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10 Yoga Poses & Stretches for Period Cramps


Around 80% of people who menstruate experience period pain, formally known as dysmenorrhoea. Lower back, hip, and uterine pains range from mild discomfort to so debilitating they impact daily life. If your period pain is medium to mild, you may benefit from yoga and stretching.

Physical activity can be particularly beneficial for lower back and abdominal pain, but is less effective for headaches and nausea from menstruating. Explore ten poses you can do before and while menstruating to reduce your discomfort.

1. Childs’ Pose

This position is great for stretching out your lower back and hips. Try widening your hips for a deeper stretch!

2. Cat-cow

These poses are great for stretching out your lower back. Slowly move through Cat and Cow a few times to stretch your back out. You may find that one provides more pain relief than the other. After a few repetitions, feel free to spend some time in the position that feels best.

3. Laying Twist

This is another stretch that targets your lower back. Plus, it’s super easy! 

Laying flat on your back, bring one knee in to your chest, then let it fall across your body. Using your head, look in the opposite direction, and use your hand to pull your leg down for a deeper stretch. Repeat on the other side.

4. Pigeon Pose

This stretch is great for opening up your hips. You may find that leaning forward, or arching your back may also provide lower back pain relief. Experiment in this pose to find what feels best for your body.

5. Butterfly Pose 

Butterfly is great for stretching your lower back and opening your hips. In butterfly pose, keeping your back straight, lean forward toward your feet. 

You can also bounce your knees (like a butterfly flapping its wings) for more of a stretch in your hips.

6. Cobra

Cobra is another great pose for targeting your lower back. In addition, Cobra can help stretch out your abdomen to provide uterine pain relief.

7. Shoulder Bridge

Getting into some more difficult poses, Shoulder Bridges are great for stretching both your lower back and your abdomen. If you’d like more of a stretch, you can take it into a full bridge.

8. Downward-facing Dog

Downward Dog is great for targeting your lower back. Try bending your knees in place and returning to the pose a few times for a deeper stretch.

9. Camel Pose

Camel Pose stretches your lower back and abdomen. 

10. Bow Pose

Bow Pose is the most difficult position on this list, but can provide great abdomen and lower back pain relief if you’re up for the challenge! 

Get Fit with StrongTek

Our Morning Yoga Routine includes many of these same poses and can be a great way to start your day. Remember to take your time when trying new poses and not to push your body beyond your limits.

It’s as important as ever to take your health seriously. That’s why we’re constantly sharing resources for living a healthier life. Explore all of our educational articles and be sure to follow us on Instagram for more updates!