What is Menstrual Cramp?
Almost all ladies experience the ill effects of premenstrual indications sooner or later in their life, and up to 15% of women experience this extreme period pain, called Dysmenorrhea. As the uterus contracts all through the menstrual cycle, it can cause cramping and pain in the stomach area and lower back. This sort of muscle pain is an aftereffect of the uterine muscles pushing against surrounding veins (blood vessels) and cut the oxygen to the muscles temporarily.
Pain occurs in the lower back and lower belly. It starts from 1 to 2 days before the monthly cycle and keeps last from 2 to 4 days.
- Loose stools
- Pain at thighs
- Cramp pain in lower back and abdomen
- continuous ache
Fight against Menstrual cramp
- Janu sirsasana
- Seated in Easy posture, straight out your right leg, place the base of the left foot against the right thigh.
- Breathe in the arms up and Lift your sternum as much as you can.
- Breathe out, bend forward from your lower spine and try to Grab your toes for more stretch
- Put your head down towards knees and slide the right heel away from you. For more stretch in the leg, pull the toes towards you.
- Loosen up the shoulders, neck, and face. Ensure the shoulders are parallel to the floor. Utilize the arms sufficiently to keep the head in contact with the knee.
- Inhale and hold for 3-6 breaths
- To discharge: breath in the arms up over your head, breathe out them to the floor — repeat opposite side.
2. Child’s pose
- Breathe out and bring down the hips to the heels and head to the floor. Have the knees together or spread the knees somewhat separated.
- The arms can be overhead with the palms on the floor, or the arms can be close by the body with the palms up.
- Inhale gradually and deeply, effectively squeezing the abdomen against the thighs on the breathe in.
- Inhale and hold for 4-12 breaths.
- Slowly inhale up to a seated position.
3. Cat/Cow Pose
- Hands and knees on the floor. Knees parallel to your hips, and your wrists parallel to shoulder. Spine level in a straight line and your abs locked in. Take a deep inhale.
- Breathe out, Curve your spine up, and think you’re pulling your abdomen towards your spine. move your chin towards the chest and release your neck
- On your breath in, curve your spine down, let your abdomen relax. Head up and tailbone up — without putting any unnecessary weight on your neck.
- Simultaneously, continue the flow and synchronize your breath with each movement -inhale for cow pose and exhale for cat pose.
- Repeat around 10 rounds, or until your spine is heated up.