You’re wearing sweats, have a cookie or Ben & Jerry’s pint within reach, and are slowly sinking into the couch with your favorite show on TV. Whether it’s the PMS (premenstrual syndrome) dragging you down or another pang of period pain, you and your body just aren’t on the same wavelength. Moody, crampy, bloated, or tired—the last thing you may want to do is move. But researchers and experts both agree: exercise is a powerful remedy for PMS and period pain.
And no, we’re not talking exclusively about a 45-minute boot camp, sweat-dripping HIIT, or 10K run type of workout (although there’s no reason you can’t do any of those things if you’re still feeling it). We’re talking about walks, yoga, stretching, shorter cardio sessions, or a spicy low-impact option like Sculpt, Pilates, or Strength.
Among those of us who menstruate, up to 90% experience PMS and around 80% feel period pain at some point. And while many have accepted these monthly inconveniences as just part of the drill, there is something we can do to alleviate the discomfort and regain confidence.
Here, we explain the most beneficial ways to move your body pre- and during menstruation—and why it works.
Let’s talk PMS and period pain
To this day, the exact cause of PMS is still unclear. However, ongoing research suggests the rollercoaster drop and rise in hormones after ovulation is likely to blame.
Quick biology lesson: during this luteal phase of your menstrual cycle, estrogen generally starts to tank while progesterone, another hormone, builds up. This shift demands more energy and resources from your body—and resting body temperature, resting heart rate, and breathing rate all rise. The translation? You feel sluggish and unmotivated, needing more recovery between periods of exertion.
This is around the same time the PMS may come on. You can experience symptoms as early as two weeks before your period, but most commonly 3-4 days prior. Factors like stress and nutrient deficiencies, as well as indulging in excessive alcohol, caffeine, or high-processed foods can also amplify PMS symptoms.
Some of the usual suspects on the PMS symptoms list? Headaches, achiness, cramping, fatigue, bloating, appetite shifts, digestive problems, back pain, and moodiness. Ugh, right?
Right before your period begins and in the first days of menstruation, you’re also flooded with more prostaglandins—natural, hormone-like substances that make your uterus contract for shedding. That contraction leads to, you guessed it, painful cramps.
Primary dysmenorrhea is the official name for this type of recurrent period pain (along with symptoms like low back pain, nausea, diarrhea, fatigue, weakness, and headaches). It’s what most of those who menstruate experience on the regular. For some, an underlying condition like PCOS, fibroids, or endometriosis can lead to secondary dysmenorrhea (the same effect, but due to a different cause). But TL;DR, these changes are all real—and can disrupt our lives without tools to alleviate them.
Working out can be the remedy for PMS and period pain
Although research on the link between menstrual cycle discomfort and exercise is still new and developing, ongoing studies and scientific reviews reveal working out can significantly reduce both PMS and period pain symptoms (win, win).
How does working out for PMS and period pain relief work, exactly? Let us count the ways:
- Movement distracts you from uncomfortable symptoms that make you feel sluggish. Plus, you’ll feel more accomplished after.
- Exercise increases the production of anti-inflammatory compounds. During the premenstrual and menstrual stages, you’re experiencing a lot of inflammation. Working out helps redirect blood flow and increase circulation to offset those effects. Reduced bloating is often an added bonus.
- Your workout class, especially a cardio session, also releases endorphins and endocannabinoids. These hormones—popularly referred to as “natural painkillers”—boost your mood, reduce anxiety, help you rebound from emotional slumps, and even relieve pain (including achiness and breast tenderness). Recent research revealed that any type of exercise can reduce period pain by twice the amount needed to show significant pain reduction. Pretty amazing, if you ask us.
- Remember those cramp-causing prostaglandins we discussed above? Exercise may also reduce their presence, leading to fewer cramps.
- Working out can also improve your resting cortisol levels, easing many of the symptoms on our list. When you’re stressed, cortisol levels are high, magnifying all the ickiness.
- A good sweat session also decreases aldosterone levels. This is the hormone behind water and salt retention, making it a culprit behind some bloating, swelling, and puffiness.
Above anything, consistency is key. While movement will help alleviate symptoms when you’re feeling them, proactively sticking to a routine throughout your cycle will mitigate PMS and menstrual pain before it happens.
Skipping workouts during the PMS and period days can, counterintuitively, lead to longer periods and heavier flows, according to one study. Avoiding movement for long stretches of time won’t conserve energy to make you feel better! If anything, being super sedentary will make you feel worse.
Feeling overwhelmed and need a specific guide on what types of workouts to do? Try obé’s Working Out on Your Cycle Collection, or use Cycle Insights for class suggestions. Many women who practice cycle syncing report reduced PMS and cramps as benefits, though these benefits are anecdotal.
What to do: Cardio & PMS
Ahh, endorphins. While any workout can trigger their release, aerobic exercise (aka cardio) is undeniably their best source. The great thing about cardio for PMS and period pain is that it’s both preventative (if you do it all month long) and therapeutic in the moment.
In one study, participants with painful periods felt a significant improvement in symptoms after 8 weeks of sticking to a routine of 3 cardio sessions each week. A similar study found that 20-minute aerobic sessions done three times a week significantly reduced PMS symptoms like nausea, breast tenderness, and bloating. Other research shows it can be particularly effective at reducing feelings of depression or fatigue and can shorten the duration and severity of cramps.
The takeaway: you don’t need to do much to feel the perks! Even a 20-minute Express class on a PMS day can work its magic. As for what type of cardio to do, go for whatever brings you joy. Medical experts agree that it makes no difference whether you like to run, dance, box, cycle, or swim—just that you’re consistent and adapt to how you feel.
If PMS and period symptoms are particularly bad, take yourself for a walk (we have lots of fun, guided Audio Walks to take your mind off things). Don’t underestimate their power—those with PMS will find that even a casual hot girl walk can drastically reduce menstrual cramps.
And this goes without saying, but if the idea of a HIIT class brings more dread than excitement, just don’t do it. You can always try a low-impact version, or save it for another stage in your cycle (read up on all the benefits of cycle syncing, here!).
What to do: Yoga and Stretching
Yoga doesn’t just help get your mind right—it’s also one of your best tools for PMS and period management. One study found that the stress and anxiety relief of yoga can significantly reduce both period pain and PMS—and especially headaches. Though a consistent routine of cardio and yoga helps alleviate symptoms, this same study revealed that yoga movements in particular were more beneficial than cardio for easing PMS pains. A comprehensive research review confirmed the same link.
Heart and hip-openers plus supine twists can be most helpful for fighting cramps, pains, and sensations of tightness, as that discomfort is typically focused around the core (think: pelvis and abdominals). Look for classes with breathwork (pro tip: use the search tool!) or stack an Express option on for extra tension relief. Breathing exercises can offset the effects of oxygen deprivation in your tissues, another cause of menstrual cramps.
If you’re not up for a full yoga flow (or super experienced), even a short Stretch session (we have options!) can work wonders. One study found that stretching can be as good as a prescription pain reliever for easing painful period cramps! You’ll boost blood flow, ease up tight muscles, and feel some stress relief. Focus on stretching out the back, glutes, and abdominal muscles.
What to do: Sculpt, Pilates, Barre
These low-impact, lower-intensity class types are always great modification options any time of the month (and super important for a well-balanced routine). But since they typically have more built-in recovery time than a HIIT class, they’re perfect options for times you’re feeling off.
Sculpt, Pilates, and Barre are all forms of strength training that help you tap into the benefits of exercise without drastically spiking your heart rate or leaving you breathless. In particular, there’s increasing research published on the power of Pilates, known for working your powerhouse core muscles.
The types of core-strengthening moves found in Pilates classes can help manage period pain by reducing the severity of cramps and increasing blood flow, according to research. Strengthening the muscles that support your posture also provides support for back and pelvis aches. One study even indicated that Pilates may be more effective than cardio at relieving the physical and psychological symptoms of PMS!
That also means that any core-focused Express class can deliver similar benefits.
What to do: Strength
Right now may not be the best time to hit a new PR, but it shouldn’t stop you from lifting weights and strength training with Strength and Power classes. During your menstrual days (technically the first part of a longer follicular phase) and for up to the first two weeks of your cycle, the body is primed for building strength and power (thanks, rising estrogen levels!).
Reducing the intensity and volume of exercises (aka fewer sets) is a great modification for this time—focus on form and quality, as well as mobility drills, instead! Sticking with a consistent strength-training routine throughout your cycle can also build the consistency you need to eventually quiet period symptoms for good.
Understanding how PMS and period pain happen and how to manage them naturally can lead to a huge unlock in your fitness journey. Yes, listening to your body is important. But understanding your body is often a missing link. Sometimes, our bodies tell us one thing, but it’s not necessarily what we need to feel better or make improvements.
Within reason, next time you’re feeling those period aches and pains, go for a walk or take a 10-minute Sculpt class to see if a little movement will recalibrate your body and mind. You may be surprised at just how powerful a simple workout can be.
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2 responses to “Exercise, PMS, and Period Pain: What’s the Deal?”
This article came at the right time for me! I lack serious motivation to exercise when I have my period, but all of these new blogs about exercising while on your period and during your cycle have been so informative, that I feel the motivation creeping back!
This was some great information. Thank you so much for all the info. So helpful!