Adenomyosis is a common gynecological condition where endometrial glands and stroma invade the uterine muscle layer. This disease often causes severe menstrual pain in women.

The primary reason for dysmenorrhea is that the ectopic endometrium bleeds within the uterine muscle layer following the menstrual cycle but cannot be expelled like normal menstruation. This increases pressure within the uterine muscle layer, stimulating spasmodic contractions of the uterine smooth muscle and causing pain.

Appropriate exercise can alleviate long-term dysmenorrhea caused by adenomyosis. It promotes blood circulation, helps the body eliminate metabolic waste and toxins, and reduces pelvic congestion, thereby relieving pain. Additionally, exercise can regulate the endocrine system, helping to maintain hormonal balance and reducing pain caused by hormonal fluctuations.

These Two Exercises Can Help Relieve Dysmenorrhea!

1. Yoga

Yoga is a comprehensive mind-body exercise that has many benefits for relieving dysmenorrhea in adenomyosis patients.

Some twisting and stretching poses, such as the Triangle Twist Pose and the Seated Spinal Twist Pose, can effectively stretch the muscles and ligaments of the abdomen and pelvic area, increase blood circulation in the pelvis, and reduce congestion and pain. The Cat-Cow Pose can mobilize the spine, relax the back and abdominal muscles, and alleviate muscle tension caused by pain.

Moreover, breathing exercises in yoga, such as abdominal breathing, can help patients relax physically and mentally, reducing anxiety and tension and alleviating menstrual pain.

When practicing yoga, it is essential to pay attention to the proper execution of movements and coordinated breathing to avoid overstretching and injury. If you are a beginner, practicing under the guidance of a professional instructor is recommended.

2. Walking

Walking is a simple yet effective exercise suitable for patients with adenomyosis to perform during menstrual pain.

Walking promotes overall blood circulation, including in the pelvic area, which helps remove accumulated metabolic waste from the pelvis, reducing pain and discomfort. Additionally, walking can trigger the release of endorphins, which are natural pain relievers, thereby lessening the pain sensation.

For patients experiencing menstrual pain, walking in places with fresh air and beautiful surroundings, such as parks or riversides, is recommended. The duration of each walk can be adjusted according to individual physical strength and the severity of pain, generally ranging from 30 minutes to 1 hour.

Exercise Precautions:

• Try to avoid exercising when the pain is most severe during menstruation. Generally, the first 1-2 days of menstruation can be pretty painful, so it's advisable to rest during this period. You can start light exercise gradually as the pain lessens in the later stages of menstruation.

• Exercise intensity should be moderate to avoid overexertion. Stop immediately if you experience increased pain, dizziness, or fatigue during exercise.

• To reduce the risk of injury, engage in sufficient warm-up activities before exercising, such as brisk walking and joint exercises. After exercising, perform relaxation exercises like stretching and massage to help alleviate muscle fatigue.

•Maintain correct posture during exercise to avoid bending or excessive body twisting, which could increase pelvic pressure.

The pain-relief benefits of exercise are short-term and require long-term persistence to achieve noticeable results. To develop a good exercise habit, it is recommended that you exercise at least 3-5 times per week.

In summary, chronic menstrual pain caused by adenomyosis significantly impacts women's lives, but appropriate exercise can help alleviate pain and improve quality of life to some extent.

However, exercise is only an auxiliary treatment method. If the menstrual pain is severe, it is necessary to seek medical advice and receive professional treatment. Patients can take the Fuyan Pill, which clears heat and detoxifies, promotes blood circulation, resolves stasis, strengthens the spleen, removes dampness, and effectively relieves pain. However, it should be avoided during menstruation and pregnancy.

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