Tips from a Physiotherapy Expert – By Dr. Faiza Javaid, Physiotherapist
MS NMPT | 5+ Years of Experience in Pain Management and Women’s Health Rehab
The Truth About Period Pain – And How You Can Manage It Naturally
Cramps, mood swings, lower back pain, indeed, if you’re tired of the monthly period pain for some days, you’re not alone. The good news is that there is another way, apart from painkillers. Gentle physiotherapy-based methods to relieve period pain include pelvic stretching, application of heat, posture correction, controlled breathing, and nerve relaxation, often capable of reducing period pain in a matter of minutes.
At Physio Resource, posters of women themselves have used the technique of pelvic stretches to get relief-from-pain. The secret is to promote blood flow, release muscle strain, and heighten body awareness during menstruation; all without drugs, just a bit of knowing about your own body.
What Causes Period Pain?
Painful periods, also known as dysmenorrhea, are generally caused by uterine muscle contractions due to prostaglandins (natural chemicals involved in pain and inflammation). High levels of prostaglandins give some women stronger cramping sensations. Secondary causes such as endometriosis, fibroids, or pelvic inflammatory disease may also intensify the painful symptoms.
How to Manage Period Pain Naturally?
Here are evidence-backed and physiotherapy-recommended ways to decrease periods pain.
1. Heat Therapy
Put a hot water bottle or heating pad on the lower belly or back. Blood circulation is improved, and it relaxes the muscle.
2. Gentle Stretching & Yoga
Physiotherapy exercises such as pelvic tilt, cat-cow stretches, and deep breathing help relieve tightness in the pelvis.
3. Stay Physically Active
Even a gentle stroll improves blood circulation and boosts endorphin release, which function as your body’s analgesics.
4. Watch Your Posture
Bad posture aggravates cramps. A physiotherapist can advise on proper positions to sit and stand in during your cycle.
5. Go for Magnesium-Rich Foods
Spinach, dark chocolate, and bananas counteract muscle cramps by supporting nerve function.
6. Practice Deep Breathing and Relaxation
Slow controlled breathing minimizes stress hormones, which can increase menstrual pain.
7. Go for Physiotherapy
Physiotherapy of the pelvis, the myofascial release technique, or electrotherapy-would be great for decreasing chronic menstrual pain-especially if there is an underlying problem with the pelvic floor.
When to Seek Help
Consult a healthcare professional if the period pain interrupts your daily life, accompanies heavy bleeding, or worsens over time. Further evaluation may be needed in cases such as endometriosis, ovarian cysts, or PCOS.
Meet the Author – Dr. Faiza Javaid (PT)
This blog has been written by Dr. Faiza Javaid, PT a highly-experienced physiotherapist with more than 5 years of expertise in women’s health, pain management, and rehabilitation. Holding an MS in Neuro-Muscular Physical Therapy, Dr. Faiza is fond of assisting women in managing hormonal and muscular issues through evidence-based physiotherapy approaches.
Schedule your appointment with best Physiotherapist in Lahore!
Everyone experiences some degree of period pain — but that does not mean you must just put up with it. Given some expert help, competent care, and body awareness, search for comfort and energy during your menstrual cycle.
Physio Resource realizes that physical and hormonal health are intertwined. Their team of qualified physiotherapists, psychologists, and nutritionists in Lahore provide tailored therapy to menstrual pain, pelvic problems, and hormonal imbalance.
at with the Best Physiotherapist in Lahore at PhysioResource.org
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
