Reaching a certain fitness goal can be tough in general, but living with uterine fibroids makes it even more challenging. Pelvic pain, pressure in the abdominal area, and lower back pain may leave you in agony and pain. But what if I told you that you could ease those symptoms through exercise? All it takes is listening to your body and finding what works best for you.
4 exercises to try
While you may not always feel up to it, there are several exercises you can use to stay active, even if you have heavy bleeding or other uterine fibroid symptoms.
The key is to give yourself grace, you are a woman and your body was made to do incredible things. The great thing about these exercises is that you can adjust the intensity and frequency. This is perfect for days when you aren't feeling your best self.
Yoga
If you've tried yoga, then you know how relaxing it can be. Well, as it turns out these relaxation techniques can also help you manage uterine fibroids-related pain. Even better, yoga can help increase balance and flexibility and reduce back pain.
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Stretching
Similar to yoga, stretching increases flexibility and makes you more relaxed. Stretching also decreases muscle stiffness, which will make it easier for you to participate in other kinds of physical activity.
Want to get started but not sure how? Try static stretching (holding a certain position for up to 45 seconds) or dynamic stretching (moving your joints through entire ranges of motion).
RELATED: 4 Easy Exercises to Reduce Pelvic Pain
Jogging or running
Get your heart rate up by engaging in a brisk walk, which promotes heart health and weight loss (a risk factor for fibroids). You can easily modify this exercise depending on energy levels and experience of pain or bleeding.
Weight lifting
According to a 2021 study, weight lifting can contribute to a reduction in abdominal fat. Resistance bands or light weights are a good option that can provide benefits.
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Exercises to avoid
In addition to the exercises above that can ease your symptoms, there are also some that can take a toll on your body, especially if you are experiencing heavy bleeding. You should reconsider the following:
Crunches or situps
Abdominal exercises can cause pain and pressure if you have fibroids or are experiencing heavy bleeding. Consider trying an alternative core strengthening exercise, such as a plank.
RELATED: Time for Relief: Easing Pain from Uterine Fibroids
HIIT workouts
High intensity interval training (HIIT) is great for burning high amounts of calories in short periods of times, however, it can lead to overexertion when you’re feeling low on energy due to heavy menstrual bleeding or uterine fibroid-related discomfort.
HIIT workouts are completely fine if you are feeling up to it. The important thing is to listen to your body.
Fibroids can take a toll on your life and make it hard to accomplish day-to-day tasks, but by listening to what your body is telling you and participating in modifiable activities, you can ease your symptoms.
If you experience pain or discomfort while doing any of these exercises, consider stopping, reducing intensity, or changing the type of activity.
