Endometriosis and Exercise: What Helps and What to Avoid

Endometriosis affects around 1 in 10 women of reproductive age, leading to chronic pelvic pain, heavy periods, and other symptoms. While medical treatments can help, exercise can play an essential role in managing symptoms, particularly pain and inflammation. But not all exercises are created equal. In this guide, we will look at which movements can help relieve pain and which ones to avoid.

The Importance of Exercise for Endometriosis

Exercise is not a cure for endometriosis, but it can be an effective way to manage pain, reduce irritation, and improve overall well-being. Regular physical activity helps improve circulation, release endorphins (natural pain relievers), and boost your mood. But some exercises may exacerbate symptoms, so it is crucial to find the right balance.

Best Exercises for Endometriosis

Certain types of exercise are more beneficial for managing the symptoms of endometriosis. These activities focus on reducing inflammation, relieving pain, and promoting relaxation.

1. Yoga: Stretch, Relax, and Relieve Pain

Yoga is highly recommended for women with endometriosis due to its gentle, mindful movements that help reduce pain and stress. Poses like Child’s Pose, Happy Baby, and Legs-Up-the-Wall target the pelvic area, helping stretch and relax muscles that often become tight due to endometriosis.

Yoga also promotes relaxation, which can reduce stress, a known trigger for flare-ups. Gentle styles like restorative or yin yoga are particularly effective as they focus on slow, deep stretches and long holds, offering relief without over stressing the body.

2. Low-Impact Aerobic Exercise: Improve Circulation and Boost Mood

Low-impact aerobic activities such as walking, swimming, and cycling are great for women with endometriosis. These exercises increase circulation, reduce pain, and improve overall cardiovascular health without placing too much strain on the pelvic region.

These activities also release endorphins, which help alleviate pain and improve your mood. Aim for moderate intensity to avoid exacerbating symptoms and do something you enjoy! Whether it is a leisurely swim or a gentle walk, moving your body will help ease discomfort.

3. Pelvic Floor Therapy: Strengthen and Relax

Pelvic floor therapy involves strengthening and relaxing the muscles in your pelvic region. Endometriosis can lead to tight or weakened pelvic muscles, and pelvic floor exercises help correct these imbalances.

A physical therapist can guide you through specific exercises designed to alleviate pelvic pain, improve bladder and bowel control, and even support sexual health. This type of therapy should be a key part of your routine.

Exercises to Approach with Caution

While exercise can be incredibly beneficial, some forms can cause more harm than good for women with endometriosis. Here is what to avoid or approach with caution.

1. High-Intensity Workouts: Know Your Limits

High-intensity workouts such as running, HIIT, or heavy weightlifting can trigger flare-ups, especially if you are experiencing pelvic discomfort. These intense activities can increase inflammation and place strain on the pelvic area, potentially making your symptoms worse.

If you are used to high-intensity exercise, it is okay to continue during periods of remission but be mindful during flare-ups. Opt for gentler exercises when you are experiencing pain or agitation.

2. Vigorous Yoga: Slow Down and Take It Easy

Vigorous forms of yoga, such as Vinyasa or Power Yoga, involve fast-paced movements that can strain the pelvic muscles and aggravate pain. For women with endometriosis, these types of yoga should be avoided.

Instead, focus on gentler styles which allow you to ease into poses slowly and hold them for longer periods, giving your body time to relax and release tension. This approach is far more beneficial for those with pelvic irritation.

How to Start Your Exercise Routine

If you are new to exercise or returning after a break, it is essential to start slow and listen to your body. Below are some helpful guidelines for integrating exercise into your routine.

1. Start Slowly: Build Up Gradually

If you have not been active recently or are just starting, ease into your routine with short sessions. Begin with low-impact exercises like walking or gentle yoga and gradually increase duration and intensity as your body adjusts. Starting slow helps prevent injury and makes the process more manageable.

2. Listen to Your Body: Modify When Needed

Your body will give you signals about what works and what does not. If an exercise causes discomfort, do not push through it. Try modifying the exercise or choose something gentler instead. You know your body best, so always be mindful of how you feel during and after exercise.

3. Seek Professional Advice: Get Tailored Support

Before starting any new exercise routine, it is wise to consult with a healthcare professional, particularly if you have significant symptoms. A physio therapist or a healthcare provider familiar with endometriosis can help you create a personalised plan that is safe and effective. They can also guide you through pelvic floor therapy, helping you focus on areas that need special attention.

Our Summary: Movement is Key for Managing Endometriosis

Exercise can be a powerful tool for managing endometriosis. Gentle, low-impact exercises such as yoga, swimming, and walking can help alleviate pain, reduce irritation, and boost your overall mood. It is important to listen to your body and avoid high-intensity workouts or vigorous yoga that may exacerbate symptoms.

Start slow, pay attention to how your body responds, and seek professional guidance to ensure you are on the right track. With the right exercise routine, you can find relief from the symptoms of endometriosis and improve your quality of life.