Exercise to reduce menstrual pain

 Exercise to reduce menstrual pain

During menstruation, some people experience severe pain and discomfort in the lower abdomen, which can spread to the waist, thighs and legs. This is called dysmenorrhea. This pain can usually be mild to severe and can start from one day before the start of menstruation or from the first day of menstruation. Can last up to 12-72 hours. This problem usually subsides gradually after the age of 30. The pain of primary dysmenorrhea can be greatly reduced through physiotherapy.

Things to do at home

* I want at least seven to eight hours of sleep daily.

* Drink enough water. Drink a variety of soft drinks, fruit juices, ginger-lemon-mint leaf tea.

* Stay stress free.

* Eat nutritious food.

* Avoid excess sugar-salty foods, caffeine, alcohol, tobacco, etc.

* Spend 15-20 minutes in direct contact with sunlight every day.

* If you take a hot water bath in the lower abdomen or take a bath with lukewarm water, you can get relief.

* Research says that free hand exercise, aerobic exercise, stretching, sports reduce the symptoms of dysmenorrhea.

Some stretching exercises

* Stand up straight on the floor and fold the upper part of the body from the waist in such a way that the upper part of the body including the hands are parallel to the floor. So that the knees are not bent. Stay in this position for five seconds.

* Stand up straight with your toes bent. Now stretch your arms in front. Stay in this position for five seconds.

* Sit in a half squatting position and stretch your arms in front. Stay in this position for five seconds.

* Stand with two legs apart on the floor. Now try to hold the left ankle with the right hand. This time try to look to the left with your left hand raised. Stay in this position for five seconds. Do the same with the other hand.

Core strengthening exercises

* Fold both legs on the mat and lie down on your back. Keep the hands parallel to the body. Now lift the weight on the legs and above the waist. Stay in this position for five seconds.

* Lie on your back on the mat and lift your body parallel to the floor with your elbows and toes. Stay in this position for five seconds.

* Fold both legs on the mat and lie down on your back. Now keep both hands behind the head and extend the head along the neck. Stay in this position for five seconds. You can do all the above exercises 10 times including this exercise.