Exercising with Endometriosis

Reading time 1.30 mins 

by Dr Yogesh Nikam

Dr Yogesh Nikam

Exercise can benefit individuals with endometriosis, as it can help improve symptoms and overall well-being. However, it’s crucial to approach exercise cautiously and listen to your body. Here are some exercise recommendations for individuals with endometriosis:

  1. Low-impact activities: Opt for low-impact exercises that are gentle on the body, such as walking, swimming, cycling, or using an elliptical machine. These activities help improve cardiovascular fitness without putting excessive strain on the joints.
  2. Yoga: Practicing yoga can help improve flexibility, reduce stress, and promote relaxation. Look for gentle or restorative yoga classes focusing on stretching and breathing techniques. Avoid intense or strenuous yoga poses that may exacerbate pain or discomfort.
  3. Pilates: Pilates exercises can strengthen the core, improve posture, and enhance overall muscle tone. However, choose activities that don’t strain the pelvic area or exacerbate pain symptoms. Modify movements as needed and communicate with your instructor about your condition.
  4. Strength training: Incorporate light to moderate strength training into your routine to build muscle strength and support joint stability. Focus on exercises targeting major muscle groups, such as body weight, resistance bands, or light dumbbells. Avoid heavy lifting that may strain the pelvic area.
  5. Stretching and flexibility exercises: Regular stretching can help relieve muscle tension and improve flexibility; in particular, focus on stretching the lower back and pelvic area. Gentle stretches for the hamstrings, quadriceps, and hip flexors can also be beneficial.
  6. Mind-body exercises: Consider incorporating mind-body exercises like meditation or tai chi into your routine. These practices can help manage stress, promote relaxation, and improve overall well-being.
  7. Breathing exercises: Compliment endometriosis exercises with practising deep breathing to help manage pain and reduce stress, promoting overall well-being.
  8. Rest when needed: Don’t push yourself too hard; rest when your body needs it, especially during menstruation or when experiencing painful symptoms.

Everyone’s experience with endometriosis is unique, and what works for one person may not work for another. Listening to your body and adapting exercises to your comfort level is essential. Start slowly with comfortable exercises and gradually increase the intensity or duration of your workouts. Consult your healthcare provider if you experience pain or discomfort during or after exercise. A healthcare provider or a physical therapist can provide personalized advice based on your condition. They can guide you in developing an exercise plan that suits your needs and helps manage your symptoms effectively.

Disclaimer: The information provided does not constitute medical, professional or expert advice. Users should seek professional medical assistance if they suffer from any medical problem. I have written this blog in good faith, based on the best available current evidence; however, I cannot guarantee and assume no legal liability or responsibility for the currency or completeness of the information.