by Sasha Sigel
March is Endometriosis awareness month, so let’s educate ourselves about this chronic illness. Endometriosis has gotten a reputation as being synonymous with “bad periods.” In reality, it’s a progressive and inflammatory illness affecting the whole body. It’s often an extremely painful condition with many “sister illnesses” such as migraines, adenomyosis, and IBS.
In this blog post, we’ll dive into some common symptoms of endo and how yoga can help manage their effects.
What is Endometriosis?
The million dollar question.
Endometriosis is often described as a "mystery disease" because it affects an estimated 1 in 10 people with uteruses, yet remains under-researched. While not currently classified as an autoimmune disease, research from 2019 does suggest a connection between endo and immune system problems.
Endometriosis happens when tissue similar to the endometrium (the lining of the uterus) grows outside of the uterus. This tissue, known as lesions or implants, can grow on pelvic organs, surrounding muscles, and nerves. Unlike the lining of the uterus, which sheds during menstruation, the body can’t shed these lesions. The immune system attempts to shed the growths again and again, but cannot. Cue an inflammatory loop, fatigue, and pain.
While endometriosis isn’t curable (yet), it is treatable. Yoga can be a great addition to treatments such as medication, surgery, and pelvic floor physical therapy. First, let’s learn to recognize the symptoms of endo.
Endometriosis Symptoms
Endo symptoms vary from person to person. Let’s look at a few common experiences for those living with endo:
1. Pelvic (and Full Body) Pain
This is one of the endo’s signature stamps. Pain in the pelvic region can range from mild to severe, and may be constant or aligned with the menstrual cycle. Some people experience pain with ovulation, pelvic floor spasms, or pain that radiates down the legs and across the low back. Endometriosis can make intercourse painful due to the location of the lesions, or hypertonic (very tense) pelvic floor muscles.
2. Heavy and/or Painful Periods
Cramps can be extremely intense, and be a daily or weekly occurrence rather than solely experienced during menstruation. Some people have heavy bleeding, irregular cycles, or very long periods. The myth that “endometriosis is just a bad period” is a persistent one. While painful periods is certainly one aspect of endo, there’s so much more.
3. Gastrointestinal Issues
Many people with endo experience bloating, diarrhea, and/or constipation. “Endo belly” is a common symptom where the stomach looks and feels excessively bloated– some people describe their stomach looking as if they are in later pregnancy.
4. Fatigue
Constructive Rest
The constant internal process of the body trying to rid itself of lesions can leave folks with endo drained and exhausted. For some, managing endo is a full time job. The energy it takes to make countless doctor appointments, advocate for effective treatment, and adjust one’s social and work life around endo can be immense.
5. Bladder and Bowel Issues
Endometrial implants can attach to the bladder, uterus, or bowels, leading to pain while urinating/defecating, difficulty passing stool, or frequent infections. Some people also experience painful bladder syndrome/Interstitial Cystitis.
History of Endometriosis: From Misdiagnoses to Modern Understanding
As far back as the late 1800s, people suffering from what we now know to be endometriosis were diagnosed with "hysteria," "witchcraft," or even "demonic possession." These mass misdiagnoses were often a result of the intense pain associated with the condition.
Many doctors still lack the education and experience to diagnose and treat it, and there are many unanswered questions in the medical field. Many endo patients experience frustration, confusion, and poor medical care within the medical industrial complex. Some folks are turning to yoga for chronic pain relief.
How Yoga Can Help Manage Endometriosis Symptoms
Endometriosis is a full body disease, and yoga is a full body (and mind, and spirit) practice. On a physical level, yoga asana (postures) can relieve tension, improve circulation, and increase mobility within muscles and joints. Pranayama (breathing and energy management practices) can improve nervous system health— rather than starting in an “upregulated” state, we can shift into a more restful state. Meditation practices can offer new ways to relate to chronic pain.
1. Improved Circulation
When our muscles contract, like during uterine contractions, blood flow can be restricted. Yoga encourages blood flow throughout the body, which can help bring oxygen and nutrients to the muscles, tissues, and organs. This increased circulation can reduce cramping, numbness, and fatigue. This is one of the most important health benefits of yoga.
2. Increased Mobility and Flexibility
Endometriosis often causes stiffness in the muscles and connective tissue. The pressure from endo lesions can sometimes press on nerves, leading to pain and less mobility, especially in the legs. Specific yoga poses can be adjusted to focus on areas most affected by endo. For example, gently stretching the hip flexor and abdominal muscles can help them unwind from a contracted state. Anjaneyasana (low lunge) and Salamba Bhujangasana (sphinx) are two of my favorites.
3. Self Study
One aspect of yoga is called svadhyaya, or self study. Through curious and patient observation, we can notice patterns in our unique experience of endo. We can recognize early signs of flare up and experiment with new ways to respond to pain. Many of us find that our muscles are constantly guarding against the anticipation of pain. This guarding, paired with avoidance of movement/activities that we associate with potential pain, can keep us in a vigilant and stagnant lifestyle.
Our experience of pain can change. Over time, we can reeducate our muscles and brain to respond more effectively to flare ups, and learn that certain movements can actually be soothing and relieving.
4. Community Support
Salamba Bhujangasana (sphinx)
While yoga can certainly be explored solo, many folks with endo find community to be an important aspect of their practice. Breathing, moving, and connecting with those experiencing similar symptoms can help us feel less alone in what can be an isolating disease. Especially due to the lack of skilled care available to endo patients, sharing resources gives us tools to better manage a life with endo.
Together, we can explore creative ways to manage endometriosis pain and other challenges of this inflammatory illness.
Movement as Medicine
Incorporating natural remedies for endometriosis (like yoga) into your routine can provide relief from pain, inflammation, and fatigue. By improving mobility, stress levels, and community connection, yoga offers a holistic approach to improving quality of life.
If you are living with endometriosis, it’s important to work with your healthcare provider to develop a comprehensive treatment plan that works for you. Yoga can be an excellent complementary therapy.
Get started with a customized private pelvic floor yoga session to support your endo journey!
This content is for informational purposes only and should not be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Sources:
https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656