Tips to manage endometriosis symptoms

By Lara Samuelsson of The Physio Pilates Movement

Are you one of the 1 in 10 women who lives with endometriosis?

What is Endometriosis?

Endometriosis is a gynaecological condition where tissues (similar to the uterine lining) grow and implant outside the uterus, and most commonly in the pelvic cavity. Endometriosis symptoms can fluctuate throughout the month depending on the phase of the menstrual cycle. Unfortunately with every menstrual cycle, scar tissue and adhesions can form through the associated hormone release. Endometriosis tissue growth has now been found in every organ in the body.

Endometriosis is not just bad period pain.

What is the role of physiotherapy and exercise physiology?

There is no cure for endometriosis, however, physiotherapy and exercise have been proven to play a major part in helping to manage symptoms.

Endometriosis causes tightness of the muscles in the abdominals, pelvic floor, hips and lower back, leading to secondary pain symptoms. These muscle spasms can pull your pelvis, causing uneven load throughout your body. Pain from adhesions is real, however, it is important to recognise the entirety of your pain may not be from the adhesions, but from secondary muscular pain. Physiotherapy can treat associated muscle spasms in these regions to increase mobility and release uneven tension through the pelvis to relieve symptoms. Mobility of the hips, pelvis and lower back are essential for pain management.

Exercise physiologists have a university degree in the management of injuries and chronic pain conditions. An exercise management plan will look different for everyone and needs to be tailored according to your pain, symptoms and cycle. Specific stretches, as well as retraining breathing patterns, can help reduce muscle tension, including pelvic floor tension. An individual assessment can help provide a specific program for ongoing maintenance as well as for you to self-manage your symptoms. In addition to this, exercise can help reduce brain fog, improve mood symptoms, such as depression and anxiety, and help constipation.

Below are some examples of exercises that can help you:

1. Adductor stretch

Start in 4 point kneeling with 1 leg stretched straight out to the side

Reach same arm as leg through to opposite side and drop ear and shoulder to ground (as in picture)

2. Gluteal stretch

One leg crossed forward, other leg straight out behind you (as in picture)

Use arms to press up and lift chest

Hold for 30 seconds

3. Hip flexor stretch

Kneeling on one knee with other foot supporting forward

Tuck tailbone under and push pubic bone forward without arching your back

Keep hips square facing forward

Hold 30 seconds

4. Back bends

Lie on stomach, hands beside chest

Press up into back bend with hands to stretch abdominals

Hold 30 seconds

Here at  The Physio Pilates Movement, we have women’s health trained physiotherapists and exercise physiologists to assist with managing your Endometriosis symptoms. If you have Endometriosis and are not currently receiving guidance from a health professional, contact us to discuss an individualised management plan.

For more information on The Physio Pilates Movement, visit the website.

"Endometriosis is a common and debilitating condition, and the earlier it is diagnosed, the easier it is to treat." – Read more in this article by Dr Victoria Beyer, of Bulli Medical Practice.