POPSUGAR features simple stretches that may help to alleviate menstrual side effects, such as lower-back and hip pain, according to HSS physical therapist Anna Ribaudo PT, DPT, OCS, CKTP.

"Exercises and stretches can be really helpful during your period," said Ribaudo. "Endorphins, which are pain-relieving, pleasure-inducing chemicals, are released in your body with exercise, which can make exercise a way better option than the fetal position. Exercise also decreases inflammation, improves blood flow, and helps to boost your energy levels,” she explained.

Ribaudo recommended lower-trunk rotations (a gentle stretch targeting the lower-back), a hamstring stretch, the cat-camel stretch (which stretches and strengthens lower-back and core muscles), and birddog (which helps in strengthen the lower-back/core and with stability).

Before trying these stretches, Ribaudo suggested going for a walk first to warm up, and to stop if any of the stretches are causing pain.

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