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Does exercise help with period cramps?

A workout can help to relax period pains—especially cardio, stretching, yoga, and strength training
Heidi Borst
By | Apr. 4, 2024 Medically reviewed by J. Elizabeth Allen, DO, FACEP
person doing yoga - does exercise help period cramps

Key takeaways

  • Regular exercise can significantly reduce pain, cramping, and other period symptoms.

  • The best type of exercise during your period is light cardio, such as walking, yoga, or low-intensity weight training.

  • For stubborn period symptoms, OTC pain relievers, hormonal birth control, and lifestyle changes like staying hydrated, eating an anti-inflammatory diet, and avoiding alcohol can help.

  • Alternative interventions such as massage, acupuncture, stress reduction, and stretching can also relieve period cramps.

In this article:

Menstrual cramps are commonly described as a dull, throbbing, or spasming sensation in the lower abdomen or pelvic area. Also known as period cramps, they are caused by contractions of the uterus during menstruation and triggered by the release of prostaglandins, hormone-like substances that cause pain and inflammation.

Low-intensity exercise, like walking, swimming, or yoga, can help alleviate painful periods by releasing endorphins, increasing blood flow, and reducing tension in the body. Keep reading to find out the best exercises for period cramps, plus other ways to keep them at bay.

Does working out help period cramps?

Exercise boosts “feel-good chemicals” in the brain called endorphins, which act as natural painkillers to help with period pain and boost mood, says Kecia Gaither, MD, a double board-certified  OB-GYN and maternal-fetal medicine physician and Director of Perinatal Services/Maternal Fetal Medicine at NYC Health + Hospitals/Lincoln in the Bronx. Endorphins also help with premenstrual syndrome (PMS) symptoms like headache, back pain, breast tenderness, fatigue and bloating, and depressed mood. This means regular exercise can go a long way toward improving symptoms if you want to relax period pains.

According to research, there are two types of dysmenorrhea, the Greek term for “painful monthly bleeding:”

  • Primary dysmenorrhea refers to menstrual cramps that occur without any underlying medical condition that is caused by the natural uterine contractions during menstruation. It typically begins one to two days before your period starts and lasts two to three days afterward.
  • Secondary dysmenorrhea refers to menstrual cramps caused by an underlying medical condition, including endometriosis, endometrial polyps, interstitial cystitis, uterine fibroids, cesarean scars, pelvic inflammatory disease, or adenomyosis (when tissue from the lining of the uterus grows into the uterine wall). It lasts for longer periods than primary dysmenorrhea, and the condition varies. Secondary dysmenorrhea usually requires medical treatment.

Dr. Gaither explains that primary dysmenorrhea occurs due to the increased secretion of chemicals called prostaglandins in the uterus during the sloughing of the endometrium (uterine lining).

“Prostaglandins are involved with vasoconstriction, contractions, and decreased oxygen supply, leading to uterine ischemia (restricted blood flow) and the production of anaerobic byproducts,” Dr. Gaither says. In other words, period contractions can narrow the blood vessels in the uterus, reducing blood flow and oxygen supply. This lack of oxygen can lead to pain and the production of waste products, which may also cause nausea and diarrhea. 

During menstruation, progesterone levels drop, causing the uterine lining to shed. As progesterone decreases, prostaglandins increase, resulting in pain and inflammation. Exercise may reduce the release of prostaglandins by raising levels of the hormone progesterone. 

What type of exercise helps with period cramps?

When you have your period, it’s generally recommended to engage in the following exercises to help with cramps:

  • Cardio, such as light walking, swimming, or cycling
  • Stretching, gentle yoga, and pilates
  • Pelvic floor exercises
  • Strength training

“There is no definite time that you shouldn’t work out on your period as long as you feel up for it,” says Kelly Culwell, MD, a board-certified OB-GYN and Head of Research and Development, Women’s Health at Sebela Pharmaceuticals Inc. in San Diego, CA. “Even if you are feeling tired and crampy, just getting outside and taking a walk around the block can do a lot for your mental well-being,” she says.

In fact, according to the Office on Women’s Health, having your period won’t affect your ability to exercise, except for prolonged endurance events like marathons during hot and humid weather. There is little risk to engaging in physical activity.

Cardio

Aerobic or cardiovascular exercise may improve period pain when performed consistently. One recent clinical trial found that women who engaged in regular aerobic exercise (30 minutes, three times weekly for eight weeks) experienced a reduction in period pain severity. However, this effect was not noticed after four weeks, suggesting a regular exercise routine is the best way to improve symptoms.

Stretching & yoga

A small study found that among young women with primary dysmenorrhea, those who practiced yoga for 30 minutes per day twice weekly for 12 weeks experienced significant improvements in menstrual pain. According to another recent study, stretching the abdominal muscles for 10 to 15 minutes is also likely to cause period pain relief.

Pelvic floor-strengthening exercises

One randomized clinical trial compared the effects of the pain medication mefenamic acid versus exercise on female students with moderate-to-severe dysmenorrhea. The exercise group performed 15 minutes of belly and pelvic stretching exercises three times weekly for eight weeks. In contrast, the mefenamic acid group was given 250 mg every eight hours from the beginning of menstruation until pain relief. Researchers concluded that both groups experienced comparable levels of pain reduction.

Strength training

While little research exists into the benefits of strength training for period pain relief, it’s known to increase blood flow, release endorphins, and reduce stress. All of these factors can contribute to reduced pain symptoms.

When it comes to managing period cramps and other symptoms, your exercise intensity may not be as important as how often you exercise. According to a recent systematic review, engaging in both low-intensity yoga and high-intensity cardiovascular exercise significantly reduces period pain intensity versus not exercising. Researchers found women with moderate-to-severe dysmenorrhea who performed 45 to 60 minutes of activity three times weekly, regardless of intensity, reduced pain levels by 25%, a significant amount.

RELATED: What helps with period cramps?

Safety precautions for exercise during your period

When working out during your period, there are a few precautions to keep in mind to ensure a safe experience. First and foremost, listening to your body and adjusting your workout intensity accordingly is essential. What’s more, menstrual symptoms vary from person to person, so while some women may feel energized by exercise, others may feel fatigue or discomfort during their period.

“Listen to your body and do what feels right for you,” says Dr. Culwell. For example, on your heaviest bleeding days,  intense weight lifting or cardio exercise may increase your menstrual flow. In that case, she says you may want to save those activities for later in your cycle.

The exercise your body is up for can vary throughout the menstrual cycle because of hormonal fluctuations that affect your energy levels. That’s why it is a good idea to vary your exercise intensity throughout the month. For example:

  • Menstruation: Some women experience increased energy during their period, while others feel more easily fatigued. Light to moderate-intensity exercises like walking, swimming, cycling, and yoga may be particularly beneficial during menstrual periods, while high-intensity workouts should generally be avoided.
  • Follicular phase: The week after your period ends, estrogen levels rise, typically leading to increased energy levels. This phase is a good time to engage in high-intensity exercise like running, heavy weightlifting, and other vigorous activities.
  • Ovulation: Estrogen levels peak right before ovulation, which occurs about two weeks before your next period. After ovulation, they quickly drop off, which may mean you feel more sluggish than usual. You can still exercise, but you may benefit from working out first thing in the morning before your energy levels start to drop.
  • Luteal phase: This phase occurs the week before your period and may be accompanied by PMS symptoms. Due to falling estrogen and progesterone levels, you may experience reduced energy levels, but exercising can help improve symptoms.

RELATED: How to make your period end faster

Alternatives for period cramp relief

Sometimes, exercise alone isn’t enough to manage period cramps. In that case, the following medications may provide relief:

RELATED: What to take for period cramps

Several home remedies and lifestyle modifications may also help alleviate period symptoms. For example:

  • Using a heating pad can help reduce abdominal pain.
  • Getting extra rest can help decrease period-related fatigue.
  • Massaging your lower back may relieve period cramps. Having a partner apply gentle, rocking pressure on the sacrum can help with symptoms. 
  • Stretching the abdominal and pelvic muscles can have similar effects to pain medication.
  • Avoiding cigarettes can reduce the risk of period pain.
  • Avoiding alcohol, which contributes to dehydration and worsens cramping, can make a big difference.
  • Drinking plenty of water can lessen period symptoms by preventing dehydration.
  • Acupressure and acupuncture may help reduce menstrual pain severity.
  • Practicing stress-reduction techniques like deep breathing and yoga can ease pain.
  • Supplementing with vitamin D or magnesium may help reduce inflammation and support overall wellness.
  • Eating a diet rich in anti-inflammatory foods like ginger, nuts, and leafy green vegetables and drinking green tea can help with period pain management.
  • Using essential oils such as sage, lavender, and marjoram may reduce symptoms.

The bottom line? While regular exercise can help reduce the severity of period cramps and enhance your overall quality of life, you may not always be up for a workout during your period. Lifestyle modifications and alternative treatments can help, but for stubborn symptoms, over-the-counter medications like NSAIDs and prescription birth control may be your best bet. For severe symptoms, seek medical advice from your primary care provider or OB-GYN.

RELATED: 5 home remedies for heavy periods

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