Premenstrual syndrome (PMS), a menstrual disorder, affects approximately 75% of women of reproductive age to varying degrees, whereas about 3-8% of women suffer from severe symptoms that require treatment. Studies have shown that PMS is more prevalent among younger women, especially in their late teens and early 20s, as it emerges in adolescence at a rate of 25%.
Physical symptoms include low back pain, abdominal bloating, cramps, fatigue, headache, and breast tenderness, which occur 5 days prior to the onset of the bleeding phase and subside within 4 days of the onset of menses. Premenstrual syndrome may negatively affect women, their personal and social life because it can cause significant distress and interference with daily activities of life.
It is crucial to address these physical symptoms of PMS as they can be severe and require medical attention. Managing PMS is essential because it can significantly impact a woman’s quality of life and overall well-being. Comprehensive treatment, including lifestyle modifications, a balanced diet, adequate sleep and hydration, stress management, and exercises, is a helpful approach to managing PMS. It helps to alleviate uncomfortable physical symptoms, stabilize mood, and reduce emotional distress, making a menstrual cycle more manageable.
Studies have shown that long-term aerobic exercises, stretching exercises, and yoga alleviate pain severity. Exercises like the cobra position and Kegel exercises have a favourable effect on menstrual pain. Following are some simple exercises to manage physical symptoms and improve overall health and quality of life:
- Piriformis stretch: Lie flat on your back with both knees bent. Cross the ankle of the leg to be stretched over the opposite knee joint. Grab the back of the thigh area behind your opposite knee. Then pull your thigh straight towards your chest. Hold this position for 20 seconds and then release and repeat this 5 times for each leg.
- Cobra Pose: While lying on the stomach, keep the arms open at the width of the shoulders and bent at the elbow joint. Then, lift the upper body to the hips by using arms for support. Keep both hands straight and maintain this position for 20 seconds, then go to the starting position. Repeat this 5 times.
- Bridging exercise: Lie flat on your back with both knees bent. Raise your lower back and hips off the floor until they line up with your knees and shoulders. Perform 3 sets of 10 repetitions per set.
- Adductor stretching: Sit down on the floor with both knees bent and grasping soles of feet touching each other. Push both legs against the floor using the elbow and forearm for support. Hold the position for 20 seconds and repeat 5 times.
- Kegel exercise: Lie flat on your back with both knees bent. Tighten and relax the pelvic muscles, pretending you have to urinate and then holding it. Perform a set of one slow and one rapid contraction movement. Do 3 sets with 10 contractions per set.
- Brisk Walking: Walk continuously at a fast pace for 10 minutes.
- Static Cycling: Perform it continuously for 5 minutes.
References:
- Kirmizigil B, Demiralp C. Effectiveness of functional exercises on pain and sleep quality in patients with primary dysmenorrhea: a randomized clinical trial. Archives of gynecology and obstetrics. 2020 Jul; 302:153-63.
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