Effective Exercises for Managing Primary Dysmenorrhea

What is Dysmenorrhea?

The medical term dysmenorrhea comes from the Greek word for difficult monthly menses and describes a very painful menstruation. It is one of the most common gynecologic disorder and approximately 20 to 90% of women suffer from this common problem during their reproductive age. This can be classified into two subtypes:

Primary Dysmenorrhea and Secondary Dysmenorrhea. Primary Dysmenorrhea occurs when there is no identifiable pelvic disease and tends to occur within 1 year of menarche. Dysmenorrhea is characterized by lower abdominal pain cramps that are concentrated in the supra pubic area and may also radiate to the lower back and upper thighs. This menstrual pain usually develops within hours of the start of the menses and maximizes as the flow becomes heaviest during the first day or two of the menstrual cycle. Primary dysmenorrhea is not life-threatening problem and does not cause any disabilities, but it significantly affects the quality of life.

Can Stretching or Strengthening Exercises help with Managing Primary Dysmenorrhea?

Yes, there are some specific tested and proven stretching or strengthening exercises, which will be definitely helpful for help with managing primary dysmenorrhea. These exercises are very effective for alleviating the symptoms of primary dysmenorrhea. There are two groups of exercises for managing primary dysmenorrhea, they are stretching exercises and strengthening exercises as shown in the above video and mentioned below. These stretching or strengthening exercises for managing primary dysmenorrhea will relieve all your primary dysmenorrhea symptoms and improves the quality of life significantly.

How To Do Stretching Exercises for Managing Primary Dysmenorrhea?

First Stretching Exercise: For this exercise, stand straight on the ground and bend your torso forward from the hip joint, so that the back and shoulders were positioned in a straight line and the torso is placed parallel to the ground for 5 seconds; repeat this for 10 times.

Second Stretching Exercise: In order to perform this exercise, you should stand straight on the floor keeping both the hands parallel to the ground palms facing each other and then raise both the heels off the floor, try to stand on the toes of the foot, stay for a few seconds and then come back to the initial standing position. Do 20 reps of this exercise.

Third Stretching Exercise: For this exercise, one should spread their feet shoulder width apart, place torso and hands in forward stretching mode parallel to the ground, then completely bend the knees and be in a squatting position for 5 seconds, then come back to the initial standing position, repeat for 10 times.

Fourth Stretching Exercise: To perform this stretching exercise, you should spread your feet wider than shoulder width and then bend and touch your left ankle with left hand while putting the right hand in a stretched position above the head. Repeat the entire process of this exercise on the opposite side. Repeat 10 times on each side.

How To Do Strengthening Exercises for Managing Primary Dysmenorrhea?

The following four core strengthening exercises for managing primary dysmenorrhea can relieve all the symptoms of primary dysmenorrhea and significantly improve the quality of life alleviating cramping pain.

Pelvic Bridging: For this strengthening exercise, lie supine with knee flexed and then raise the pelvis upward till the comfort, then hold in this position for 5 sec and repeat this for 10 times.

Plank: To perform this exercise, lie prone and then put your weight on elbows and toes lift the body upward hold in this position for 5 sec. Do 5 Reps.

Cat and Camel: In order to do this strengthening exercise, lie prone kneel and then take a deep breath from nose while making hump in the back like a cat and now breathe out from mouth while curving the spine for 5 seconds, repeat for 10 times.

Curl up: For this exercise, initially lie supine and mildly flex the knees and clasp your both hands behind the head and move the upper body towards the knee. Stay in this position for 5 seconds and then come back to the initial position. repeat this entire process for 10 times.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 29, 2019

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