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4 Ways Exercise Can Help Endometriosis
Exercise may feel like the last thing you want to do when you’re dealing with pelvic pain and cramping, but staying active may actually help relieve endometriosis symptoms. By Julie StewartMedically Reviewed by Rosalyn Carson-DeWitt, MDReviewed: February 5, 2019Medically ReviewedAnne Baek/iStockWhen you’re struggling with endometriosis symptoms like pelvic pain, cramping, and excessive bleeding, going for a run or rolling out the mat for a yoga session might seem pretty unappealing.
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However, working out can actually improve symptoms for some women who have endometriosis, helping them feel better, both mentally and physically. “Exercise in endometriosis is not well studied, but if a patient tells me that when she works out she feels better, I say, ‘Go do it,’” says Sanjay Agarwal, MD, a professor of obstetrics, gynecology, and reproductive sciences at the University of California at San Diego.
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“It’s good for you for many reasons, so go exercise.”
The Benefits of Exercising With Endometriosis
Here’s how a commitment to fitness might help you soothe some of the symptoms of endometriosis. 1 Exercise can boost your mood
You’ve heard of runner’s high, right?
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When you work out, your brain produces natural endorphins that can boost your mood, says Hugh Taylor, MD, the chair of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine in New Haven, Connecticut. “Exercise is not a cure for endometriosis, but it can certainly help with some of the pain and mood changes that are associated with it.” The mood-boosting effect of exercise is especially important because depression and anxiety sometimes occur along with endometriosis.
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“There’s naturally a higher incidence of depression and anxiety in people with endometriosis that we believe is actually caused by the endometriosis,” says Dr. Taylor. His research in animal models, published in February 2018 in the journal Biology of Reproduction, suggests a direct link between endometriosis and these mental health disorders.
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For the maximum effect of exercise on your mood, break a sweat. “The more vigorous the exercise,” Taylor says, “the better the endorphin production — plus, it’s always good for your health, so I generally recommend to any of my patients that some fairly vigorous exercise is good idea for all of us.”
2 Exercise can help relieve pain
“I think there are many reasons that exercise can be part of a multipronged strategy to treat endometriosis pain,” says Dr.
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Agarwal. First, when you work out, you loosen a variety of ligaments and muscles, which allows you to move better in spite of your pain. What’s more, Agarwal says, “exercise can prompt the release of natural opioids-like substances that can help you manage pain.” Another benefit is that when you exercise, you can focus on the workout itself instead your pain.
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Don t miss these lifestyle tips from women who have endo Find answers on Tippi
3 Exercise can restore strength to your pelvic floor Some women who have endometriosis can develop scar tissue or adhesions, bands of scar tissue that can bind tissues and organs together. When that happens, physical therapy with a pelvic floor specialist can be helpful, says Taylor. A pelvic floor physical therapist can develop a customized plan for strengthening the muscles and ligaments around your bladder, vagina, and bowels to help you reduce pain and move better.
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In a study published in December 2017 in the Journal of Physical Therapy Science, it was reported that women who did eight weeks of a specialized exercise program experienced a significant reduction in pain. You can find a qualified physical therapist who specializes in pelvic floor training in the American Physical Therapy Association's directory. 4 Exercise benefits your whole body
The benefits of working out are far-reaching, extending throughout the body.
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Exercise can improve your blood circulation, bringing nutrients and oxygen to your organs and other body systems. In addition, exercise can reduce your estrogen levels, a change that could be helpful in ameliorating endometriosis symptoms, as estrogen is linked to the inflammatory processes that cause pain in endometriosis.
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What Should Your Exercise Plan for Endometriosis Look Like
Some endometriosis experts are developing specialized programs, such as yoga routines and Pilates workouts, specifically designed to help women with the condition. Some women enjoy these types of activities, although according to a study published in January 2019 in BMC Complementary & Alternative Medicine, about 16 percent of participants reported increased pelvic pain with activities like yoga and Pilates. If running is more your speed, consider this: The Endometriosis Foundation of America participates as a charity team in various marathons across the country.
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All in all, more research is needed to determine the optimal type and amount of exercise for women with endometriosis. While some women with the condition may be able to do vigorous cardio, others may need something more gentle.
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So it’s important to find the type of workout that appeals to you and that you can do comfortably, and talk to your doctor about it. Your doctor can advise you as to whether you’re on the right track with a safe exercise plan that won’t aggravate endometriosis symptoms like pelvic pain. “It’s no good me for to say to do one thing or another if you want to do something else,” says Agarwal.
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“The exercise you want to do and will do — that’s the one that’s going to work best.”
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