Updated on - 23 Oct 2025
Many women feel pain and discomfort during their period, and cramps are one of the most common symptoms. These cramps can make everyday tasks harder and affect your mood and energy. The good news is that gentle movement and light exercise can help ease the pain. In this blog, we’ll look at what causes period cramps, how exercise can make a difference and which simple exercises are best for relief.
What causes period cramps?
Period cramps happen when the muscles in your uterus contract to help shed its lining. These contractions are caused by chemicals in your body called prostaglandins. When levels of prostaglandins are high, the cramps can feel stronger and more painful. This pain is usually felt in the lower belly, back or even down the legs.
Some people feel mild cramps, while others may experience stronger pain that interferes with their daily life. The good news is that there are natural ways to ease the pain, and exercise is one of the most effective.
Benefits of exercise during your period
It might feel like the last thing you want to do, but light exercise during your period can help in many ways:
- Improves blood flow: Movement helps improve circulation, which can reduce the tight feeling in your lower belly.
- Releases endorphins: These are your body’s natural "feel-good" chemicals that help ease pain and lift your mood.
- Reduces stress: Exercise can calm your mind and help with mood swings.
- Relieves bloating: Gentle movement helps your digestive system work better, reducing that heavy or bloated feeling.
Exercises for painful period cramps
These gentle exercises can be done at home, even on days when you're not feeling your best:
Pelvic tilts offer a soothing remedy for lower abdominal discomfort during menstruation. Begin the exercise by lying on your back, knees bent and feet flat on the ground. Gently tilt your pelvis upward, engaging your core muscles and then relax it back down. This rhythmic motion helps release tension in the lower abdominal region, targeting the cramping sensation that often accompanies periods. Perform 10-15 repetitions of pelvic tilts to foster relaxation and alleviate period-related discomfort, providing a natural relief for troublesome cramps.
This is the easiest and most comforting exercise for period pain. A restorative posture like a child’s pose can work wonders in easing your lower back and abdominal muscles during your menstrual cycle. Kneel on the floor and gently sit back on your heels; you should extend your arms forward. This gentle stretch elongates the spine and aids in relaxing both the lower back and abdominal muscles. As you surrender to the pose for around 30 seconds to a minute, you encourage the release of tension, fostering a sense of comfort.
The cobra stretch is a rejuvenating exercise that addresses abdominal and back tension associated with period cramps. Lie face down, palms beneath your shoulders. Gently lift your upper body off the ground, arching your back while maintaining a connection to the pelvis. This stretch extends the abdominal area and soothes cramps. Hold the pose for 15-30 seconds, repeating a few times to ease discomfort and support a more relaxed state during your period.
Engaging in a gentle walking routine holds the power to elevate period cramps through improved circulation and mood elevation. A 20-30-minute brisk walk enhances blood flow to the pelvic region, providing natural relief to cramps. Additionally, physical activity releases endorphins, which are your body’s natural pain relievers. These endorphins uplift your mood and mitigate the intensity of period discomfort, ultimately contributing to a more comfortable menstrual experience.
Deep breathing holds the key to calming the nervous system and minimising the impact of period cramps. Find a quiet space, sit comfortably and close your eyes. Inhale slowly through your nose and allow your abdomen to expand; exhale gently through your mouth, releasing any tension. This deliberate deep breathing triggers a relaxation response, lowering stress levels and easing the intensity of cramps. Practice deep breathing for a few minutes to cultivate a tranquil environment within your body.
Pelvic stretches for painful period cramps
Stretching the muscles around your hips and lower back can reduce tightness and pain. Here are a few simple pelvic stretches:
Lie on your back and gently bring one or both knees to your chest. Hold for 20-30 seconds. This can help relax your lower back and belly.
Stand or sit and slowly move your hips in a circle. This loosens up your pelvic muscles and improves blood flow.
Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet and gently press your knees down. This stretch helps open the hips and reduce tension.
Sit with your legs stretched out in front of you. Slowly reach for the toes while keeping your back straight. The stretch targets the lower back and hamstrings, easing some of the pressure.
Tips for getting relief from period cramps
Here are some things you can do to minimise the pain and discomfort that comes with periods:
- Stay hydrated: Drink enough water to reduce bloating and help your muscles work better.
- Use heat: A hot water bottle or warm bath can help relax your muscles.
- Rest when needed: Listen to your body. Rest is important, especially if the cramps are severe.
- Avoid heavy meals: Eating lighter, healthier meals can make you feel more comfortable.
- Breathe deeply: Deep breathing helps calm your body and reduce stress, which can make cramps worse.