Period pain is the most common cause of pelvic pain and is more common in younger women, according to Jean Hailes' period pain guide. Knowing your menstrual cycle, and how your body responds to movement through it, can help you plan for those days.
This guide explains how to keep track of your periods, what Australian health sources say about exercise and yoga, and when to book in with a GP.
Quick answer: Cycle awareness starts with a record: Jean Hailes suggests tracking your periods and any symptoms, counting each cycle from the first day of bleeding. Regular physical activity is on its self-care list for period pain. Yoga may help you feel calmer, healthdirect says, but Jean Hailes notes there isn't enough quality evidence that it relieves period pain.
How do I keep track of my periods?
Write down each period and how you feel. The Jean Hailes periods page says you can better understand your menstrual cycle by keeping track of your periods and any symptoms you notice. Each cycle begins on the first day of your period and ends the day before the next one.
For appointments, Jean Hailes suggests recording:
- when each period starts;
- how long it lasts and how heavy it is;
- how any pain affects your day.
If you'd rather use your phone, our list of free period tracker apps is a starting point.
What's a typical cycle length for adults?
Between 21 and 35 days, with an average of around 28, according to Jean Hailes. Periods themselves last from 3 to 7 days, and that may change at different life stages. A few months of notes will show you where your own cycle falls.
Can gentle movement or yoga help during your period?
Movement can be part of your self-care. Its period pain guide lists regular physical activity, which releases feel-good hormones known as endorphins. On yoga it is more cautious: relaxation techniques, including yoga, are mentioned, but there isn't enough quality evidence to show they relieve period pain.
Healthdirect looks at yoga more broadly. Healthdirect describes yoga as using movement, breathing and meditation to help physical and mental wellbeing, and says it may help you feel calmer, more relaxed and focused. Its safety tips:
- start slow and steady;
- stop if you feel any pain and ask your instructor for guidance;
- if you're new, injured or have a health condition, choose a class with a qualified instructor.
Our yoga poses for menstrual pain article has a short routine.
What else helps with cramps?
Heat is simple and often within reach. Jean Hailes suggests a heat pack or a warm bath to help relax your muscles. Cramping on the first 2 days of your period is normal, it adds, but strong pain deserves a closer look.
When to see a GP
See your doctor if:
- period pain affects your daily life, school or work;
- your periods are heavy or absent;
- you bleed between periods or after sex;
- a first period hasn't arrived by 16.
Some conditions, such as endometriosis and adenomyosis, can cause stronger period pain, and your doctor can check for them.
Common questions
Is cramping on your period normal?
Some is. Jean Hailes says it's normal to have pain such as cramping on the first 2 days of your period. Pain that affects your quality of life, school or work isn't something to put up with, though, so take your period notes to a GP and ask about it.
Do I need a qualified instructor to start yoga?
For beginners, healthdirect says yes: if you're new, have an injury or a health condition, it's best to go to a class with a qualified instructor. Tell your instructor about any injury so they can adjust exercises, start slowly and stop if you feel pain.
What if my period pain is very strong?
See your GP. Jean Hailes notes that health conditions such as endometriosis and adenomyosis can cause stronger period pain, and a doctor can check whether one of these is involved. Bring a record of when your periods start, how long they last and how the pain affects you.
Want your period notes to include flow? The Lunette period cup has measuring lines inside (Size 1 at 5 ml and 13.5 ml, Size 2 at 7.5 ml and 15 ml) for a rough reading each time you empty it. Choosing a size? Read the menstrual cup size guide.
We share general information here, not personal medical advice; your GP or another health professional can help with your own situation.
