Research around endometriosis is... patchy at best. Scientists still aren’t sure what causes it. We have absolutely no idea how to treat it. And, perhaps worst of all, doctors are still not very good at saying whether it actually exists inside someone – being diagnosed still takes, on average, around 10 years.
On the bright side, we are starting to see some change: a new study has identified a unique hormonal signature in individuals with endometriosis. The discovery has the potential to revolutionise how the debilitating condition is diagnosed and treated. But on the whole, women are still going years and years into adult life without a correct diagnosis, all while having to deal with extreme pain.
It’s also not just about the initial flare-ups of endometriosis. There are plenty of long-lasting effects like lower back pain, poor posture, and tightness in the pelvic floor.
Not sure if you’re suffering from an overactive pelvic floor? Try this Strong Like Mum workout to see the difference – all you need is 15 minutes.
As a fitness expert, it’s not possible to recommend a ‘one-size-fits-all’ exercise to people suffering with endo. It’s all far too conditional, and different people suffer with symptoms in different ways.
What is endometriosis?
Endometriosis is when the endometrium (the cells which line the uterus and thicken and shed during the menstrual cycle) develops on other organs, like the ovaries or the bowel. When endometrial tissue spreads in these areas, it can’t shed as it is meant to and remains inside the body. This can cause chronic inflammation, leading to scar tissue on the organs, which can cause them to “stick” together.
If you suspect you might have endometriosis, speak to your GP.
It’s true that high-intensity exercise, especially strength training, is really helpful for treating pain, because the endorphins released act as natural painkillers. But with endo, sometimes even trying to get out of bed can feel impossible due to pain or tension.
In these moments, it’s much better to reduce intensity and focus on slow, gentle movements. And even though it can feel hard to do, any movement, no matter how small, is a great start in reducing inflammation, releasing tension and improving your well-being.
In this article, I’ll explain which parts of the body are often affected during an endometriosis flare-up, and assign each one simple movement to help.
The lower back
Lower back pain during an endometriosis flare-up is extremely common. This is because the nerves in the uterus and the nerves in the back stem from the same part of the nervous system, meaning an inflammation or discomfort in one area can affect the other.
To help with lower back pain, I’d recommend child’s pose. Not only is it nice and low to the ground, but it also has lots of variations to experiment with, like resting your arms along your torso or raising them above your head. Spreading your knees apart can give you a great hip stretch. Try it for a couple of minutes while breathing deeply and focus on the sensation of your lower back lengthening for a full release.
The pelvic floor
An overactive pelvic floor has been found in as much as 45% of people who have endometriosis. A tight pelvic floor comes with a whole host of its own symptoms, such as abdominal, back, and groin pain, as well as pain during sex.
Happy baby pose is wonderful for releasing tension in the pelvic floor. Like a ‘happy baby’, lie on your back and lift your legs up, holding onto your feet or ankles with your hands. Remember to breathe properly and deeply. Give yourself a great lower back massage by rolling your hips around, and for a deeper hip stretch, pull your feet down towards your head.
If you’re having trouble accessing proper, deep breathing, this Strong Like Mum video shows you how:
The hips
The pelvis and the hips are connected – and an inflammation in one often causes issues in the other.
‘Threading the needle’ is a fab way to release all the way through your hips, as well as getting a good spine rotation in. Come onto all fours and slide the back of your hand underneath the opposite shoulder, following your arm through with your head and shoulder. To get more meditative with this movement, sync it with your breathing – exhale when you go down, inhale when you come back up.
Muscle tension
Experiencing chronic pain often makes us very tense and can lead to feelings of fatigue and exhaustion, because our muscles are slightly contracted all the time.
For this, I recommend cat/cow stretches. On all fours, inhale while opening your shoulders outwards and pushing your stomach down towards the ground – this is the ‘cat’ pose. Then, on the exhale, push your spine up towards the sky and tuck your head under. If you’d prefer to be closer to the floor, then a supine twist is also a great option.
Again, breathing properly during these exercises is vital to gaining the full benefits, so make sure you’re syncing your breath with any movements and not holding or forcing breath unnaturally.
Get ahead of the pain
Our core is literally the centre of our bodies – and a weakened core can have all sorts of knock-on effects. On the Strong Like Mum channel, we’ve just posted the final video in our core challenge series. Start from day one to see how to get a stronger core in just six weeks to ease tension, improve overall wellbeing, and aid flexibility.
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