Movement for Period Pain: How to Gently Support the Flow
You don’t have to push through pain — but you don’t have to stay still either.
When period pain hits, most people either try to power through with their usual workout, or collapse on the couch and stay there for days. But in Chinese Medicine, neither extreme is ideal.
Period pain is often a sign of stagnation of Qi and blood not moving freely. While rest is important, gentle movement can help relieve cramps, reduce inflammation, and support smoother flow.
Here’s how to move with your cycle, not against it.
Why We Get Period Pain (From a TCM Lens)
Pain before or during your period is often related to:
- Liver qi stagnation: emotional stress, tension, irritability
- Cold in the uterus: cramping that improves with warmth
- Blood stasis: clotting, stabbing pain, delayed flow
In all of these patterns, movement (of qi, blood, and emotions) is key to relief.
How Movement Can Help
Gentle movement helps by:
- Encouraging pelvic circulation
- Reducing muscle tension in the lower abdomen and lower back
- Supporting the downward movement of menstrual blood
- Releasing endorphins (your natural painkillers)
The key is low-intensity, rhythmic, and intuitive movement – nothing that pushes your body beyond its limits.
Gentle Movements for Period Pain Relief
Try these at-home stretches and flows to help relieve cramping and stagnation:
1. Knees-to-Chest (Apanasana)
- Lie on your back and hug your knees in.
- Rock side to side slowly.
- Helps release the lower back and gently massage the abdomen.
2. Pelvic Circles or Hip Rolls
- Stand or sit and make slow, fluid circles with your hips.
- This loosens the lower abdomen and supports pelvic qi flow.
3. Child’s Pose with Breathwork
- Knees wide, arms forward, forehead to the ground.
- Inhale into your lower belly and back, exhale slowly.
- Calms the nervous system and releases the uterus.
4. Supine Twist
- Lie on your back, bring both knees to one side.
- Arms out in a T, gaze opposite direction.
- Relieves back tension and moves stagnant qi in the abdomen.
5. Supported Bridge Pose
- Place a pillow or block under your sacrum.
- Gently lift and open the front of the pelvis.
- A grounding stretch to ease tension and promote relaxation.
Bonus tip: Add a hot water bottle on your lower abdomen while in these poses for extra warmth and flow.
Other Ways to Move the Flow
- Go for a slow walk in nature (even 10–15 minutes helps)
- Practice gentle yin or restorative yoga
Final Thoughts
You don’t need to do a full workout during your period, but your body often benefits from some movement. The goal is to invite flow, not force it.
If you experience severe or persistent period pain, it may be a sign of deeper imbalance. Acupuncture and Chinese herbal medicine are powerful tools for treating menstrual disorders at the root.
Want to work with your cycle instead of against it? Reach out, I’d love to support you. Click here!
– Adriana
