Menstrual Cramps and period pains are very common and annoying. The primary cause for this is the prostaglandins(a lipid compound with hormone like effects)which is released in the body during menstruation to help uterus contract. Prostaglandin is necessary for uterus to contract and shed its lining but when these prostaglandins level are in excess, they cause pain. The Prostaglandins level increases in the body right before menstruation begins.
Menstrual cramps and period pain usually starts 2 days before the start of menstruation and peaks within 1st 24hours of the period. The pain may be throbbing or aching and can be dull or sharp. But you no more need to worry about it and can do the following exercises to get relief from the menstrual cramps and period pain.
- Lie down on your tummy with a towel rolled under your tummy. Stay in this position for 2-3 min.
- Knee rolling side to side-Lie down on your back with hips and knees bend to 90 degrees, now roll your knees from side to side. 10 times on each side. Hold the position for 10 seconds.
- Reclined bound angle pose-Lie down on your back with a pillow under your lower back. Bend your knees and let them roll outward so that soles of the feet are touching each other. This position opens up the hips. Hold this position for 10-15 seconds, repeat 3 times.
- Cat and camel exercises-Go on to your hands and knees, keeping your shoulders over your hands and your knees spaced hip width apart. Tighten your abdominal muscles and arch your spine upward toward the ceiling, hold for 10 seconds, relax and then hollow your back, hold for 10 sec and repeat 5 times.
- Wide angle forward bend-Sit on the floor with legs stretched far apart and bend forward with your arms outstretched as far as possible. You can place a pillow in front of you to rest on. Hold the position for 15-30 seconds. Repeat 5 times. You can also sit on a cushion if uncomfortable.
- Legs up the wall- Lie down on your back and lift your legs all the way up and support them against the wall.
- Walk your pain away-Simple walking for 15-20 minutes.
Besides exercise, hot compresses, hot bath and little massage around abdomen also helps.
Dietary supplements like Magnesium, Zinc and Vitamin B1 are said to be effective but it’s always better to check with your healthcare provider.
Some herbs like fennel, cinnamon, ginger and chamomile tea are also found to be effective. Maintaining good hydration levels is also important. Cut out on unnecessary salt to avoid fluid retention and bloating.
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