Coping with painful menstruation and endometriosis

The monthly menstrual cycle has been a painful experience for Galaletsang Tembo since her teenage days. To this, Gynaecologist Nkata Mulumba says experiences such as Tembo’s may be a result of endometriosis, a medical condition in which the tissue that lines the uterus also grows outside the womb, usually in the pelvic area. Endometriosis causes chronic pain and can lead to fertility problems. There is no cure for the condition even though common treatments include pain medication, hormone therapy, and surgery to remove the misplaced tissue and in some cases hysterectomy. According to the World Health Organisation (WHO), 176 million of women worldwide suffer from endometriosis.

Though the condition is cureless, Meditation Master and Yogi, Claire Lane says physical exercises could help lower the pain during menstruation. She says, “During this time of the month, our body and mind go through a change. This change is both physical and emotional. We experience aggravated emotional stress, headaches and physical cramps. What Yogi recommends Lane recommends several exercises to help limit the pain. First exercise: Pigeon Pose (Alternate on both sides, that is: left side and repeat on right side). She recommends that you start by sitting on the floor then bend the left leg in front of you and align your left heel to your right hip. Your right leg needs to be outstretched behind you.

Think of it like the splits but with your front leg bent. Place both your palms behind your shoulders, flat on the mat and sit as upright as you can. Look up to the ceiling to stretch out your stomach and neck. This pose will stretch your uterus muscles and flood your body with breath. Breathe in and out through nostrils only. Ensure that your breath is deliberate and find rhythm to your breath. Remain in this pose for 10 whole breaths. Second exercise: Cobra pose, which is done with both hands on the floor. Lie flat on your stomach and place both your palms flat on the mat underneath your shoulders. Lift your upper body up off the mat by straightening your arms. Roll your shoulders and head back stretching your torso.

This, she says, stretches the abdomen, releases tension in your lower back, stretches the neck and opens up the lungs so you can flood your body with breath. Breathe in and out. Let your breath be deliberate and let your breath find a rhythm. Remain in this pose for 10 whole breaths Third exercise: Reclining Twist Pose, where you start by lying on your back with your whole body straight. Bring your left leg over and across your body – if you are not flexible, bend your left leg and place your left knee down onto the floor next to your right hip; if you are flexible straighten your left leg across your body and place your left foot down onto the floor on the right side of your body.

Now twist your upper body in the opposite direction bringing both your arms across to the left hand side. Turn your head to look in the direction of your hands. You should find that your hips face the opposite direction of the outstretched hands. You are trying to keep the upper back flat on the floor. Your spine will fully stretch while you are doing this exercise. If you hear what sounds like a couple of cracks, do not be alarmed. It is your spine getting the support and stretch that it needs. When you finish, you should feel like your spine is relaxed and ready. The stretching will help to relax all the muscles in your body. This includes your uterus muscles to prevent them from contracting more. You are also massaging internal organs - ovaries, kidneys, stomach, large and small intestines. Breathe in and out through nostrils. Let your breathe be deliberate and let your breathe find a rhythm. Remain in this pose for 10 whole breaths, a whole breath is an exhalation and an inhalation.