Endometriosis is a chronic condition associated with severe, life-impacting pain. Managing it is a journey that often involves trial and error. In this blog, we delve into professional physio tips aimed at empowering you to take control of your well-being and find relief from the challenges posed by endometriosis. 

Yoga for Persistent Pelvic Pain: 

• There is more and more evidence to support the use of yoga to improve pain and quality of life (QoL) in women with chronic pelvic pain (CPP). Yoga postures not only stretch the pelvic floor muscles but also strengthen the hip and back muscles. Research shows that a significant difference in pain levels was noted after 8 weeks of regular practice.⁽¹⁾
• Regular Exercise Routine : 

Regular exercise emerges as a formidable ally in combating the intensity and frequency of pain  associated with endometriosis. Engaging in physical activity enhances blood flow, reduces inflammation , and triggers the release of endorphins – the body's natural painkillers ^(2,3,4) Strive for at least 150 minutes of moderate-intensity exercise weekly, choosing activities that bring you joy and relief. 

Breathing Techniques: 

• Employ  breathing techniques (such as pranayama learned in yoga) as a simple yet potent strategy for pain reduction.⁽⁵⁾ This technique induces relaxation in the nervous system, abdominal muscles, and pelvic floor, offering a respite from discomfort associated with endometriosis.

Mindfulness: 

• Delve into mindfulness (such as mindful walking, body scanning or meditation) as a holistic approach to addressing the sensitization of the nervous system. It's a comprehensive method contributing to overall well-being and the improvement of quality of life.⁽⁶⁾ 

Prioritize High-Quality Sleep: 

• Acknowledge the pivotal link between sleep and pain amplification. Prioritize high-quality sleep, as sleep deprivation can intensify pain associated with endometriosis, adding an essential layer to your pain management strategy. ⁽⁷⁾ 

Consider TENS: 

• Explore the potential benefits of a TENS machine—a non-invasive device that sends electrical signals to the nervous system, diminishing its ability to transmit pain signals to the brain. This addition to your toolkit can provide additional relief from endometriosis-related pain. ⁽⁸⁾ 

Specialized Assistance from a Pelvic Floor Physiotherapist: 

• For those grappling with chronic pelvic pain, seeking specialized assistance from a pelvic floor physiotherapist is highly recommended. Offering a range of effective treatments, including manual therapy techniques, tailored exercise programs, and pain management strategies, we aim to equip you with tools for self-management through movement.a⁽⁹⁾ 

In conclusion, the management of endometriosis pain is a deeply personal journey. By integrating these professional physio tips, you can empower yourself to lead a more pain-free and fulfilling life. Remember, seeking support and employing a multifaceted approach are key components of this journey towards enhanced well-being. 

REFERENCES: 

1. Saxena R, Gupta M, Shankar N, Jain S, Saxena A. Effects of yogic intervention on pain scores and quality of life in females with chronic pelvic pain. Int J Yoga. 2017 Jan-Apr;10(1):9-15. doi: 10.4103/0973-6131.186155. PMID: 28149062; PMCID: PMC5225749. 

2. Francisco Artacho-Cordón, María del Mar Salinas-Asensio, Noelia Galiano-Castillo, Olga Ocón-Hernández, Francisco M. Peinado, Antonio Mundo-López, Mario Lozano-Lozano, Francisco Álvarez-Salvago, Manuel Arroyo-Morales, Carolina Fernández-Lao, Irene Cantarero-Villanueva, Effect of a Multimodal Supervised Therapeutic Exercise Program on Quality of Life, Pain, and Lumbopelvic Impairments in Women With Endometriosis Unresponsive to Conventional Therapy: A Randomized Controlled Trial, Archives of Physical Medicine and Rehabilitation, Volume 104, Issue 11, 2023, Pages 1785-1795, ISSN 0003-9993. 

3. Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984 Mar-Apr;1(2):154-71. doi: 10.2165/00007256-198401020-00004. PMID: 6091217. 

4. Bonocher CM, Montenegro ML, Rosa E Silva JC, Ferriani RA, Meola J. Endometriosis and physical exercises: a systematic review. Reprod Biol Endocrinol. 2014 Jan 6;12:4. doi: 10.1186/1477-7827-12-4. PMID: 24393293; PMCID: PMC3895811. 

5. Gonçalves AV, Makuch MY, Setubal MS, Barros NF, Bahamondes L. A Qualitative Study on the Practice of Yoga for Women with Pain-Associated Endometriosis. J Altern Complement Med. 2016 Dec;22(12):977-982. doi: 10.1089/acm.2016.0021. Epub 2016 Aug 23. PMID: 27552065. 

6. Hansen KE, Brandsborg B, Kesmodel US, Forman A, Kold M, Pristed R, Donchulyesko O, Hartwell D, Vase L. Psychological interventions improve quality of life despite persistent pain in endometriosis: results of a 3-armed randomized controlled trial. Qual Life Res. 2023 Jun;32(6):1727-1744. doi: 10.1007/s11136-023-03346-9. Epub 2023 Feb 17. PMID: 36797461; PMCID: PMC10172241. 

7. Arion K, Orr NL, Noga H, Allaire C, Williams C, Bedaiwy MA, Yong PJ. A Quantitative Analysis of Sleep Quality in Women with Endometriosis. J Womens Health (Larchmt). 2020 Sep;29(9):1209-1215. doi: 10.1089/jwh.2019.8008. Epub 2020 Mar 13. PMID: 32176592. 

8. Mira TA, Giraldo PC, Yela DA, Benetti-Pinto CL. Effectiveness of complementary pain treatment for women with deep endometriosis through Transcutaneous Electrical Nerve Stimulation (TENS): randomized controlled trial. Eur J Obstet Gynecol Reprod Biol. 2015 Nov;194:1-6. doi: 10.1016/j.ejogrb.2015.07.009. Epub 2015 Aug 6. Retraction in: Eur J Obstet Gynecol Reprod Biol. 2018 Nov 16;: Erratum in: Eur J Obstet Gynecol Reprod Biol. 2018 Nov 16;: PMID: 26319650. 

9. Wójcik M, Szczepaniak R, Placek K. Physiotherapy Management in Endometriosis. Int J Environ Res Public Health. 2022 Dec 2;19(23):16148. doi: 10.3390/ijerph192316148. PMID: 36498220; PMCID: PMC9740037.