Endometriosis is diagnosed in 1 in 7 women in Australia. Symptoms vary and sadly it Can take 6 years to diagnose..!
As a physiotherapist and wellbeing consultant I frequently work with clients who suffer from endometriosis to help them with strategies to manage discomfort and flare ups and to develop a proactive mindset around their sometimes debilitating condition… Some people with endometriosis don’t have any symptoms. For those who do, a common symptom is pain in the lower part of the belly (pelvis). Pain may be most noticeable:
during a period
during or after sex
when urinating or defecating
Some people also experience:
chronic pelvic pain
heavy bleeding during periods or between periods
trouble getting pregnant
bloating or nausea
fatigue
depression or anxiety
Symptoms often improve after menopause, but not always.
WHAT IS ENDOMETRIOSIS?
Over 69,000 Australian l females and other individuals are currently living with endometriosis. Endometriosis is a gynaecological condition where ‘endometrial-like tissue’ grows outside the uterine cavity, usually around the pelvis. It is known as ‘endometrial-like tissue’, as it shares a number of similarities, but is not the same. Whilst endometriosis is fueled by the hormone estrogen, there is not as yet a known cause for why this tissue growth forms outside of the uterus. Unfortunately, with every menstrual cycle, scar tissue and lesions can form through the o estrogen hormone release. The gold standard for diagnosis is to have a laparoscope to examine the lesions, allowing endometriosis to be staged. As to objectively define the disease as minimal (stage I), mild (stage II), moderate (stage III) or severe (stage IV). It is to be noted that the stage of disease may not correlate with symptom experienced.
Specific exercises can help with symptoms and reduce flare ups of endometriosis
Exercise plays an important role in the treatment of, recovery and severity of symptoms of endometriosis. Regular physical exercise can have protective effects against diseases that involve inflammatory processes such as endometriosis, as it causes an increase of the anti-inflammatory and antioxidant markers within the body as exercise acts to reduce estrogen levels within the body.
Other research has found a correlation between increased physical activity and a reduction in circulating estrogen levels. This effect may be mediated by the decrease in fat mass the main source of estrogens in postmenopausal women.
Medical clearance is recommended to transition into resistance training following laparoscopic surgery to ensure adequate wound healing and recovery. There are currently no specific guidelines surrounding exercise and endometriosis, however that physical exercise involving mindful movement, stretching and breathing can have therapeutic effects on relaxing the muscles of patients which in turn can help to break their pain cycle.
To maintain health, women and other individuals with endometriosis should aim for:
• Moderate-intensity physical activity (enough to “huff and puff”) is recommended. One of my favorite go to exercises is high knee Marching , and squat with elbow tap for 30 second intervals ( see images) I recommend to my patients and clients who are currently sedentary or irregular exercisers with low levels of weekly physical activity should take up regular exercise by starting with sessions of short duration (less than 20 minutes) at low to moderate intensity, and to progress gradually (increase duration and/or intensity slowly and according to symptom control and fitness and functional adaptations. A fusion of yoga and Pilates including sequences such as warrior poses, birddog, roll ups, goddess pose, salute to the sun, squats and balancing postures is recommended…
• High impact/high intensity exercise can be contraindicated for individuals with endometriosis as it may cause a flare up of symptoms.
• Current physical activity guidelines recommend maintaining or building up to 150 minutes per week of moderate intensity activity (huff and puff) or 75 minutes of vigorous activity OR a combination. Including resistance training is important at least twice per week on non-consecutive days.
• The guidance required during ewirkouts is dependent on the persons exercise history, and importantly, timing of diagnosis through laparoscopic investigation
.. While many individuals with endometriosis can exercise independently, support from a qualified health professional , physiotherapist or Women’s Health Physiotherapist may assist with commencement and adherence to an prescribed exercise program, as well as providing adequate advice regarding intensity and type of exercise.
Breath-work can help manage symptoms reduce flare ups of endometriosis…
Deep breathing helps to allow for the ribs to expand, easing tension in the back, right up to the neck, and down into the pelvis. Often women with pain will take shallow breaths into their upper chest so their diaphragm doesn’t really get a stretch. I frequently recommend ‘ box breathing’.
box breathing—or different variations of the inhale, hold, exhale, hold method—calms the nervous system and decreases stress. It can also help alleviate anxiety and frantic thoughts while trying to fall asleep. Box breathing is a technique that helps you take control of your automatic breathing patterns to train your breath for optimal health and performance
How to practice box breath…
Envision a box while you inhale for four counts, hold at the top for four counts, exhale for four counts, and hold at the bottom for four counts.
Commonly people who experience pelvic pain have pelvic floor muscles which are overworked, shortened and painful. Diaphragmatic breathing can help to improve the pelvic floor muscles ability to work through range and gives people a sense of what these muscles feel like when they are more relaxed. Breathwork assists with stress management, focus and relaxation. All of which assist in management of endometriosis symptoms.
Spinal twist, hold 15 seconds each side
A great posture for calming the nervous system, opening chest and mobilizing lower back
Hold 15 secs and breath deeply
Repeat twice each side
Happy baby, pull knees to armpits and rock gently side to side
A great posture for massaging and stretching lower back, nurturing pelvis and organs.
Hold 15 secs and rock gently, Repeat
From birddog to curl and scrunch
Great for entire body, shoulders, butt, core
Flushes out pelvic organs
10 each side
Half squat to cross body knee tap
Great for balance, core, legs
10-20 each side
The fusion of yoga, Pilates, mindful movement and breathwork can assist in managing symptoms of endometriosis, reducing pain and stiffness, Maintaining strength and nourishing the pelvic organs.
see you on the mat,
Lisa Wilson
