Best Exercises for Period Pain: Science-Backed Moves That Really Work

If painful periods disrupt your daily routine, the best exercises for period pain could provide the relief you’ve been looking for.

Every month, millions of women experience period pain that ranges from a mild inconvenience to severe cramps that interfere with work, studies, exercise, and sleep.

If you’ve ever cancelled plans, missed classes, or curled up in bed with a hot water bottle because of menstrual cramps, you’re certainly not alone.

For many years, women were told to rest completely during their periods and avoid physical activity.

Thankfully, research over the past decade has challenged this advice.

We now know that the right type of exercise can actually reduce menstrual pain, improve blood circulation, decrease muscle tension, and help the body produce natural pain-relieving chemicals called endorphins.

As a women’s health physiotherapist, one of the most common questions I receive is:

“Should I exercise during my period, or will it make the pain worse?”

In most cases, the answer is encouraging.

Gentle, well-chosen exercises are not only safe but are often one of the most effective non-drug treatments for primary dysmenorrhea (painful periods without an underlying disease).

The key is knowing which exercises to perform, when to perform them, and which movements to avoid if your cramps are severe.

A recent network meta-analysis of 29 randomized controlled trials involving 1,808 women found that several forms of exercise,

including relaxation exercises, strength training, yoga, aerobic exercise, mixed exercise programs, and Kegel-based programs, significantly reduced period pain.

Interestingly, relaxation-based exercises produced the greatest short-term improvement,

while all exercise types showed meaningful benefits after eight weeks of regular practice (Tsai et al. 2024).

Rather than viewing exercise as something you should avoid during menstruation, it’s helpful to think of it as a tool that helps your body move more comfortably, recover faster, and become more resilient over time.

In this article,

I’ll share the exercises I commonly recommend for period pain in clinical practice, explain why they work, and discuss how to perform them safely based on your symptoms.

Can Exercise Really Reduce Period Pain?

The short answer is yes, but the type of exercise matters.

When menstrual cramps begin, many women instinctively stop moving because they worry that activity will increase their pain.

While resting for a short time is perfectly reasonable, remaining inactive throughout the day can actually increase muscle stiffness and make your body feel more uncomfortable.

From a physiotherapy perspective, menstrual pain affects much more than the uterus. It often causes:

• Tight abdominal muscles
• Pelvic floor muscle guarding
• Lower back stiffness
• Reduced hip mobility
• Shallow breathing
• Increased sensitivity to pain

Gentle movement helps interrupt this cycle.

Exercise may reduce period pain by:

• Improving blood flow to the pelvic region
• Releasing natural pain-relieving endorphins
• Reducing muscle tension
• Improving flexibility
• Supporting healthy posture
• Lowering stress levels
• Helping regulate the body’s pain response

Another large systematic review involving 49 studies and 3,129 participants concluded that all major exercise types had a positive effect on primary dysmenorrhea.

Resistance training, stretching, aerobic exercise, and multi-component programs were particularly effective when performed consistently for four to eight weeks (Zheng et al. 2024).

This is an important point because many women expect immediate results after one workout.

In reality, your body adapts gradually.

Regular movement throughout the month often leads to less painful menstrual cycles over time.

When Is It Safe to Exercise During Your Period?

For most healthy women with primary dysmenorrhea, exercising during menstruation is completely safe.

However, you don’t have to follow your usual workout routine if you’re experiencing significant cramps or fatigue.

Instead, adjust the intensity based on how you feel.

If your pain is mild

You can usually continue with:

• Brisk walking
• Cycling
• Swimming
• Pilates
• Strength training
• Yoga
• Light jogging

If your pain is moderate

Choose activities such as:

• Gentle stretching
• Walking
• Breathing exercises
• Mobility exercises
• Beginner yoga

If your pain is severe

Focus on:

• Heat therapy
• Relaxation exercises
• Diaphragmatic breathing
• Gentle position changes
• Short walks around your home

If your pain becomes unbearable, exercise should never replace medical evaluation.

Severe menstrual pain may indicate conditions such as endometriosis or adenomyosis that require professional assessment.

Before You Start: Five Physiotherapist Tips

Before we look at the exercises to relieve period pain themselves, here are a few simple guidelines I share with my patients.

1. Listen to Your Body

Exercise should leave you feeling more comfortable, not exhausted or in significantly more pain.

A mild stretching sensation is normal, but sharp pelvic pain is not.

2. Warm Up First

Spend five minutes walking slowly or performing gentle pelvic and spinal movements before stretching.

A warm body responds much better than cold, stiff muscles.

3. Don’t Hold Your Breath

Many women unknowingly hold their breath while experiencing cramps.

Instead, breathe slowly and deeply throughout every exercise.

4. Avoid Comparing Yourself With Others

Some women comfortably complete a gym session during their period, while others need a slower routine.

Both responses are normal.

5. Be Consistent

The biggest improvements usually come from exercising throughout the month, not just during menstruation.

Consistency matters far more than intensity.

Exercise #1: Child’s Pose (Balasana)

If I could recommend only one stretch for women experiencing menstrual cramps, Child’s Pose would be near the top of my list.

This gentle yoga position helps relax the lower back, lengthen the muscles surrounding the pelvis, and encourage slow diaphragmatic breathing.

How to perform it

1. Kneel comfortably on a mat.
2. Sit back towards your heels.
3. Stretch your arms forward.
4. Lower your forehead towards the floor or a pillow.
5. Breathe slowly and deeply for 30-60 seconds.

Benefits

• Reduces lower back tension
• Encourages pelvic relaxation
• Promotes deep breathing
• Helps calm the nervous system

If kneeling feels uncomfortable, place a folded blanket beneath your knees or between your hips and heels for extra support.

Exercise #2: Cat-Cow Stretch (Marjaryasana-Bitilasana)

One of the simplest yet most effective exercises for period pain is the Cat-Cow stretch.

This gentle movement improves spinal mobility, reduces stiffness in the lower back, and encourages coordinated breathing, all of which can help ease menstrual discomfort.

Many women spend long hours sitting at a desk or working from home.

Combined with period pain, prolonged sitting can make the muscles around the lower back and pelvis feel even tighter.

Cat-Cow gently mobilizes these areas without placing excessive strain on the body.

How to perform it

1. Begin on your hands and knees with your wrists under your shoulders and knees under your hips.
2. As you inhale, gently arch your back, lift your chest, and look slightly upward (Cow Pose).
3. As you exhale, round your spine, tuck your chin towards your chest, and gently draw your abdomen inward (Cat Pose).
4. Repeat slowly for 8-10 breaths.

Benefits

• Improves spinal flexibility
• Relieves lower back stiffness
• Encourages diaphragmatic breathing
• Reduces muscle guarding around the pelvis

Move slowly and avoid forcing the movement.

The goal is relaxation rather than stretching to your maximum range.

Exercise #3: Supine Knee-to-Chest Stretch

This gentle stretch helps release tension in the lower back, hips, and gluteal muscles, which often become tight during menstruation.

How to perform it

1. Lie comfortably on your back.
2. Bring one knee towards your chest while keeping the other leg bent or straight.
3. Hold for 20-30 seconds.
4. Repeat on the opposite side.
5. Finish by hugging both knees to your chest if comfortable.

Benefits

• Relaxes the lumbar muscles
• Reduces pelvic tension
• Improves hip mobility
• May ease referred lower back pain during menstruation

If lying flat is uncomfortable, place a small pillow under your head or knees for support.

Exercise #4: Pelvic Tilts

Pelvic tilts are one of my favorite exercises because they gently activate the deep abdominal muscles without placing stress on the body.

Many women unknowingly hold excessive tension in their lower back during their period.

Pelvic tilts help restore normal movement while reducing stiffness.

How to perform it

1. Lie on your back with your knees bent.
2. Tighten your lower abdominal muscles gently.
3. Flatten your lower back into the floor by tilting your pelvis.
4. Hold for 3-5 seconds.
5. Relax and repeat 10-15 times.

Benefits

• Improves pelvic mobility
• Activates deep core muscles
• Reduces lower back discomfort
• Encourages better posture

Remember, this is a gentle movement. Avoid pushing forcefully or holding your breath.

Exercise #5: Walking

Walking may seem too simple to make a difference, but it remains one of the most effective forms of exercise for menstrual health.

A short walk increases blood circulation, stimulates the release of endorphins, improves mood, and reduces muscle stiffness without placing excessive demand on the body.

As a physiotherapist, I often encourage women to aim for a comfortable 20-30 minute walk rather than staying in bed throughout the day.

Benefits of walking include:

• Improved circulation
• Reduced muscle stiffness
• Better mood
• Increased energy levels
• Gentle activation of the pelvic and hip muscles

The pace should allow you to carry on a conversation comfortably.

There is no need to walk quickly or push through severe pain.

Exercise #6: Modified Glute Bridge

The glute bridge is commonly associated with fitness training, but a modified version can also support women experiencing menstrual pain.

Strong gluteal muscles help improve pelvic stability, reduce strain on the lower back, and support healthy movement patterns.

How to perform it

1. Lie on your back with your knees bent.
2. Keep your feet hip-width apart.
3. Tighten your abdominal muscles gently.
4. Lift your hips only until your shoulders, hips, and knees form a straight line.
5. Hold for three seconds before lowering slowly.

Repeat 8-10 times.

If cramps are severe, reduce the height of the lift or postpone strengthening exercises until your period pain begins to settle.

Exercise #7: Hip Flexor Stretch

Many people don’t realise that tight hip flexor muscles can contribute to pelvic discomfort.

Women who spend much of the day sitting often develop shortened hip flexors, which may increase strain around the pelvis and lower back.

How to perform it

1. Step one foot forward into a comfortable lunge position.
2. Keep your back upright.
3. Gently shift your body forward until you feel a stretch across the front of the back hip.
4. Hold for 20-30 seconds.
5. Repeat on both sides.

Benefits

• Improves hip flexibility
• Reduces pelvic tightness
• Supports better posture
• Relieves lower back strain

Avoid bouncing or forcing the stretch.

Exercise #8: Gentle Core Activation

Many women believe abdominal exercises should be avoided during menstruation.

While high-intensity core workouts may feel uncomfortable during severe cramps, gentle activation of the deep abdominal muscles can improve stability and reduce unnecessary muscle tension.

One simple exercise involves drawing the lower abdomen inward while breathing normally.

How to perform it

1. Lie comfortably on your back.
2. Bend your knees.
3. Take a slow breath in.
4. As you breathe out, gently draw your lower abdomen inward without holding your breath.
5. Hold for 5 seconds while continuing to breathe.
6. Repeat 10 times.

This exercise activates the transversus abdominis, one of the body’s key stabilising muscles.

Why Relaxation Exercises Deserve More Attention

One of the most interesting findings from recent research is that relaxation-based exercise programs consistently ranked among the most effective approaches for reducing menstrual pain.

This highlights an important message that many people overlook: managing period pain isn’t always about working harder.

Sometimes, teaching your muscles and nervous system to relax is exactly what your body needs.

As physiotherapists,

we often see women who unknowingly tense their abdominal muscles, pelvic floor, shoulders, and lower back during painful periods.

Relaxation exercises combined with slow breathing can help interrupt this protective pattern and make movement feel much more comfortable.

How Often Should You Exercise?

One of the biggest misconceptions is that these exercises only need to be performed during menstruation.

Research suggests that the greatest improvements occur when women exercise consistently throughout the month.

A practical weekly routine may include:

• Walking: 4-5 days per week
• Stretching: Daily or at least 5 days per week
• Strength exercises: 2-3 times per week
• Yoga or relaxation exercises: 2-4 times per week
• Breathing exercises: Daily, especially during menstruation

Consistency helps your muscles, joints, and nervous system adapt over time, reducing the severity of future menstrual cramps.

A systematic review and meta-analysis evaluating exercise therapy reported significant improvements in pain intensity and functional ability among women with primary dysmenorrhea,

supporting regular exercise as an effective non-pharmacological treatment (Sharma et al. 2023).

Exercise #9: Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend that helps stretch the abdominal muscles, improve spinal mobility, and reduce stiffness in the lower back.

Many women who spend long hours sitting or experience lower back pain during their periods find this pose particularly beneficial.

How to Perform It

1. Lie on your stomach with your legs extended behind you.
2. Place your palms under your shoulders.
3. As you inhale, gently lift your chest while keeping your elbows slightly bent.
4. Keep your shoulders relaxed and away from your ears.
5. Hold the position for 15-30 seconds while breathing normally.
6. Slowly lower yourself back down.

Benefits

• Stretches abdominal muscles
• Improves spinal flexibility
• Reduces lower back stiffness
• Encourages deeper breathing

Avoid forcing the stretch if you have significant back pain or discomfort.

Exercise #10: Butterfly Stretch (Baddha Konasana)

The Butterfly Stretch gently opens the hips and inner thighs while reducing tension around the pelvis.

How to Perform It

1. Sit comfortably on the floor.
2. Bring the soles of your feet together.
3. Allow your knees to fall outward naturally.
4. Hold your feet with both hands.
5. Sit tall and breathe deeply for 30-60 seconds.

Benefits

• Improves hip flexibility
• Reduces pelvic muscle tightness
• Encourages relaxation
• Improves circulation around the pelvis

Remember that your knees do not need to touch the floor. Stretch only to a comfortable point.

Exercise #11: Pelvic Floor Relaxation

When women think about pelvic floor exercises, they often think only about strengthening.

However, during painful periods, many women actually need to learn how to relax these muscles.

Pain naturally causes muscles to tighten. If the pelvic floor remains tense throughout menstruation, it can contribute to pelvic discomfort, lower abdominal pain, and even pain during sitting or intercourse.

A simple relaxation exercise involves:

• Lying comfortably on your back.
• Placing one hand on your abdomen.
• Taking slow diaphragmatic breaths.
• Imagining the pelvic floor gently relaxing downward as you exhale.
• Continuing for five to ten minutes.

Rather than forcing movement, the goal is to reduce unnecessary muscle guarding and encourage a sense of ease throughout the pelvis.

Exercise #12: Supported Legs-on-a-Chair Position

Not every exercise has to involve movement.

Sometimes, changing your body’s position can reduce muscle tension and improve comfort.

One position I frequently recommend is resting with your lower legs supported on a chair or sofa.

How to Perform It

1. Lie on your back.
2. Rest both lower legs on a chair so your hips and knees are bent to roughly 90 degrees.
3. Place a small pillow under your head if needed.
4. Practise slow diaphragmatic breathing for five to ten minutes.

Benefits

• Relaxes the lower back
• Reduces pressure on the pelvis
• Encourages muscle relaxation
• Helps calm the nervous system

This position is particularly useful when cramps are severe and active exercise feels uncomfortable.

Exercises to Avoid During Severe Period Pain

Although movement is generally beneficial, some exercises may temporarily worsen symptoms if performed during intense period pain and cramps.

Consider postponing the following until you feel more comfortable:

• Heavy weightlifting
• High-intensity interval training (HIIT)
• Sprinting
• Maximum-effort abdominal workouts
• Deep backbends if they increase discomfort
• High-impact jumping exercises

Instead of avoiding movement altogether, reduce the intensity and choose gentle stretching, walking, or breathing exercises until symptoms improve.

Common Mistakes Women Make

Over the years, I’ve noticed several common mistakes that prevent women from getting the full benefits of exercise for period pain.

Waiting Until the Pain Is Severe

Exercise is often more effective when practiced consistently throughout the month rather than only after severe cramps begin.

Holding Your Breath

Many women unknowingly hold their breath while experiencing pain.

Slow, controlled breathing helps relax both the abdominal muscles and the pelvic floor.

Skipping Warm-Ups

Beginning intense exercise without warming up can increase muscle stiffness.

Comparing Yourself to Others

Every woman’s menstrual cycle is different.

Some days your body will tolerate more movement than others, and that’s completely normal.

Ignoring Persistent Symptoms

Exercise is an effective tool for managing primary dysmenorrhea, but it should never be used to ignore warning signs of an underlying medical condition.

When Should You Stop Exercising and See a Doctor?

Exercise is generally safe for most women, but there are times when medical evaluation is more important than continuing your workout.

Speak to a healthcare professional if you experience:

• Menstrual pain that becomes progressively worse each month.
• Pain that continues after your period has ended.
• Heavy menstrual bleeding requiring frequent pad or tampon changes.
• Pain during sexual intercourse.
• Fever, chills, or unusual vaginal discharge.
• Sudden, severe pelvic pain.
• Pain that prevents you from carrying out your normal daily activities despite trying self-care measures.

These symptoms may indicate conditions such as endometriosis, adenomyosis, uterine fibroids, ovarian cysts, or pelvic inflammatory disease, all of which require appropriate medical assessment.

Conclusion

Exercise is one of the most effective non-drug strategies for managing primary dysmenorrhea, and the evidence supporting its benefits continues to grow.

Whether you choose walking, yoga, stretching, gentle strengthening, or relaxation exercises, regular movement;

can help reduce muscle tension, improve circulation, support pelvic health, and decrease the intensity of menstrual cramps over time.

The key is choosing exercises that match how you feel rather than following a rigid routine to relieve your period pain.

On days when your symptoms are mild, you may feel comfortable with a full workout.

On more difficult days, gentle stretching, diaphragmatic breathing, or a short walk may be all your body needs.

Listening to your body while staying as active as possible is often more beneficial than complete bed rest.

Finally, remember that exercise is one part of a comprehensive approach to menstrual health.

Combining regular physical activity with adequate sleep, balanced nutrition, hydration, stress management, and professional medical care when necessary offers the best chance of long-term relief.

If your period pain is severe, worsening, or affecting your quality of life despite these measures, don’t ignore it.

Early assessment and appropriate treatment can help identify underlying conditions and ensure you receive the care you need to stay healthy, active, and confident throughout every stage of your menstrual cycle.

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Medical Disclaimer!

This article has been reviewed and written under the guidance of our Head Physiotherapist, Dr. Kruti Raj (PT, MUHS,CPT,CMPT). The information shared is intended for educational purposes only and should not be considered a substitute for personalized medical advice, diagnosis, or treatment.

Please consult us or any other qualified healthcare professional before beginning any exercise program, especially if you are experiencing pain, recovering from injury, or managing a medical condition.