Period cramps are among the most debilitating symptoms many of us have to deal with on a monthly basis. They make everything feel harder and often create a barrier to exercise – who can be bothered to schlep to the gym when it feels like their belly button is being stabbed? But gentle movement really can help to soothe pain, if you do struggle with cramps. 

Paola Di Lanzo is the founder of Paola’s Body Barre and a barre, yoga and pilates expert who believes that certain restorative poses can be really effective at relieving menstrual pain. The key, she says, is not putting too much effort in: “It’s important to note that stretching to ease cramps is less about pushing your body to boost flexibility and more about embracing a practice that will help you relax and feel better.”

While it might be tempting to stay curled up on the sofa when you’re in discomfort, studies prove that – if you’re able to do it – movement might be more beneficial. A comparison of two randomised clinical trials showed that stretching really is effective in reducing pain intensity during menstruation. For severe pain (dysmenorrhea), a 2o23 study found that combining the knee-to-chest stretch (explained below) with heat-pack therapy has a “significant effect in improving the pain and the monthly irregularities in menstrual pain”. 

With that in mind, below Di Lanzo shares her top period stretches, and how to do them. The best bit? Each one can be done in bed (or, in the case of the forward fold, next to your bed).

Knees to chest

1. Lying on your back, slowly bring both knees to your chest, holding them with your hands to steady yourself.
2. For additional movement, create circular motions with your knees or sway gently from side to side.

Happy baby

1. Lying on your back, pull your knees towards your shoulders.
2. Keeping your lower back pressed to the ground, hold onto your feet and gently spread your knees apart until they’re wider than your torso.
3. Hold the pose or add movements by rocking from side-to-side.

Forward fold

1. Inhale to lift your arms overhead. Take your arms out to either side and tilt your pelvis forward to rotate into a forward fold.
2. When your pelvis has reached its full forward rotation, it’s OK to round your spine.
3. Let your head hang heavy and bring your gaze to your legs. Let your hands hang if they don’t reach the floor.

Child’s pose

1. Come to a kneeling position, spreading your knees outwards. 
2. Taking your forehead to the mat, stretch your arms out in front of you with relaxed shoulders, pushing your hips back towards your heels. 

Cat cow

1. Come to a four-point kneeling position, placing hands under shoulders and knees under hips.
2. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down (cat).
3. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up (cow).

Images: Stylist; Paola’s Body Barre