Relieve your chronic pelvic pain and debilitating symptoms with these exercises for endometriosis!
Endometriosis affects millions of women worldwide, causing chronic pain, fatigue, and disruptions to daily life. Many women dealing with this condition are turning to exercise as a way to help manage their symptoms—and research is showing promising results.
But which exercises are truly beneficial for endometriosis? What role does physical activity play in managing this condition? This guide will explore how exercise can help reduce symptoms, the most effective types of movement, and how to create an exercise routine tailored to your needs.
What is Endometriosis, and How Does It Impact Health?
Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus, leading to pain, inflammation, and scar tissue formation. It can affect the ovaries, fallopian tubes, and pelvic lining, and in severe cases, spread to other areas of the body.
This condition often disrupts daily life, with symptoms like severe pelvic pain, heavy periods, and infertility. It can also lead to emotional challenges, including anxiety and depression.
How Exercise Can Help Manage Endometriosis
Numerous studies point to the benefits of physical activity for women with endometriosis. Exercise can help to reduce estrogen levels in the body, which is crucial because high estrogen levels are associated with worsening symptoms.
Beyond hormonal regulation, exercise releases endorphins—those “feel-good” chemicals that naturally alleviate pain and improve mood. By strengthening muscles and improving posture, it also addresses some of the musculoskeletal imbalances caused by chronic pain.
The Office on Women’s Health (OWH) recommends that women with endometriosis aim for at least four hours of exercise per week to experience significant symptom relief.
Benefits of Regular Exercise for Women with Endometriosis
Engaging in consistent physical activity offers numerous advantages for managing endometriosis, including:
- Hormonal Balance: Exercise decreases circulating estrogen, reducing ovarian stimulation and pain levels.
- Pain Reduction: Movement releases endorphins, easing the discomfort caused by endometriosis.
- Improved Posture and Core Strength: Addressing imbalances that often develop from chronic pelvic pain helps prevent future complications.
- Stress Relief: Physical activity improves mood and reduces stress, indirectly supporting hormonal health.
- Better Overall Well-Being: A balanced workout routine can improve sleep, boost energy levels, and enhance quality of life.
The Best Types of Exercises for Endometriosis
Not all types of exercise are equally beneficial for women with endometriosis. Here’s a closer look at what’s effective—and why high-impact exercises might not always be the best choice.
1. Low-Impact Workouts
Low-impact exercises are gentle on the joints and help manage pain without overexertion. Popular options include walking, cycling, or swimming. These activities improve cardiovascular health without putting undue stress on the body, making them ideal for women with endometriosis.
2. Stretching Exercises
Endometriosis pain often leads to poor posture and muscle imbalances. Gentle stretches can improve flexibility and reduce tension in the muscles surrounding the pelvis.
Examples:
- Standing Hip Flexor Stretch: Loosens tight hip flexors caused by prolonged sitting or pain-related movement avoidance.
- Seated Piriformis Stretch: Aids in relieving back and hip discomfort associated with pelvic pain.
3. Core Muscle and Breathing Exercises
Strengthening the core and pelvic floor can stabilize the body, reduce pain, and improve muscle imbalances common in women with endometriosis.
Examples:
- Transverse Abdominis Activation: Helps activate deep abdominal muscles and alleviate overcompensation by other muscle groups.
- Diaphragmatic Breathing: Combines pelvic floor engagement with relaxation, reducing tension.
4. Yoga
Yoga has been found to relieve muscle tension, improve flexibility, and regulate mood and emotions. A 2023 review highlights its potential to alleviate pain and enhance the quality of life for women with endometriosis.
Beneficial Poses:
- Child’s Pose: Gently stretches the lower back and hips while promoting relaxation.
- Bridge Pose: Strengthens the glutes, lower back, and core while relieving pressure on the pelvis.
- Clamshell Pose: Targets hip and gluteal muscles, aiding pelvic support.
Why High-Impact Exercise Isn’t Ideal
While high-impact workouts such as running or intense cardio can be beneficial for some people, they are often not suitable for those with endometriosis. Activities that place excessive strain on the body may exacerbate pelvic pain and lead to further imbalance in the core and pelvic area.
Instead, a focus on controlled, low-impact movement is more likely to yield long-term relief and benefits.
Tips for Creating a Personalized Exercise Plan
Exercise is not one-size-fits-all, especially for a condition like endometriosis. Here are some tips to help you design a routine that works for you:
- Listen to Your Body: Pay attention to how you feel during and after exercise. If something doesn’t feel right, stop and consult a healthcare professional.
- Start Small: Aim for 20-30 minutes of physical activity and gradually increase the intensity or duration as your body adjusts.
- Mix It Up: Incorporate a variety of activities, such as yoga, stretching, and light cardio, to keep things interesting and target different muscle groups.
- Schedule Rest Days: Rest and recovery are just as important as active days, especially when managing a chronic condition.
- Seek Expert Guidance: Connect with a physical therapist or personal trainer experienced in working with women’s health issues for advice tailored to your needs.
Expert Insights on Physical Activity
Leading professionals in women’s health universally agree on the importance of movement for managing endometriosis. The United Kingdom charity Endometriosis UK emphasizes that exercise not only strengthens the core and pelvic floor but also helps improve posture and alleviate pain symptoms.
Meanwhile, a 2022 study confirms that regular physical activity can help reduce estrogen production and lighten menstrual cycles, both of which are key to managing endometriosis pain effectively.
Women share their experience with endometriosis in Below the Belt. It exposes widespread problems in our healthcare systems that disproportionately affect women. From societal taboos and gender bias to misinformed doctors and financial barriers to care, the film reveals how millions are silenced and how, by fighting back, we can improve healthcare for everyone.
“We deserve to be believed. We deserve to be understood. We deserve to be empowered to understand ourselves, our bodies and any medical treatments presented to us. We deserve better across the entire healthcare system.
Below the Belt aims to revolutionize the status quo so that we get what we deserve – the right to live healthy, informed, fulfilling lives.”
Executive Producer Rosario Dawson
The Role of Pelvic Floor Exercises
Pelvic floor exercises, particularly when performed under the guidance of a physical therapist specializing in pelvic floor health, can be highly effective in managing endometriosis-related pain. A trained physical therapist can help identify areas of pelvic floor dysfunction, such as excessive tension or weakness, which are common in individuals with endometriosis. By tailoring targeted exercises, they can help release tension, improve muscle coordination, and promote relaxation in the pelvic region. These exercises not only alleviate existing pain but can also improve overall pelvic health, reduce inflammation, and enhance long-term comfort. Working with a specialist ensures correct technique and helps with down-training the muscles that aggravate your symptoms. They provide a safe and supportive treatment option for those managing endometriosis.
Your Path to Relief
Coping with endometriosis is a multifaceted challenge, but taking small, intentional steps toward better health can make a tremendous difference. A personalized exercise routine, complemented by expert advice and a healthy lifestyle, can help you reclaim control over your body and well-being.
You don’t have to walk this path alone. If you’re unsure where to start or want professional guidance in building an exercise plan tailored to your needs, reach out to us today. We specialize in helping women with endometriosis find effective and empowering strategies to manage their symptoms.
Take charge of your health—because you deserve to feel strong and supported, every step of the way. Questions about how pelvic floor physical therapy can help? Reach out today!