Best Exercises for Uterine Fibroid Relief

Can Exercise Help with Fibroids?

Let’s talk about the positive connection between exercise and fibroids.

Aerobic exercise supports fibroid management by lowering inflammation and improving blood flow, which may help reduce fibroid symptoms and prevent them from worsening.

Benefits of Exercise for Fibroid Management

Regular physical activity offers several benefits that may positively impact fibroids management, including:

• Decreased estrogen levels
  High estrogen has been linked to fibroid development and growth. Regular physical activity helps regulate estrogen and support slower fibroid growth.
• Weight management
  Fat cells produce estrogen. Reducing body fat and maintaining a healthy weight through regular exercise can prevent excess estrogen, decreasing fibroid symptoms and inhibiting further growth.
• Decreased inflammation
  Exercise can increase the body’s production of anti-inflammatory proteins, potentially easing fibroid-related discomfort.
• Improved mood and energy

Exercise releases endorphins (hormones acting as natural painkillers), making it easier to manage fibroid discomfort.

Incorporating low-impact activities into your daily routine can improve overall health and relieve fibroid symptoms.

What Exercise is Good for Fibroids?

The best exercises for uterine fibroids include any low-impact physical activities that increase your heart rate and improve blood circulation. Here are some examples:

Yoga Poses

These poses can help ease pelvic discomfort, lower back pain, and other symptoms associated with uterine fibroids:

• Easy Pose
  Sit cross-legged on the floor or a yoga mat, straighten your back, rest your hands on your knees, and breathe.
• Butterfly Pose
  From Easy Pose, bring the soles of your feet together, hold the ankles or feet, gently press your knees down, and breathe.
• Seated Twist Pose
  Sit with legs extended, bend one knee, cross the bent leg over the extended leg, twist toward that knee, and breathe.

Pilates

Like yoga, Pilates can also support improved pelvic muscle function and reduced pain. Some exercises that may help include:

• Bent Knee Fallouts
  Lie on your back with your knees bent, and slowly lower one knee outwards.
• Bird Dog
  Start on all fours, extend the opposite arm and leg, and hold steady while keeping your spine and pelvis in a neutral position.
• Quadruped Plank
  Start on hands and knees, tuck your pelvis in, and lift your body into plank position.

Cardio

Try these low-impact cardiovascular exercises to increase your heart rate and improve blood flow throughout your body:

• Swimming
• Brisk walking
• Bicycling
• Water aerobics
• Elliptical machine
• Light stretching

How to Incorporate Exercise into Your Routine

You can safely and effectively incorporate exercise into your daily routine to help manage your fibroid pain and improve your overall health. Here are some tips to help you get started:

Creating an Effective Exercise Plan

• Set achievable micro-goals—not milestones.
  Start with 20-30 minutes of exercise three times a week and gradually increase frequency, duration, and intensity.
• Do something you enjoy.
  Whether it’s swimming, walking, cycling, dancing, or yoga, choose something enjoyable so you are more motivated to do it regularly.
• Keep it interesting.
  Incorporate a variety of exercises to keep things interesting. For example, you can swim on Mondays, walk on Wednesdays, and cycle on Fridays to stay motivated.
• Block your calendar.
  Treat exercise for fibroid pain like an important appointment in your calendar and stick to a regular cadence.

Always consult your healthcare provider before beginning any new diet or exercise routine.

Safety Precautions

The best exercises for uterine fibroids are gentle, sustained activities that do not place excess pressure on your stomach or abdomen.

Avoid activities like sit-ups, crunches, and lifting heavy weights as they may increase blood flow to the abdomen, leading to increased fibroid growth.

If you’ve been diagnosed with uterine fibroids or are struggling with fibroid pain, please talk to a Georgia Fibroids specialist today. Our state-of-the-art treatment center offers non-invasive treatment options and outpatient interventions to help alleviate your fibroid symptoms.