About 80% of women experience discomfort or pain during their menstruation at some stage of their reproductive life. The actual term to describe this condition is known as “dysmenorrhoea”, literally means “difficult monthly flow” in the Greek language. The first day of menstruation is the most likely for a woman to experience the discomfort and pain. In about 5-10% of women, the discomfort and pain can affect their daily lives significantly. If your mother had dysmenorrhoea, you are likely to experience discomfort during menstruation. Therefore, it is important to know how to deal with discomfort during menstruation. You can use a heating pad, hot bath, exercises and some relaxation techniques to help ease your period pain. It was shown that yoga exercises do provide a combination of exercise and relaxation that helps greatly with discomfort during menstruation. Instead of self-medicating or skipping out daily activities, you should consult a doctor or you can try to learn yoga to soothe the discomfort and pain.
While carrying out yoga exercises with breath work, it helps to clear your mind and ease the pain and discomfort. These poses are known to be holding your postures passively for 3-5 minutes. This helps to deeply stretch your muscles and provide a calm effect to your mind. Below are a few examples of yoga exercises that you can try at home.
- a) Supine twist:
The twist is believed to help stimulate and detox the inner organs by wringing out the body. Holding the position for a few minutes with your breath work can help to ease the abdominal pain associated with menstruation.
- b) Savasana:
This is known as the corpse pose and the final pose of the yoga exercises. It is a simple supine posture that requires you to lie down with little effort. This posture helps to soften your mind and body, feeling the earth beneath you and redirect the mind away from pain and discomfort.
- c) Cat/cow pose:
This is an active pose that requires some movements, alternating between the cat and cow pose. Moving slowly through the posture helps to warm up your body, stretching and toning your abdominal and back muscles. The gentle flow of action helps to coordinate and balance your body and mind that changes with menstrual cycles.
- d) Cobra Pose:
This pose requires you to lie on your stomach with your legs straight and feet together, places your hand under your shoulder. Using your hands to push your head and shoulders up. Breath deeply and keeping this pose for 30-60 seconds, for as long as you are comfortable. Then return to your original lying position and repeat. It is useful to cope with heavy cramping.
- e) Knee to chest pose:
One of the most effective pose to relieve your lower back and abdominal muscles, relieving the tension and pain caused by menstrual cramps. When you are in the pose, rock yourself side to side to give yourself a good back massage.
- f) Forward Fold:
A standing forward fold helps to stretches your hips and strengthen your spine. It is also helpful to stretch the tight hamstrings and the pain radiates down your legs. Changes in posture certainly help the blood circulation in your body during the menstruation.
- g) Child Pose:
One of the common pose of the yoga exercises. This exercise helps to stretch out your lower back muscles, soothing the mind and the body. Putting a pillow or a bolster certainly helps you to hold on the pose longer.
These yoga exercises are helpful if done according to correct technique. Please talk to your yoga mentors and healthcare providers to guide your management of discomfort during menstruation. For more information on how to deal with menstruation visit https://www.doctoroncall.com.my/menstruasi.