Endometriosis, a disease in which tissue that normally lines the uterus develops on other body regions (such as the ovaries, intestines, or bladder) and sheds uncomfortably during your period, may make exercise difficult. Endorphins, or “feel good” chemicals released after exercise, may reduce pain, but not for everyone. “Exercising with endometriosis is a net positive,” says Amy Roskin, MD, a board-certified OB-GYN and Seven Starling’s chief medical officer.
“Some workouts may cause pain,” she says. When endometriosis scar tissue develops, actions that entail traction, stretching, or tugging might aggravate discomfort.
Now what? Dr. Roskin and other specialists suggest the following fitness recommendations for health and fun.
“Exercise snacking”—multiple short workouts—is best.
“With endometriosis, it’s normal for a high heart rate for a prolonged length of time to create a flare-up of unpleasant symptoms,” says Aly Giampolo, a certified fitness teacher, professional dancer, and co-founder of The Ness, a tiny trampoline exercise studio. The more intense or longer the exercise, the more stress on the body, which promotes muscular tenseness, spasms, inflammation, and discomfort.
“Splitting your workout into shorter spurts and sprinkling it in here and there is a terrific method to get some movement in without increasing pain.”
An “exercise snack” may be five minutes of morning yoga, a brief stroll after supper, half a video dancing lesson, or any other activity you like.
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You know your body best, but most endometriosis sufferers find certain exercises unpleasant. Mariel Witmond, yoga instructor and creator of Mindful Sonder advises against high-intensity stomach, pelvic, and lower back activities. Running and crunches may strain our backs and hips, respectively.
Avoid low-level workouts too. “Any workout that demands bearing down—squats, weight lifting—may place extra stress on the pelvis, bringing more discomfort to the afflicted area(s),” says HerMD founder and chief medical officer Somi Javaid, MD.
Witmond recommends low-impact yoga and stretching. Pilates and flexibility training may also help. “Many people with endometriosis fare better when doing an exercise program that involves more lengthening and stretching of muscles rather than resistance and weight-bearing exercise, which may not be as comfortable,” says Laurence Orbuch, MD, OB-GYN, endometriosis surgeon, and director of GYN Laparoscopic/Robotic Associates LA. However, everyone should tailor their exercise to their requirements.
Trusting your body’s instincts is crucial for overall wellness. Giampaolo advises against heroism. Stop exercising if your discomfort worsens. Your body is saying, ‘I’m not here today.’ Don’t push through when your body is going through so much.”
What distinguishes pain from exercise discomfort? Dr. Javaid says pain is a symptom of a problem, whereas discomfort can be treated. “With endometriosis, exercise discomfort depends on your menstrual cycle. You should check your symptoms throughout your cycle and not push yourself if you have a “poor” symptom day or greater discomfort with activity.
Dr. Roskin advises beginning slowly and monitoring discomfort. She advises slowing down when discomfort worsens or becomes intense.
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Wearing and treating your body affects how you feel.
Dr. Javaid recommends compression leggings or shorts to reduce swelling and pain. “Use heat patches or ice to soothe irritated areas after exercise.” She recommends stretching, using NSAIDs like aspirin or ibuprofen before exercise, and drinking plenty of water. “This promotes maximum performance, prevents dehydration, and stops muscular cramps,” she says.
How much and how you exercise depends on how you feel. No shame. Witmond believes exercising may assist if you have discomfort before it. “If you experience discomfort during or after, you may want to reassess what you’re doing and if it’s helping or hurting.”
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