 breaths.
Forward Fold: Stand with your feet hip-width apart and fold forward, hinging at your hips. Let your head and neck hang down and place your hands on the floor or on your shins. Hold for 10-15 breaths.
Child's Pose: Start on your hands and knees, and then bring your hips back toward your heels, extending your arms forward. Let your forehead rest on the floor and take deep breaths for 10-15 breaths.
Seated Twist: Sit on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your right foot flat on the floor. Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind your right hip. Hold for 5-10 breaths, and then switch sides.
Legs Up the Wall: Lie on your back with your hips close to a wall. Extend your legs up the wall, so that your heels are resting on the wall and your body is at a 90-degree angle. Rest your arms by your sides, and take deep breaths for 5-10 minutes.
Remember to listen to your body and stop if any of these exercises feel uncomfortable or painful. It's always a good idea to check with your healthcare provider before starting any new exercise routine, especially if you have any underlying health conditions.
Self Care Ideas
Elevated hips relax: (Video above) - lay on your back on the floor with a yoga block / foam roller / hardcover book underneath your sacrum and breathe for 2 minutes. Watch the video below.
Heat therapy: Applying a heating pad or taking a warm bath can help relax the muscles and reduce cramping. Heat promotes blood flow and eases discomfort.
Relaxation techniques: Practices such as deep breathing, meditation, or mindfulness can help relax the body and reduce stress, which may contribute to menstrual pain.
Herbal remedies: Some herbs, such as ginger, chamomile, and cinnamon, are believed to have anti-inflammatory and pain-relieving properties. it is recommended to consult with a healthcare professional or a certified herbalist before trying any herbal remedies.
Proper nutrition: A well-balanced diet can support overall health and manage period pain. Include foods rich in calcium, magnesium, and omega-3 fatty acids, such as leafy greens, nuts, seeds, and fatty fish.
Hydration: Staying hydrated can help reduce bloating and support overall well-being during menstruation. Drink plenty of water and limit the consumption of caffeine and sugary beverages.
Rest and relaxation: Getting enough sleep and allowing yourself to rest when needed can help manage pain and fatigue associated with menstruation.
Stress management: High levels of stress can exacerbate period pain. Incorporate stress-management techniques into your routine, such as Pilates, yoga, journaling, or engaging in hobbies that bring you joy.
Over-the-counter pain relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen sodium can help reduce inflammation and relieve pain. Always follow the recommended dosage and guidelines.
Talk to your healthcare provider: If your period pain is severe and significantly impacts your quality of life, it's important to seek medical advice. Your healthcare provider can evaluate your symptoms and discuss potential treatment options.
Where to go if you'd like more help:
Now, let's talk about how osteopathy can help. Osteopathy is a form of therapy that uses gentle manipulation to improve the body's functions. And you guessed it, it can help with menstrual pain! By releasing tension in the pelvis and lower back, osteopathy can reduce cramping and discomfort. So, if you're looking for a natural and holistic way to manage your menstrual pain, give osteopathy a try.
And finally, let's not forget about Pilates. This low-impact exercise is great for strengthening your core, improving posture, and reducing stress. And as we know, stress can make menstrual pain worse. So, by incorporating Pilates into your routine, you can not only reduce your pain but also improve your overall well-being.
In conclusion, Sister, menstrual pain may be a pain in the uterus, but it's also a reminder that we are superheroes. By incorporating home exercises and if necessary, therapies like osteopathy and Pilates, we can manage our pain and feel like the badass women we are. So, the next time you're feeling the cramps, remember that you got this, and you're basically Wonder Woman.
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