Many women experience menstrual cramps and back pain every month. According to health experts, about 10–15% of women miss work or school for 1–3 days during their periods due to dysmenorrhea (painful periods). While medication can help, adding simple home exercises can naturally ease discomfort, improve mood, and boost energy. In Kenya, more women are turning to gentle yoga-inspired moves to stay active and pain-free.
Diamond Pose – Boosts Blood Flow & Relieves Back Pain
Also called the Butterfly Pose, this position improves blood circulation to the uterus and relaxes the lower back. Sit on the floor, bring the soles of your feet together, and gently press your knees toward the ground. This stretch loosens the hips, ankles, and groin muscles, making it easier to handle cramps.
💡 Tip: In Kenya, many women do this pose on a mat or soft carpet for extra comfort.
Bow Pose – Relaxes Spasmodic Muscles
Lie on your stomach, bend your knees, and hold your ankles with your hands. Lift your chest and thighs off the floor while breathing deeply. This gentle backbend relaxes
relaxes spasmodic muscles and can ease lower-abdominal pain.
⚠If you’re new, start slowly or use a rolled towel under your thighs for support.
Cobra Pose – Stretches the Abdominal Muscles
From lying face-down, place your palms under your shoulders and lift your chest upward. Keep your elbows slightly bent. This pose stretches the abdominal muscles and improves spinal flexibility, reducing menstrual pain and stress.
💡 Begin with a low cobra (lifting only a little) if you have back sensitivity.
Fish Pose – Improves Flexibility & Pelvic Blood Supply
Lie on your back, place your hands under your hips, and lift your chest gently, arching your upper back. This increases blood supply to pelvic organs and reduces stiffness.
âš Support your back with a pillow or folded blanket to avoid neck strain.
Why These Exercises Work
These menstrual pain relief exercises combine stretching, deep breathing, and relaxation. They reduce cramps by increasing blood flow, loosening tight muscles, and calming the nervous system. Regular practice also reduces stress, which can worsen period pain. Healthline and the World Health Organization encourage moderate physical activity during menstruation for overall well-being.
Safety Tips Before You Start
Stop immediately if any pose increases pain or dizziness.
Avoid deep backbends if pregnant or recovering from surgery.
Consult a healthcare provider if pain is severe, heavy bleeding occurs, or you have other pelvic conditions.
Adding safe home exercises to your monthly routine can greatly reduce cramps, back pain, and stress. Combined with good hydration, balanced diet, and enough rest, these moves help you stay productive even during your period. Try them today and share with a friend who needs natural relief.