Get the yoga mat out to ease pain of PMT

WHEN that time of the month strikes, many women feel like popping some painkillers and curling up in bed.

But experts say they should reach for the yoga mat rather than the hot water bottle if they really want to ease their symptoms.

A scientific review has found that yoga not only reduces cramps, but can even calm mood swings.

The study, conducted at King’s College London, found every relevant study of yoga over 20 years had improved PMT and irregular and painful periods in women aged 13 to 45.

The research showed that sufferers saw a reduction in back ache, cramps, anxiety, stress and anger, even finding themselves better able to concentrate afterwards.

And the review of 15 studies found the best poses to ease menstrual tension: the cobra, the cat and the fish.

The cobra involves arching the back like a snake, the cat means stretching the body while on all fours into a table-top shape, while in the fish the torso is bent back to rest the head on the floor while sitting. Study author Dr Jennifer Oates said: ‘This is so interesting

‘Reduction in cramps and stress’

because yoga is a form of exercise which most people have access to through lessons or online tutorials. They can practise it anywhere, without needing specialist equipment, and it doesn’t need to cost money. The research covered quite intensive yoga regimes, but it can make us optimistic that this may offer potential hope to people with PMT, irregular or painful periods.’

And it seems the actual physical stretching isn’t the only effect yoga has on the body.

It may also make people better able to deal with stress and mood swings through forcing them to focus on their breathing and poses.

The practice could even change hormone levels in the body which affect women’s periods.

Previous studies have shown yoga can cut levels of the stress hormone cortisol and inflammatory responses in the body, leaving sufferers better able to tolerate pain.

While the cobra, cat and fish poses were the most effective, yoga teachers also recommend the downward dog for women – a classic pose that provides a full body stretch.

Also encouraged are the ‘bridge’ and ‘bound angle’ pose, where you bend your legs at 90 degrees to each other so that the soles of your feet touch.

In the study, published in the Journal of Alternative and Complementary Medicine, the length of the yoga practice sessions differed from ten to 90 minutes across the studies, lasting from two to 16 weeks.

It concluded: ‘The reduction of menstrual disorder symptoms (as reflected in pain or wellbeing scores) may be due to a generic effect of yoga on pain tolerance and stress reduction, rather than an impact on underlying causes of menstrual disorder, such as hormone imbalance, for example.

‘Yoga practice is growing exponentially, particularly in the population most likely to experience menstrual distress – women of childbearing age.’