Movement

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Chronic pain days

Light stretching may alleviate your symptoms by increasing blood flow and reducing muscle tension. For me, this helps to ease pelvic pain, discomfort and inflammation while improving my flexibility.

Listen to your body and get to know your limits, here’s a list of clinically approved exercises to get you started.

Pliability also offers a 7-day free trial for guided stretching, and the Start Stretching app is also free.

Moderate pain days

Easy walking can ease Endometriosis symptoms by enhancing circulation and alleviating pelvic congestion. It also promotes the release of endorphins, which can potentially relieve pain.

Popping on that walk encourages mental clarity, contributing to an overall sense of well-being. Try a trip around the block to increase your energy levels.

Alltrails and Mapmywalk allow you to carve out a path and track your movement - perfect for trying out a new routine.

Low pain days

Light yoga or Pilates can allevitate endometriosis symptoms by stretching and strengthening the muscles. It works to reduce levels of stiffness while relieving oxidative stress.

I’ve found that Fiton is the best for free home workouts, with exercises as short as 10 minutes, it's easy to pause if you find any of the movements uncomfortable.

Alo moves also offers a subscription service for hollistic workouts that prioritise gentle movement, mindfulness and self-care.

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Outside the menstruation period

Tailor the intensity of your exercises based on your comfort level and make sure to listen to your body - you can adjust your workouts to avoid exacerbating symptoms.

It's common to experience flare-ups outside of menstruation, such as pelvic pain, spotting and distention so it's crucial to take care at all times.

Always consult with a healthcare professional or a fitness expert to create a personalised exercise plan that suits your individual needs.

Avoid high-impact

Avoid high-impact exercises as they can put excessive strain on the pelvic area. It may cause jarring movements that could worsen pelvic congestion or inflammation, triggering pain.

Invest in low-impact

Opt for low-impact or moderate exercises to help manage symptoms without aggravating your condition. There should be gentle movements that won't create intra-abdominal pressure.