Premenstrual syndrome (PMS) refers to a menstrual disorder described as a combination of physical, emotional, and behavioural symptoms that occur in the days or weeks leading up to menstruation in women of reproductive age. PMS typically starts during the luteal phase of the menstrual cycle, which is the time between ovulation and the onset of menstruation.
Literature shows that 75% of women in reproductive age suffer from some PMS symptoms, while 3% to 8% reported extremely severe PMS symptoms. The exact cause of PMS is not fully understood, but it is believed to be related to hormonal changes that occur during the menstrual cycle.
PMS symptoms can vary widely from woman to woman and in severity. Common physical symptoms include bloating, breast tenderness, headache, fatigue, food cravings, and changes in appetite. Emotional and behavioural symptoms can include mood swings, irritability, anxiety, depression, difficulty concentrating, and sleep disturbances. The symptoms of PMS can have a significant impact on daily activities, relationships, and overall quality of life.
Managing PMS involves a combination of lifestyle modifications, such as regular exercise, a balanced diet, staying hydrated, stress management, and adequate sleep. If symptoms are severe and significantly affect daily functioning, it is advisable to consult with a healthcare professional for further evaluation and appropriate management options. Physiotherapy can play a supportive role in managing premenstrual syndrome (PMS) by addressing specific physical symptoms and promoting overall well-being.
Here are some ways in which physiotherapy can be beneficial for individuals with PMS:
Exercise Prescription
A physiotherapist can design an exercise program tailored to your needs and capabilities. Regular physical activity has been shown to help reduce PMS symptoms, including mood swings, fatigue, and muscle tension. The physiotherapist can guide you on appropriate exercises, such as cardiovascular activities, stretching, and strengthening exercises, to alleviate symptoms and improve your overall fitness.
Relaxation Techniques
Physiotherapists can teach relaxation techniques, such as deep breathing exercises, Jacobson’s progressive muscle relaxation, and mindfulness meditation. These techniques can help reduce stress, anxiety, and muscle tension associated with PMS, promoting a sense of calm and well-being.
Manual Therapy
Physiotherapists may use hands-on techniques, such as massage, myofascial release, or trigger point therapy, to relieve muscle tension, cramping, and pain. Manual therapy can help improve circulation, reduce discomfort, and promote relaxation.
Posture and Body Mechanics
Poor posture and body mechanics can contribute to muscle imbalances and pain, which may be exacerbated during PMS. Physiotherapists can assess your posture and movement patterns, provide guidance on proper body mechanics, and prescribe exercises or ergonomic modifications to address any issues and alleviate pain.
Pelvic Floor Therapy
Some women may experience pelvic floor dysfunction and associated symptoms during PMS, such as pelvic pain or urinary symptoms. Physiotherapists with expertise in pelvic floor therapy can assess and treat these conditions using techniques like pelvic floor exercises, biofeedback, and manual therapy to improve pelvic floor muscle function and reduce symptoms.
Education and Self-Management Strategies
Physiotherapists can provide education on lifestyle modifications, such as diet and nutrition recommendations, stress management techniques, and sleep hygiene, which may help manage PMS symptoms. They can also guide you on self-care strategies and home exercises that can be performed independently to alleviate symptoms.
It's important to note that the effectiveness of physiotherapy in managing PMS can vary from person to person, and hence it's recommended to consult with a physiotherapist or healthcare professional who specializes in women's health to receive personalized advice and treatment.
References
- Abu Alwafa, R., Badrasawi, M. & Haj Hamad, R. Prevalence of premenstrual syndrome and its association with psychosocial and lifestyle variables: a cross-sectional study from Palestine. BMC Women's Health 21, 233 (2021). https://doi.org/10.1186/s12905-021-01374-6
- Image by Red Rock Fertility Center