Exercises That Can Help Relieve Menstrual Cramps & PMS Symptoms

Jul 05, 2023

Vineeta Agrawal

Exercises That Can Help Relieve Menstrual Cramps & PMS Symptoms

For many women, menstruation comes with unwelcome side effects like menstrual cramps and premenstrual syndrome (PMS). These symptoms can range from mild discomfort to severe pain and can significantly impact daily activities. While medication is commonly used to alleviate these symptoms, exercise can also be an effective natural remedy. Regular physical activity has been shown to reduce period pain and PMS symptoms by increasing blood flow, releasing endorphins, and promoting overall well-being. In this blog post, we will explore several exercises that can help relieve menstrual cramps and PMS symptoms.

5 Exercise To Reduce Period Pain & PMS Symptoms

  1. Aerobic Exercises: Engaging in aerobic activities such as brisk walking, running, cycling, or swimming can help alleviate menstrual cramps. Aerobic exercise increases blood circulation, which promotes the release of endorphins, the body's natural painkillers. Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week.

  1. Yoga: Yoga is a gentle and low-impact exercise that can provide relief from period pain and PMS symptoms. Specific yoga poses, such as child's pose, cobra pose, and supine twist, help stretch and relax the muscles in the lower abdomen, reducing cramps. Additionally, practising yoga promotes relaxation, reduces stress, and improves mood.

  1. Pilates: Pilates focuses on strengthening the core muscles, which can help stabilize the pelvis and reduce menstrual cramps. Regular Pilates exercises can also improve overall body posture, alleviate back pain, and enhance flexibility. Incorporate exercises like pelvic tilts, leg circles, and pelvic curls into your routine.

  1. Stretching Exercises: Stretching exercises, especially those targeting the lower back and abdominal muscles, can help relieve menstrual cramps. Perform stretches such as the cat-camel stretch, seated forward bend, and supine butterfly stretch to relax and release tension in the muscles. Stretching also improves flexibility and reduces muscle stiffness.

  1. Breathing Exercises: Deep breathing exercises, such as diaphragmatic breathing or belly breathing, can help calm the nervous system, reduce stress, and alleviate PMS symptoms. Find a quiet space, sit comfortably, and take slow, deep breaths, allowing your belly to rise and fall with each breath. Practice deep breathing for a few minutes each day, especially when experiencing discomfort.


While menstrual cramps and PMS symptoms can be challenging to manage, incorporating regular exercise into your routine can provide relief and improve overall well-being. Aerobic exercises, yoga, Pilates, stretching exercises, and breathing exercises are all beneficial in reducing period pain and alleviating PMS symptoms. Remember to consult with your healthcare provider before starting any new exercise program, particularly if you have any underlying health conditions. By prioritizing self-care and adopting an active lifestyle, you can find natural relief and embrace your menstrual cycle with greater ease.


1. Can exercise stop PMS?

While exercise alone may not entirely stop PMS, regular physical activity can significantly reduce the severity of PMS symptoms. Exercise promotes the release of endorphins, improves mood, reduces stress, and enhances overall well-being, which can help alleviate PMS symptoms.

2. How can I balance my hormones to avoid PMS?

Maintaining a healthy lifestyle can help balance hormones and reduce PMS symptoms. This includes regular exercise, a balanced diet rich in fruits, vegetables, and whole grains, adequate sleep, stress management techniques, and avoiding excessive caffeine, alcohol, and refined sugars.

3. What are the unusual symptoms of PMS?

In addition to common symptoms like bloating, mood swings, and breast tenderness, PMS can also cause unusual symptoms such as food cravings, headaches, fatigue, joint or muscle pain, and changes in libido.