Combat Adenomyosis-Induced Dysmenorrhea: Two Exercises for Lasting Relief

Adenomyosis is a common gynecological condition where endometrial tissue invades the uterine muscle layer, causing severe menstrual pain in women. Dysmenorrhea, or painful menstruation, occurs because the ectopic endometrium bleeds within the uterine muscle layer during the menstrual cycle but cannot be expelled like normal menstruation. This increases pressure within the uterine muscle layer, stimulating spasmodic contractions of the uterine smooth muscle and causing pain.

Exercise can be beneficial in alleviating long-term dysmenorrhea caused by adenomyosis. It promotes blood circulation, helps the body eliminate metabolic waste and toxins, reduces pelvic congestion, and alleviates pain. Additionally, exercise can help regulate the endocrine system, maintaining hormonal balance and reducing pain caused by hormonal fluctuations.

These Two Exercises Can Help Relieve Dysmenorrhea!

1. Yoga

Yoga is a comprehensive mind-body exercise that can significantly relieve dysmenorrhea in adenomyosis patients. Certain yoga poses, such as the Triangle Twist Pose and the Seated Spinal Twist Pose, effectively stretch the muscles and ligaments of the abdomen and pelvic area, increasing blood circulation and reducing congestion and pain. The Cat-Cow Pose mobilizes the spine, relaxes the back and abdominal muscles, and alleviates muscle tension caused by pain.

Breathing exercises in yoga, such as abdominal breathing, help patients relax physically and mentally, reducing anxiety and tension and alleviating menstrual pain. When practicing yoga, it is essential to pay attention to the proper execution of movements and coordinated breathing to avoid overstretching and injury. Beginners should practice under the guidance of a professional instructor.

2. Walking

Walking is a simple yet effective exercise suitable for patients with adenomyosis to perform during menstrual pain. Walking promotes overall blood circulation, including in the pelvic area, which helps remove accumulated metabolic waste, reducing pain and discomfort. Additionally, walking triggers the release of endorphins, natural pain relievers, which lessen the pain sensation.

For patients experiencing menstrual pain, walking in places with fresh air and beautiful surroundings, such as parks or riversides, is recommended. The duration of each walk can be adjusted according to individual physical strength and the severity of pain, generally ranging from 30 minutes to 1 hour.

Exercise Precautions

1. Timing: Avoid exercising when the pain is most severe during menstruation. The first 1-2 days of menstruation can be particularly painful, so it's advisable to rest during this period and start light exercise gradually as the pain lessens in the later stages of menstruation.

2. Intensity: Exercise intensity should be moderate to avoid overexertion. Stop immediately if you experience increased pain, dizziness, or fatigue during exercise.

3. Warm-Up and Cool-Down: Engage in sufficient warm-up activities before exercising, such as brisk walking and joint exercises. After exercising, perform relaxation exercises like stretching and massage to help alleviate muscle fatigue.

4. Posture: Maintain correct posture during exercise to avoid bending or excessive body twisting, which could increase pelvic pressure.

The pain-relief benefits of exercise are short-term and require long-term persistence to achieve noticeable results. It is recommended to develop a good exercise habit by exercising at least 3-5 times per week.

In summary, chronic menstrual pain caused by adenomyosis significantly impacts women's lives, but appropriate exercise can help alleviate pain and improve quality of life to some extent. However, exercise is only an auxiliary treatment method. If the menstrual pain is severe, it is necessary to seek medical advice and receive professional treatment.

Patients can consider treatments like the Fuyan Pill, which clears heat and detoxifies, promotes blood circulation, resolves stasis, strengthens the spleen, removes dampness, and effectively relieves pain. However, it should be avoided during menstruation and pregnancy.