Exercise for Endometriosis

exercise for endometriosis

Endometriosis is a systemic, whole body disease where tissue that has been known to be similar to the endometrium invades any area of the body. Although, studies are now showing that the tissue is actually quite different to the endometrium! Endometriosis can impact areas outside of the pelvis too.

The two most commonly known issues associated with Endometriosis include PAIN and FERTILITY PROBLEMS. There are also many other symptoms associated with endometriosis.

People may experience one or more of the following symptoms:

  • Pain
  • Fertility problems
  • Cramping
  • Stiffness and reduced joint range of motion
  • Posture problems
  • Reduced pelvic floor strength/function
  • Tightness in the pelvic floor
  • Inflammation and bloating
  • Digestive complications (constipation for example)
  • Brain fog
  • Mental health complications such as depression and anxiety
  • Nerve pain
  • Intense period pain and heavy periods

Exercise and Endometriosis – the barriers:

  • Pain
  • Fatigue
  • Brain fog
  • Mental health barriers

Exercise can help with:

  • Pain reduction
  • Improved posture
  • Improved pelvic floor function
  • Reduced stiffness and cramping
  • Improved mood and mental health
  • General strength and conditioning
  • General health and wellbeing
  • Other health conditions
  • Preventing the onset of other health conditions

What types of exercise is recommended for endometriosis?

  • Pelvic floor and core exercise: being both able to engage AND relax the pelvic floor (often people with endo have hypertonic pelvic floor, which is when the pelvic floor muscles become too tight and have trouble relaxing)
  • Stretches: to reduce tightness and stiffness
  • Posture correction exercise: posture is often compromised for people with endometriosis. Exercises to correct this is helpful to prevent injury and further pain
  • Aerobic exercise and strength exercise: very beneficial for general strength and conditioning, so people can continue to perform activities of daily living and functional tasks. It also assists with overall health and wellbeing
  • Choosing exercise that you enjoy is best

What if I cannot exercise due pain?

  • Talk to an exercise physiologist experienced with exercise prescription for endometriosis
  • Have a flexible exercise arrangement (as pain can often be unpredictable!)
  • Perhaps adopt the traffic light system:
  • Red day: high pain day – rest, no structured exercise
  • Orange day: moderate pain day – a little bit of movement/exercise
  • Green day: no pain/minor pain day – do a little more movement/exercise
  • Be kind to yourself
  • Start small, start light, gradually increase as able (and know this may fluctuate depending on pain flare-ups)
  • Understand that each woman is different. Some people with endo can perform high intensity exercise, others cannot.
  • Therefore, exercise programs need to be individualised for each person – there is no one sized fits all approach.

If you wish to learn more about exercise for endometriosis, you can listen to our FREE webinar on this website: Exercise for Endometriosis: a pain management strategy.

Want to know more, contact us today!