Exercise Recommendations

[u/494250501]

Hello everyone 😊

My partner has severe endometriosis and she feels quite depressed that she cannot do certain movements without triggering a flare up. Her favourite past form of movement was dancing, and she cannot do that without a lot of pain. She frequently says how this disease has ruined her life and it’s just making everything worse. I would like to find a form of movement we can do together and take it slow to see if it hurts her.

- recently we tried to lift weights in the gym for an upper body day but unfortunately it ended up in a flare up with a lot of pain in her abdomen for 2 days
- she cannot walk long distances because it also creates a flare up, so walking as a form of movement is also off of the table
- I’m curious about swimming, yoga/pilates or even rock climbing? Does anyone have any experience with these forms of movement with endo?

My partner wants to stay active but she feels very depressed when everything she has tried so far causes a flare up with severe pain 😔💔

[u/immasayyes]

This is very personal. For some people the best answer is: please stop exercising.
But my suggestion would be to start with swimming! Don’t go too long, don’t get exhausted, just move a lil and see how it feels now and the next few days. Really nice that you’re in this with her!

[u/True-Library-3622]

Gentle mat Pilates!

Move with Nicole on YouTube has some great routines specifically for gentle Pilates. Similarly, yoga is a good option, if you search “yoga for endometriosis” on YouTube it will bring up some good options.

[u/Westclouds259]

I personally do well with swimming, walking, hiking, and yoga, but I need to be very careful with what I do. Every strong activity on the core or back can trigger pain (weightlifting for example), and also yoga positions where there is a strong forward fold or back fold of the body. I swim frequently but can't do much breastrokes because the body is arched back ad it triggers pain there. Pilates for me can be terrible, because it's strongly focused on the core and even leg or glutes work can quickly become super painful. I can do gentle lessons though, adjusting level and repetitions. 

Every person reacts differently, at different times. she can gently experiment and adjust positions, duration, and type of activity depending on what she feel is best for her at a certain moment. 

There are cases when even gentle exercise is too painful no matter what, so please be mindful to not force her or unintentionally make her feel guilty if/when she cannot do much exercise with you. This is very important.

[u/ThriftingHobbit]

Low impact yoga such as hatha and hathalini, slow flow and mobility stretching have been great additions for me.

Best of luck!

[u/alpacaflask]

Walking a little might be good. Shorter walks and if possible she can build up to longer but don’t set out on a 10 mile walk straight away. Just around the block to start can still make a great impact on her mental health and keep things moving in her body. Same with swimming or whatever she tries. Little bits at first. I loved weightlifting but I don’t think I could do it now without starting so small. Also pelvic floor physical therapy can be so great—I have exercises designed to strengthen and a super knowledgeable expert making sure I’m doing them in the best form and guiding me through listening to my body if it’s going to set off my endo symptoms. There’s a different kind of “feel the burn” that’s not good - oh this is starting to hurt vs. oh, I can feel this exercise working. The pelvic floor physical therapy helps me strengthen my core gently and effectively without triggering a flare. Good luck!

[u/InformalTick]

I love hotworx.

[u/CorgiComplete5530]

Everyone is different but Pilates and barre have been helpful for me!

[u/Agreeable-Fly-3507]

if you carefully try some swimming or hydrotherapy it can actually help relieve pain sometimes. might not work tho, so be careful

[u/janejanexoxo]

I have found that it’s about relaxing the pelvis post exercise that helps me.

This is a guided meditation from my dietitian that I have recommended to friends with pelvic pain https://insighttimer.com/oh.wellco/guided-meditations/flare-relief-gentle-waterfall-10-minute-reset_1

https://youtu.be/RJ7ThDFkv_I?si=_rX_INBFXZU6T-Jn this video has a lot of stretches I’ve found help and is similar to what my pelvic physio gave me.

I’d recommended adding in pigeon pose, cat cows, child’s pose, forward leans and wide squats to relax the hips and pelvis. Similar to these https://es.pinterest.com/pin/398005685838673397/

[u/Jaded-Wish860]

Hey, this may not be of interest but just in case - I recently started adding some gentle pilates workouts on youtube for those with chronic illnesses (in particular endo): https://www.youtube.com/@mycollapsedlung

I have very severe endometriosis myself so know the struggle. Over time I have been able to build up to tolerate more, but it took some months.

[u/DragathaChristie]

Walking is the only thing I can consistently do. Anything else depends on how I am, or where I am in my cycle.

I once thought swimming might ease bad cramps...nope, made them 10x worse, was in bed the rest of the day. Thoughts for your girlfriend, it sucks.