Menstrual cramps are a serious issue for many women. In some cases, the pain associated with the menstrual cycle can be debilitating. There are many factors that contribute to cramps and understanding these factors can provide you with the relief you need.
More women are turning to physiotherapy to help ease menstrual cramps. Physiotherapy provides a number of solutions that minimize and eliminate many of the pain-related symptoms that women experience each month.
Understanding Menstrual Cramps
Menstrual cramps occur as a result of the monthly cycle the female reproductive system goes through. When the eggs that are released by the ovaries each month aren’t fertilized, the body sheds the lining of the endometrium, which is the inner membrane of the uterus.
The body releases prostaglandins during this process, which stimulate the contraction of the smooth muscles of the uterus. The contractions of the muscles are what create the menstrual flow and help remove the tissues of the endometrium.
Muscle cramping typically occurs just before menstruation begins and is felt in areas such as the lower back, abdomen, and hips. These cramps may vary in intensity and can be dull or sharp. Cramps can occur intermittently or on a continuous basis, and their intensity has been linked to the level of leukotrienes and prostaglandins that are present during this process.
Minimizing Menstrual Cramp Discomfort
There are a number of ways to reduce the pain of menstrual cramps. Many women benefit from the use of stretching techniques that target the low-back and abdominal muscles. In addition, contract-and-relax techniques can be used to increase blood flow to muscles and help reduce tension.
Physiotherapist from B2LCARE.COM-Woman care department
may provide advanced strategies that lead to menstrual cramp relief. You can do exercises that target the muscles of the pelvic floor while improving your posture and joint alignment.
Physiotherapists also use breathing exercises to reduce the pain of menstrual cramps, along with treating any existing trigger points and mobilizing the internal organs through gently applied manual therapy techniques.
Endorphins
Physiotherapist from B2LCARE.COM-Woman health care department can recommend exercises that promote the reduction of pain associated with menstrual cramps. This works through the function of endorphins, which are released during exercise.
Endorphins have pain-relieving effects and have been shown to increase your sense of wellness and elevate your energy and mood. Aerobic exercise and mild resistance training can be used to benefit from the release of endorphins and reduce the discomfort associated with your menstrual cycle.
Exercise, stretching, and physiotherapy techniques help ease menstrual cramps.
But few exercises are contraindicated to do during menstruation cycle .Here the few list of exercises you should avoid .
To Avoid:
1. Intense cardio
Intense cardio can often result in heavy menstrual flow. Therefore, this should surely be avoided during periods. Some women have to make small adjustments with thier workout for healthy periods. Don't participate in intense cardiovascular exercises as it may lead to extra stress on your mind as well as body.
2. Cut the duration
Along with the intensity, you should also cut your workout duration. You can take a few days to come back into form. So, for atleast 4-5 days, don't exercise for 90 minutes straight but go for 30-40 minutes and that too with breaks. This will reduce the risk of cramping and menstrual pains. Also, cutting the duration will give your body time to recover and relax
3. Weight training if cramps/pain
If you are surely experiencing menstrual cramps from the very first day then avoid the weight training part. Lifting weights will do no good and disturb your menstrual flow instead. This will also help in keeping your strength and avoiding unnecessary exertion. Do not lift heavy weights and protect yourself from pains.
Few Tips to get immediate relief form Menstruation Cramp:
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