How is physiotherapy useful during periods?

For many women, the period is associated with muscle pains, abdominal and back cramps, fatigue and mood changes. These pains are caused by abnormal muscle contractions, tissue inflammation, and hormonal changes that can affect the quality of daily life. Physiotherapy during periods can effectively help reduce pain and improve body function, without the need for painkillers or invasive procedures.

The aim of physiotherapy during periods is to reduce muscle tension, increase local blood flow and improve the range of motion of the pelvis and back. With specialized exercises, targeted massages and relaxation techniques, the muscles relax and the pains caused by spasms are reduced. In addition, physical therapy can reduce fatigue caused by hormonal changes and increase daily energy.

Another benefit of physiotherapy is the prevention of chronic hip and back problems. Many women suffer from frequent cramps and chronic pain due to the constant contraction of muscles during periods. With a regular physical therapy program, these muscles remain strong and flexible, and long-term problems are reduced.

In addition to movement techniques, physical therapists can use breathing and relaxation techniques to reduce pain. These methods help the body to control stress hormones and reduce the natural reaction to pain.

Finally, physical therapy during periods not only reduces pain, but also gives women more confidence to carry out daily activities during periods. By observing the correct exercise program, this period can be passed without seriously affecting the quality of life.

Common period symptoms that can be controlled with physiotherapy

Menstruation can be accompanied by a series of uncomfortable symptoms that affect daily life. Physiotherapy during period with targeted methods can reduce and even prevent many of these problems.

Muscle pains and cramps in the abdomen and back:Severe contractions of the uterus cause muscle spasms and scattered pains in the abdomen and back. Physiotherapy with stretching exercises, massage therapy and muscle relaxation techniques reduces tensions and improves blood flow.
Joint pain and fatigue:Hormonal changes can cause joint sensitivity and decreased energy. Light aerobic and strengthening exercises increase the flexibility of the joints and increase the body's energy level without putting extra pressure on the joints.
Headaches and mood swings:Physiotherapy including breathing and relaxation techniques can balance hormonal effects and reduce period headaches and mood swings. Gentle exercises help release feel-good hormones such as endorphins, which relieve pain and make you feel better.
Digestive problems and flatulence:Increasing blood flow and stimulating the abdominal muscles through physical therapy helps improve digestive function and reduces flatulence or abdominal discomfort.
Sleep disorders and restlessness:Physiotherapy exercises and relaxation techniques help regulate the sleep cycle and reduce nighttime restlessness. Even a few minutes of stretching exercises before going to sleep can improve the quality of sleep.

According to the severity of the symptoms and needs of the individual, the physiotherapist designs a personalized program to minimize pain and discomfort and maintain the quality of life during the period.

Benefits of physiotherapy during period

Physiotherapy during period goes beyond simple exercise and has various effects on reducing pain and improving women's quality of life. These benefits have been scientifically proven and include the following:

Reduction of pain and muscle cramps:Stretching and mild strengthening exercises increase blood flow to the pelvis and lower back and reduce uterine and back muscle spasms. This makes menstrual pains less felt and the need for painkillers decreases.
Improving mood and reducing anxiety:Regular physical activity and relaxation exercises increase the release of endorphins and serotonin. These hormones improve mood, reduce anxiety and mental fatigue during periods.
Improving blood circulation and reducing swelling:Light aerobic exercises such as walking, swimming or stationary cycling increase blood circulation and reduce swelling caused by fluid retention. This issue can reduce bloating and heaviness of the body.
Strengthening muscles and improving body stability:Core and strengthening exercises strengthen abdominal, hip and back muscles. This reduces pressure on the joints and spine and improves body balance, which helps reduce fatigue and pain.
Increasing flexibility and improving sleep quality:Stretching exercises and yoga increase muscle flexibility and provide more comfortable sleep. This helps the body to have more energy during the day and to feel less tired.
Management of chronic symptoms or hormonal disorders:For women with severe pain or hormonal disorders associated with periods, physical therapy programs can help reduce the severity and duration of symptoms and improve quality of daily life.

Physiotherapy not only reduces physical pain but also helps improve mood, energy and comfort during periods. The combination of stretching, strengthening, aerobic and relaxation exercises is a scientific and safe method for natural and effective management of symptoms.

Suggested physical therapy exercises during period

Physiotherapy exercises during period should be gentle, safe and targeted to reduce pain and fatigue and improve quality of life. These exercises can be divided into three main categories:

1. Gentle stretching exercises:

Stretching the lower back, hip and thigh muscles reduces muscle spasm and improves blood flow. Examples:

Butterfly stretch: sitting with the soles of the feet together and gently pulling the knees towards the ground.
Back and hip stretching: in a four-legged position, slowly bend forward and stretch the arms.

These exercises help reduce abdominal pain and muscle cramps.

2. Light strengthening exercises:

The aim of these exercises is to strengthen the core, hip and back muscles to reduce the pressure on the joints and spine. Examples:

Pelvic bridge (Glute Bridge): lying on the floor, raising the pelvis and holding for a few seconds.
Pelvic floor exercise (Kegel): Tighten the pelvic muscles briefly and release, repeat several times throughout the day.

These exercises help maintain body stability and reduce fatigue during periods.

3. Light aerobic activities and relaxation:

Light aerobic exercise, such as a short walk, stationary bike or swimming, improves blood circulation and reduces swelling and bloating. Also, deep breathing exercises and yoga reduce anxiety and improve sleep.

Exercise typeHow to moveBenefits 1. Gently stretch the back and pelvis. Sit on all fours. Slowly move the pelvis back and place the forehead on the floor (child's movement in yoga). Hold for 20-30 seconds and breathe deeply. 3 repetitions are enough. Reduce back pain and relax the pelvic muscles. 2. Stretching the muscles of the back of the thigh and hamstring Lie on your back, bend one leg and pull it towards the chest with your hand or a towel. Hold for 15-20 seconds and change the leg. 2-3 repetitions for each leg. Reduce muscle cramps in the back of the thigh and leg. 3. Breathing and diaphragmatic exercises Lie on your back, place your hands on your stomach. Fill your stomach with inhalation and empty it with slow exhalation. 10-15 deep breaths. Reduce abdominal pain, increase oxygen supply and relax the nervous system. 4. A short and light walk of 10-15 minutes, a quiet walk in a suitable environment. Increasing blood flow, reducing swelling and improving mental state. 5. Stretch your shoulders and neck slowly up and down and make gentle rotations of your neck. 5-10 repetitions for each movement. Reduce the tension of the upper body muscles and prevent headaches and neck stiffness.

Important tips when doing exercises during period:

The intensity of the exercises should be mild and excessive pressure should be avoided.
Exercises should be regular but short (10-20 minutes a day).
If you experience severe pain or any abnormal symptoms, stop exercising and consult a physiotherapist.

Stretching, strengthening and light aerobic exercises are the main pillar of physiotherapy during period. Regular implementation of these exercises reduces pain, improves blood flow, reduces bloating and increases energy, and makes the experience of the period easier and more manageable.

Safety tips and important recommendations of physiotherapy during period

During period, women's bodies are more sensitive to pain and fatigue, and some hormonal changes can affect joints and muscles. Observing safety tips in physiotherapy is very important so that exercises are effective and injury-free:

Hearing the voice of the body:One of the most important principles is to pay attention to the signals of the body. If severe pain, dizziness or abnormal bleeding occurs, exercise should be stopped. Your body is the best measure for the intensity and duration of training.
Setting the intensity of exercise:Exercises should be mild to moderate and avoid vigorous movements or jumping. Even light stretching and strengthening exercises should be done with patience and the number of repetitions should be less than usual.
Hydration and proper nutrition:Drinking enough water before, during and after training reduces muscle cramps and fatigue. Consuming light snacks containing protein and carbohydrates also helps the body's energy and stability.
Appropriate environment and equipment:Doing exercises in a calm environment, with soft and suitable soles, comfortable shoes and loose clothing makes it easier to move and reduce pressure on the joints.
Physiotherapist consultation:If you have a history of severe period pain, hormonal disorders or medical problems, be sure to consult a physiotherapist before starting exercises. He can personalize exercises based on your needs and prevent injury.

Summary and key recommendations of physiotherapy during period

Physiotherapy during period is an effective tool to manage pain and increase body comfort. With proper exercises, you can reduce muscle cramps, back and stomach pain, and even fatigue and lethargy during this period. Key points include the following:

Mild and short exercises: exercises should not cause too much pressure. Light stretches, deep breathing and short walks are the most effective options.
Persistence and planning: even 10-15 minutes of daily practice or 3-4 times a week can have a significant effect.
Pain control and attention to the body: stop any movement that causes increased pain or severe discomfort. Listen to your body carefully.
Combination of physical activities and rest: period period is the right time to balance between light activity and enough rest.
Consultation with a physiotherapist: In case of severe pain, unusual cramps or special medical conditions, it is better to design an exercise program with the help of a physiotherapist.

Following these points, physiotherapy not only reduces pain, but also improves the quality of life of women during periods and helps the body to return to normal balance faster.

Frequently asked questions about physiotherapy during period

1. Is it safe to do physiotherapy during period?

Yes. Most gentle exercise and light stretching are safe during this period, provided there is no severe pain or unusual bleeding.

2. What kind of exercises are recommended during periods?

Gentle stretching exercises, short walks, breathing exercises, and light abdominal and back strengthening exercises are usually appropriate.

3. Can physiotherapy reduce period pain?

Yes. Targeted exercises can reduce muscle cramps, back and stomach pain, and general fatigue and help relax the body.

4. How many times a week should you practice?

Short exercises of 10-15 minutes, 3-4 times a week are effective. It is necessary to pay attention to the body's reaction and not to exert too much pressure.

5. When should you see a specialist?

If you have severe pain, unusual cramping, unusual bleeding, or a specific medical condition, it is best to consult a physical therapist before starting an exercise program.