back to all entries

Could Yoga and Stretches Help Relieve Extreme Cramps?

April 25,2023

You wake up on a crisp, sunny Saturday morning ready to take on the day, except for one thing. Your period cramps have hit you…hard! Whether you’re dealing with regular ol’ PMS or something a bit more serious like uterine fibroids or endometriosis, period pain can ruin a perfect day in minutes. Those plans with your friends, or the trip to go home and see family, have been interrupted by some of the worst pains known to man. But, what if you could temporarily relieve these stabbing cramps with a few, quick yoga poses for period pain?

Benefits of Yoga for Women’s Health

Not only can you use yoga for pelvic pain or period cramps, but it can also benefit your entire body. Yoga can have positive impacts on a person’s health in many ways, including:

  • Regulating blood pressure levels
  • Manages stress
  • Eases arthritis symptoms
  • Strengthens muscle and bone health
  • Improves balance, posture, and coordination
  • Increases quality of sleep
  • Benefits heart health

Living with the chronic pain of uterine fibroids can cause immense stress and trouble sleeping. Don’t just learn yoga poses for period pain, use your knowledge to strengthen all parts of your body.

Best Times to Do Yoga or Stretches for Period Pain

In general, yoga is best performed in the morning before you start your day. However, that’s not the only time you can do some poses. Yoga for period pain can also be done before you go to bed to improve your sleep quality and reduce the risk of waking up in the middle of the night due to your cramps. Also, yoga for lower back and pelvic pain can benefit those who have to sit or stand all day. Not only are these poses great for chronic back or leg pain, but they may also help you find relief from abdominal cramps.

If you know your cramps are about to hit or you want to be proactive, start with a few stretches or yoga poses meant for period pain and see if it helps. Period pain is a part of life, but it shouldn’t hold you back from enjoying the activities you love. If you’ve been experiencing severe cramps or pelvic pain, give us a call at 855.455.5262 or contact us online to learn more about women’s health conditions like uterine fibroids.

Yoga Poses for Period Pain

Whether you are new to yoga or a pro, you can also learn a few new yoga poses for period pain to help you when your cramps are off the charts. The benefits of yoga for women’s health should outweigh your apprehension about trying some new ones. These can be extremely helpful when your Ibuprofen hasn’t kicked in yet for your fibroid or endometriosis pain. Here are a few beginner yoga poses for pelvic pain that you can try for temporary relief.

Supported Bridge Pose

Woman does bridge pose on roof

Have a friend help you or use a pillow. Begin by laying on the ground facing upwards towards the ceiling. Bring your knees up so the soles of your feet are placed on the ground. Place the block or pillow underneath your lower back right above your butt. Lift upwards with your pelvic muscles to the ceiling and hold. Make sure your back is straight and you are using your core muscles to support your weight. Relax on the pillow or your friends’ hands.

Goddess Pose

Woman does goddess pose on floor inside

Lay down on a mat or comfy rug and close your eyes. Keeping your thighs close to the ground, move your heels so they are touching each other and your knees are out to the sides. Place your arms straight out on the ground on either side perpendicular to your body. Breathe in and out slowly while clearing your mind. This yoga pose for period pain can help reduce blood pressure and stress levels while opening up the pelvic area.

Cobra Pose

Woman outside doing cobra pose with group

Begin by placing your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them close to your sides. Look straight down at your mat with your neck in a neutral position. Then, inhale as you lift your chest off the floor. Roll your shoulders back and keep breathing. Make sure your elbows don’t bow out to either side and keep them close by you the entire time you are doing this yoga pose for period pain.

Bow Pose

Woman doing bow yoga pose inside on mat

Lie down on your stomach with your feet slightly apart and your arms by your side. Bend your knees and stretch out your hands to hold your outer ankles. Lift your heels up towards the ceiling, while also raising your thighs off the ground. Always make sure your chest is lifted upwards toward the ceiling. Bring your shoulder blades into your upper back. Hold the pose for as long as it is comfortable.

Stretches to Relieve Period Pain

For some, yoga can seem a bit daunting. Depending on your physical fitness, flexibility, age, and ableness, yoga may not be for you. That’s okay! If you are not interested in learning yoga poses for period pain, you don’t have to worry. There are plenty of stretches to relieve period pain that are easy and don’t require you to be very flexible.

Knees to Chest

Woman does knees to chest stretch on mat

Lay down a yoga mat or on a comfy rug and relax your abdominal muscles. Make sure your back is straight and you are comfortable in your positioning. Bring both knees up towards your chest and hold for 30 seconds to one full minute. Make sure you are breathing in and out slowly as you count. Stretch your legs out and relax and then repeat.

Child’s Pose

Woman doing childs pose stretch outside

On a comfortable surface kneel down, put your head towards your head and lead to the ground. When your hands are spread out on the ground above your head, relax your back muscles and breathe deeply. You can rest your head on the floor to keep balance.

Froggy Stretch

Woman doing frog stretch

Start with your weight on your hands and feet in a crouched position. Relax your butt down between your heels. It should be above the ground about a foot and should be comfortable. This can be a little difficult for people with knee pain, so go slow and only hold as long as it is comfortable.

Pencil Stretch

Woman does pencil stretch on ground

This one is definitely the easiest. Lay down on a comfortable mat either face up or face down, whichever is more comfortable. For women with fibroids, laying on your back may be best. Reach your hands as high above your head as possible and point your toes to do the same with your legs. Stretch and hold for 10 to 20 minutes.

Butterfly Stretch

Woman does butterfly stretch in front of computer

If you ever did dance, this stretch to relieve period pain will be a familiar one. Sit on the ground with your soles of your feet touching each other. This should look similar to “criss, cross, apple sauce” but with a twist. Now, take your hands and interlace your fingers high above your head. With a straight back, lean forward towards the ground and stretch downwards until it is just slightly uncomfortable.

Not only do stretches for period pain help you get through a rough day during your cycle, but they can also reduce your risk for injury, improve flexibility, relieve back pain, and decrease muscle soreness.

Treating Extreme Cramps Caused by Fibroids

Yoga is a great technique to try if you want to temporarily relieve severe cramps caused by fibroids; however, it’s not a cure. Not only can you use yoga poses for lower back and pelvic pain, but it can help relieve everyday stress related to living with fibroids. When chronic abdominal pain is preventing you from enjoying a full, healthy life, it’s time to find an effective treatment solution. That’s where we step in!

If you’re interested in learning about what options are out there and which ones could fit your individual needs, give us a call at 855.455.5262 or contact us online. The Fibroid Fighters Foundation is committed to bringing awareness to uterine fibroids and providing helpful resources regarding treatment solutions.

Other Posts

Kym Lee at the Fibroid Awareness Sisters' Brunch

Empowering Fibroid Awareness Sisters' Brunch Tackles Uterine Fibroids in Washington D.C.

The Fibroid Fighters Foundation hosted a successful “Sisters’ Fibroid Awareness Brunch” on June 29th, 2024, in Washington D.C., bringing together women to raise awareness about uterine fibroids. Held at Georgia

Fibroid Awareness Month 2024

Fibroid Awareness Month: Building a National Network of Support 

July is Fibroid Awareness Month, a time to bring attention to a condition that affects 26 million women across the United States. Uterine fibroids are benign tumors that grow in

Dr. Yan, Cynthia Bailey, Malorie Bailey and Eugenia Buie at the Mother's Day Fibroid Awareness Brunch

Mother's Day Brunch Celebrates Women's Health

Fibroid Fighters hosted a successful Mother’s Day Brunch in Atlanta, GA, this May to kick-start Fibroid Awareness Month. The event aimed to empower women with knowledge, resources, and a supportive