What exercises help with period cramps?

Bottom lineGentle movement like a 20 to 30 minute walk, light cardio, and yoga poses such as child's pose, cat-cow, and supine twists are the best-supported exercises for period cramps because they boost circulation and release endorphins; keep the intensity easy and see a clinician if pain is severe or does not ease.

Gentle, low-intensity movement is one of the few period-pain remedies with solid research behind it. A 2019 Cochrane review found that exercise may produce a large reduction in period-pain intensity compared with doing nothing.

Best options for cramps

• Walking or light cardio - a 20 to 30 minute walk boosts circulation and releases endorphins, your body's natural painkillers. Easy cycling or swimming works too.
• Yoga poses that target the pelvis and lower back:
  • Child's pose (kneel and fold forward)
  • Cat-cow (arch and round your back on hands and knees)
  • Supine twist (lie on your back, drop both knees to one side)
  • Reclining bound angle (soles of the feet together, knees dropped open)
• Gentle stretching of the hips, hamstrings, and lower back to release muscular tension.

How to do it

Keep the effort easy - conversational pace, not a hard workout. Hold yoga poses for several slow breaths, since the breathing helps as much as the stretch. Skip heavy abdominal work on painful days.

If your pain is severe, getting worse, or does not ease with movement and usual pain relief, see a clinician - that can be a sign of a condition like endometriosis. See when are period cramps serious and our guide to the best exercises for period cramps and PMS.

This is general information, not medical advice.