How to get rid of menstrual cramps without drugs

Light Exercise to Overcome Menstrual Pain

When experiencing menstrual pain, a woman may feel extraordinary pain. Your back will ache constantly, your body will quickly feel tired, and worse, your uterus will feel as if you are piercing you from the inside. Menstrual pain may cause you to just want to rest. Though you should be more active in moving to relieve pain.

One of the exercises a woman can do to relieve menstrual pain is yoga. Gynecologist at Women’s Health Practice in Champaign, Illinois, Suzzanne Trupin, said that yoga combines deep breathing techniques, which help alleviate the effects of lack of oxygen supply in the tissues due to menstrual pain.

Yoga Movement Overcome Menstrual Pain

To relieve this symptom, take five minutes to do this stretching and exercise. A woman can do some light exercises, including:

  • Cobra, Cat, Cow and Fish pose.
    A woman can try these exercises. This pose can overcome severe cramps. Thus, these exercise is best to do when the pain is more severe. The best time to do Stretching is after bathing. Each stretch must be done for 30 to 60 seconds. Don’t force it if it causes discomfort.
  • Cobra Pose
    Lie on your stomach straight and your legs together and put your hands under your shoulders. Use your hands to push your body up and lift your head and shoulders. Take a deep breath. Hold this pose for 30 to 60 seconds, as long as you feel comfortable. Then, return to its original position. Take a deep breath and fill the stomach when inhaling.
  • Cat – Cow Pose
    Get down on your knees, but make sure your hands are directly under your shoulders. Also make sure the knees are directly under the hips. Take a deep breath, and lower your stomach to the floor. Meanwhile, slowly stretch your head and buttocks down. This is a cow pose. When you are ready to change positions, take a deep breath. When you breathe, bend your back up with your head down. This is a cat pose. Breathe normally for 2 to 3 breaths. Slowly go back and forth between the two poses, hold each one for 2 to 3 times the count of breath.
  • Fish Pose
    Place a pillow on the floor and place your back and head on the pillow and place your legs straight in front of you on the floor. Place your hands comfortably beside your body, palms facing up. Stay in this pose, breathe gently. If stretching your legs makes your back uncomfortable, bend your knees with your feet flat on the floor.

Some other tips to Overcome Menstrual Pain

In addition, during menstruation, try moderate-intensity aerobic exercise such as walking or light jogging. This type of physical activity can reduce bloating (extra water weight) and cramping pain. Aerobic also helps blood circulation and release of endorphins.

This exercise can calm headaches and improve mood. In addition to mild exercise and taking pain relievers, menstrual pain can be relieved naturally by taking a warm bath, lying with legs raised, and attaching a patch or warm bottle to the affected part.


  • Shape Accessed in 2020. Moves Will Soothe Your Worst Period Cramps.
  • Nationwide Children’s. Accessed in 2020. Yoga Exercises and Menstrual Cramps.
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