The Best Positions to Relieve Painful Periods

Painful periods, known by the medical term dysmenorrhea, affect many women around the world. These pains, often felt in the lower abdomen, can vary in intensity and sometimes even disrupt daily activities.They are usually caused by excessive uterine contractions and increased production of prostaglandins. Fortunately, there are natural methods to alleviate this pain. Among them, adopting certain positions can play a key role in reducing muscle tension and congestion in the pelvic region.

Yoga to soothe menstrual pain

Yoga has been shown to be beneficial for improving blood circulation, balancing hormones, and relaxing the muscles of the pelvis and uterus. Here are some specific yoga poses that might help ease your period pain.

Corpse Pose (Savasana)

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This posture is a deep relaxation technique. Lie on your back with your legs slightly apart and your arms relaxed at your sides, palms facing up. Make sure your spine is straight and relaxed. Close your eyes and focus on your breathing, letting your body relax completely. This posture is perfect for calming the mind and relaxing the body.

Butterfly pose (Baddha Konāsana)

baddha konāsana butterfly pose

This posture is particularly effective for stretching and relaxing the internal muscles of the pelvis. To perform this position, sit on the floor with your knees bent and the soles of your feet together. Grasp your ankles or toes and let your elbows rest on your knees. Hold this posture for a minute, while breathing deeply.

Camel pose (Ustrasana)

camel pose ustrasana

By stimulating the abdominal muscles, this position can help relieve pelvic congestion and cramps associated with periods. First, get on your knees with your legs slightly apart. Straighten and place your hands on your heels, then gently arch your back backwards while maintaining regular breathing. Hold this position for a few moments.

Relaxing positions to reduce pain

Legs against the wall

This simple position helps decongest the internal organs and thus facilitates blood circulation in the pelvis. Stand near a wall and lie on your side with your back against it. Bring your legs toward your chest, then rotate them so they are perpendicular to the wall. Keep your arms at your sides or on your stomach, and breathe deeply while maintaining this position for several minutes.

The fetal position

Wrapping your legs against your chest can help relax your back and relieve period pain. To achieve this position, lie on your back with your knees bent toward your chest and wrap your arms around them. Relax and breathe deeply for a calming effect.

Hot baths to soothe menstrual cramps

hot baths relieve periods

Taking a warm bath can be very beneficial in easing menstrual pain. The warmth of the water helps relax muscles and promote better blood circulation, which helps reduce unpleasant symptoms. Don't hesitate to add essential oils to your bath, such as lavender or rosemary, for their relaxing and anti-inflammatory properties.

Take deep breathing

Learning to breathe well is also essential to reduce period-related discomfort. In fact, by regularly practicing deep breathing exercises, you will help your body better manage stress and reduce the production of adrenaline, a hormone harmful to menstrual pain. Here is a simple abdominal breathing technique:

  1. Lie comfortably on your back.
  2. Place one hand on your chest and the other on your stomach.
  3. Inhale slowly through your nose for four seconds, feeling your stomach expand.
  4. Hold your breath for two seconds.
  5. Exhale slowly through your mouth for six seconds, completely emptying your lungs.

Repeat this exercise several times in a row to optimize its benefits.

In conclusion, adopting certain positions, practicing yoga postures or even performing deep breathing exercises can help relieve menstrual pain. Don't hesitate to try these techniques to improve your comfort during this difficult time. Also consider consulting a healthcare professional if your menstrual pain is particularly severe or persistent, as it could be linked to another underlying cause that should be taken care of.

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The articles on the site contain general information which may contain errors. These articles should in no way be considered as medical advice, diagnosis or treatment. If you have any questions or doubts, always make an appointment with your doctor or gynecologist.

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