You’ve likely seen lots of exercises to do and what to avoid but here’s the science behind how exercise has a positive effect on managing your endometriosis and overall health!
Exercise reduces inflammation within the body
Endometriosis is an inflammatory condition and exercise reduces inflammation in the body. Little movement “snacks” of just 15-30 minutes can have a positive impact on your inflammatory markers.
Exercise helps with the desensitization of pain
When pain signals to the brain are constant and amplified the body becomes increasingly sensitive. You may notice an activity that was once not painful, becomes painful. One way to manage this over-sensitization is through desensitization, which involves gradually exposing your body to movements that cause mild discomfort in a relaxed, safe and controlled environment. By doing this we are retraining the brain that movement is not a threat to the body, which can help improve quality of life and help with activities of daily living.
Exercise and stretching can help relax tight muscles
It is quite common that the pain caused by endometriosis can cause the muscles around the hips, pelvis, abdomen, and lower back to contract and become tight causing a reduced range of motion and a general feeling of stiffness. Prior to starting a strength program, it’s important to build a solid foundation in the body with muscles, ligaments, and tendons in their optimal lengthened state.
Exercise can improve posture
Often those managing endometriosis have adopted a forward posture position in their shoulders and head position. (1,2) We know when we are in a lot of pain we tend to round forward and brace muscles as a protective mechanism. With posture in this constant position, it causes the muscles and ligaments around the abdomen and pelvis to become shortened and tight! A more open posture will lead to less pain and stiffness in the head, neck, and shoulders as well as the pelvis and lower back!
With so many benefits to including exercise in your endometriosis management, remember to speak to your allied health team to get an individualized program to manage your symptoms.
REFERENCES:
1. Awad E, Ahmed HAH, Yousef A, Abbas R. Efficacy of exercise on pelvic pain and posture associated with endometriosis: within subject design. J Phys Ther Sci. 2017 Dec;29(12):2112-2115. doi: 10.1589/jpts.29.2112. Epub 2017 Dec 7. PMID: 29643586; PMCID: PMC5890212.
2. Pastore EA, Katzman WB. Recognizing myofascial pelvic pain in the female patient with chronic pelvic pain. J Obstet Gynecol Neonatal Nurs. 2012 Sep-Oct;41(5):680-91. doi: 10.1111/j.1552-6909.2012.01404.x. Epub 2012 Aug 3. PMID: 22862153; PMCID: PMC3492521.