Some women manage their endometriosis pain through a combination of conventional medical care and alternative therapies. While natural remedies for endometriosis may not be universally recognized, they have shown promise in supporting endometriosis pain management and providing endometriosis symptom relief for certain individuals.
Along with alternative treatments and natural remedies, holistic treatment for endometriosis that includes lifestyle modification is a must to ease the struggle for endo warriors.
We aim to discuss the alternative treatments and lifestyle modifications that will help women with endometriosis in reducing pain and discomfort:
Are you struggling to manage endometriosis symptoms despite conventional treatments? Take control of your well-being with Endoheal’s holistic approach for endometriosis pain relief. Connect now!
Alternative treatments for endometriosis
Pelvic floor physiotherapy (PFPT)
Pelvic floor therapy is a specialized physical therapy that aims to strengthen, relax, and improve the coordination of pelvic floor muscles. It is commonly used to treat conditions such as urinary incontinence, pelvic pain, and sexual dysfunction. The process includes:
External examination: This involves assessing the skin, fascia, and muscles in the abdomen, lower back, and inner thighs to identify areas of tension or dysfunction.
Internal examination: A digital vaginal and/or rectal exam may be performed to evaluate deeper pelvic floor muscles. While not always required, this step provides valuable insights that can enhance your treatment plan and help you achieve the best results in the shortest time.
Pelvic floor therapy for endometriosis involves the following techniques:
Trigger point therapy:
This technique applies targeted pressure to pain-sensitive areas (trigger points), either internally or externally, to relieve muscle tightness. Sometimes, a local anesthetic injection may be used for added relief.
Kegel exercises:
These exercises help strengthen the pelvic floor muscles by contracting and relaxing them, improving bladder control, and reducing pain during intercourse.
Electrical stimulation:
Transcutaneous electrical nerve stimulation (TENS) uses mild electrical impulses applied to the skin to stimulate low-threshold nerves, promoting pain relief and endogenous opioid release. This method helps ease pelvic pain and reduce muscle spasms.
Biofeedback therapy:
A device monitors pelvic floor muscle activity and provides real-time feedback. Electrodes may be placed externally (between the vagina and anus) or internally using a probe. The results on a computer screen help your therapist track progress and adjust your treatment as needed.
Hands-on manual therapy
Manual therapy techniques help relax, strengthen, and mobilize the pelvic floor muscles while relieving pain. Depending on your needs, treatment may involve:
- Internal or external soft tissue mobilization
- Myofascial release and deep tissue massage
- Urogenital and joint mobilization
- Muscle energy techniques and nerve mobilization
- Trigger point pressure therapy
- Connective tissue and visceral manipulation
Osteopathy and endometriosis:
Osteopathy is a hands-on therapy that helps improve the movement of different body structures, allowing them to function better. It focuses on how the body's systems (bones, muscles, organs, and nerves) are all connected and influence each other.
How does osteopathy relate to endometriosis?
Endometriosis causes tissue outside the uterus to grow and respond to hormonal changes, leading to inflammation, pain, and adhesions (scar-like tissue).These changes can make the muscles, ligaments, and organs in the pelvic area stiff and less flexible, which may affect how they work and, in severe cases, lead to a condition called frozen pelvis.
Depending on where the endometriosis is located, it can lead to dysmenorrhea (painful periods) and dyspareunia (pain during intercourse) joint and nerve pain, digestive and bladder issues.
How does an osteopathy session work?
- The session starts with a detailed discussion about the patient's gynecological history and pain patterns.
- The osteopath then checks for movement restrictions in joints, muscles, and tissues.
- A specialized gynecological examination may be needed by a qualified professional.
- Treatment may involve gentle manual techniques on the pelvis, abdomen, and joints to improve mobility, ease tension, and reduce pain.
When to see an osteopath for endometriosis?
- If surgery is not an option or pain persists despite hormonal treatment.
- Before surgery, pelvic sensitivity should be reduced, and tissues should be prepared.
- Three months after surgery, to help with scar healing, restore movement, and relieve lingering pain.
Osteopathy does not cure endometriosis but can help manage pain, improve mobility, and enhance overall well-being.
Massage for endometriosis relief
Massage therapy aims to relax the nervous system, improve blood and lymph circulation, and ease muscle tension without damaging adhesions. This makes it a beneficial option for women with endometriosis, even in later stages where organs may be stuck together due to scar tissue from surgery.
Since treatments like ablation and adhesiolysis don't offer permanent relief, and hysterectomy is a last resort, massage is becoming a preferred non-invasive approach for managing symptoms. It can delay the need for surgery and enhance overall well-being, supporting physical health, mental stability, social interactions, and the ability to care for one's family.
Benefits of massage for endometriosis
- Eases uterine spasms and pelvic pain
- Reduces adhesions
- Improves fertility by addressing adhesions and reproductive dysfunction
- Decreases pain during intercourse (studies show 50% of women experience full relief from dyspareunia after a year of massage therapy)
- Enhances sexual function, including orgasm, desire, arousal, lubrication, and satisfaction
- Boosts blood and lymph circulation, ensuring better oxygen and nutrient supply to affected tissues
- Calms the nervous system
- Lowers stress hormones like cortisol and norepinephrine while increasing serotonin, dopamine, and oxytocin, which improve mood and reduce pain
- It helps relieve pelvic congestion. During flare-ups, the lower back muscles often spasm, leading to abdominal and pelvic tension; massage helps relax these muscles and reduce discomfort.
Types of massage for endometriosis
Remedial massage
A session typically begins with a focus on the lower back, helping to loosen tight muscles and ligaments. Massage strokes may extend up the spine to the shoulders and neck, where hidden tension often accumulates. The therapist then works on the hips, another common area of discomfort for those with endometriosis, before moving down to relax the hamstrings and calves, flushing out excess toxins and inflammation.
Abdominal massage
This technique involves gentle, rhythmic strokes on the abdomen to improve circulation, reduce bloating, and relax muscles. Better blood flow to the affected tissues helps ease inflammation and relieve pain caused by endometriosis.
Myofascial release
Myofascial release targets the fascia, the connective tissue that encases muscles and organs. In endometriosis, this tissue can become stiff and restrictive, limiting mobility and causing pain. The technique applies steady pressure to stretch and loosen the fascia, reducing adhesions and improving flexibility.
Trigger point therapy or Neuromuscular massage
Endometriosis often causes the formation of painful trigger points—tight muscle knots that radiate pain to other areas of the body. This therapy applies direct pressure to these knots, helping to release tension and alleviate pain, particularly in the lower back, hips, and glutes.
Manual lymphatic drainage
This gentle massage technique reduces inflammation, bloating, and fluid retention—common issues for endometriosis patients. Encouraging lymph flow helps remove toxins and excess fluid, particularly in the abdomen and pelvic area, complementing other massage methods.
Swedish massage
Swedish massage helps relieve endo-pain by increasing blood flow and reducing muscular tension. The long massage strokes can improve blood flow, which helps deliver oxygen and nutrients to muscles and organs. Lastly, it can help with relaxation and reducing stress.
Fertility abdominal acupressure
This technique focuses on detoxifying the body, improving blood flow to the reproductive organs, and enhancing uterine health. It also helps ease painful periods and discomfort during intercourse.
While massage cannot cure endometriosis, it can significantly ease symptoms and improve daily comfort. Massage therapy offers relief by addressing muscle tension, adhesions, and inflammation.
Research suggests that massage works best when done once between menstruation and ovulation, followed by two sessions between ovulation and the next period for about three months. It may take up to two weeks for the body to adjust to the treatment, but noticeable improvements usually occur within six weeks.
Although massage is a safe and effective way to manage endometriosis symptoms, it's essential to seek a therapist experienced in treating this condition.
Acupuncture
Acupuncture involves inserting fine metallic needles into specific points on the skin. It may alleviate pain through multiple mechanisms:
- Stimulating the release of endogenous opioids in the brainstem, subcortical, and limbic structures.
- Promoting pituitary secretion of cortisol and adrenocorticotropic hormone may have anti-inflammatory effects.
- Deactivating brain areas linked to pain transmission.
- Inducing local effects including mechanical stimulation of connective tissue, adenosine release, and increased local blood flow.
Acupuncture for endometriosis has shown results in pain relief and improvements in social activities, school attendance, and health-related quality of life. Importantly, no side effects were reported.
Herbal remedies
Many women who have endometriosis ask, " How can I treat endometriosis naturally?" Herbal treatments like Vitex agnus castus (chaste berry) and turmeric capsules are often used to alleviate symptoms of endometriosis. These herbs help regulate hormones, reduce inflammation, and ease pain. However, consulting a healthcare provider before using any herbal remedy ensures safety and effectiveness.
Chinese Herbal Medicine (CHM) is gaining popularity in endometriosis treatment. CHM involves herbal formulations containing 10–20 ingredients, administered orally, via enema, or through intramuscular injection. It is commonly used in China as a routine treatment for endometriosis due to its potential anti-inflammatory properties and ability to suppress endometriotic implants.
Aromatherapy
While medical treatments exist for endometriosis symptoms, essential oils naturally manage symptoms, relieving pain, inflammation, and stress.
Below are crucial oils categorized by their specific benefits for those with endometriosis:
Pain and inflammation relief
Many women with endometriosis experience persistent pain. Essential oils can be diluted with a carrier oil for massage to help reduce discomfort.
Roman Chamomile (Anthemis nobilis)
A natural pain reliever, Roman chamomile helps ease nerve pain, abdominal discomfort, backaches, and leg pain.
Frankincense (Boswellia carteri) and Myrrh (Commiphora myrrha)
A powerful combination for pain relief. Frankincense contains boswellic acid, which has anti-inflammatory properties similar to NSAIDs but without gastrointestinal side effects. Myrrh improves blood circulation, reduces stagnation, and decreases swelling in the reproductive system.
Marjoram (Origanum majorana)
This oil helps relax muscle spasms, reduces inflammation, and has natural antiseptic properties that may aid in preventing minor infections.
Enhancing circulation and reducing stagnation
Poor circulation can worsen endometriosis symptoms. Essential oils that improve blood flow help ease congestion in the reproductive system.
Ginger (Zingiber officinale)
One of the most effective oils for boosting circulation and alleviating stagnation in the reproductive and digestive systems.
Rosemary (Rosmarinus officinalis)
Promotes healthy circulation and supports hormonal balance by regulating estrogen levels.
Cypress (Cupressus sempervirens)
It is a tonic for the circulatory system. It supports normal blood flow and detoxification.
Hormonal balance support
Hormonal imbalances play a significant role in endometriosis. Essential oils can help regulate estrogen and cortisol levels.
Clary sage (Salvia sclarea)
Known for balancing estrogen levels, relaxing the nervous system, and easing PMS symptoms like cramps and mood swings.
Frankincense (Boswellia carteri)
Helps balance cortisol levels and support immune function, promoting overall well-being.
Rose geranium (Pelargonium graveolens var. roseum)
An adaptogenic oil that encourages hormonal equilibrium and enhances mood stability.
Stress reduction and mood enhancement
Women with endometriosis often experience high stress, anxiety, or depression. But how does stress affect endometriosis symptoms? It can worsen discomfort, making stress management essential. Certain essential oils help reduce stress and promote relaxation.
Rose (Rosa damascene)
Helps ease emotional pain, grief, and stress-related symptoms.
Ylang Ylang (Cananga odorata)
This is a mood-lifting oil that relieves stress and fosters happiness. Try diffusing a few drops while meditating or practicing affirmations.
Lavender (Lavandula angustifolia)
A potent anti-inflammatory that alleviates stress, enhances sleep quality and reduces chronic pain. A 1:1 blend of lavender and ylang-ylang essential oils significantly reduced stress, lowered cortisol levels, and improved blood pressure levels in participants subjected to mental stress.
Essential oil blend for endometriosis relief
Combining essential oils enhances their therapeutic effects. This blend can be used as a massage oil to alleviate pain and promote hormonal balance.
Ingredients:
- 2 tbsp of Sweet Almond oil (carrier oil)
- 5 drops of Lavender essential oil
- 5 drops of Clary Sage essential oil
- 4 drops of Frankincense essential oil
- 3 drops of Geranium essential oil
- 3 drops of Chamomile essential oil
- 2 drops of Ylang Ylang essential oil
Instructions:
- Mix all essential oils in a small glass bottle.
- Add the carrier oil and swirl gently to blend.
- Seal the bottle and store it in a cool, dark place for 24 hours to allow the oils to synergize.
- Shake before use. Apply a small amount to the lower abdomen or lower back and massage in circular motions.
- Always perform a patch test before first use and discontinue if irritation occurs.
Safe use of essential oils
Essential oils are highly potent, so proper usage is crucial:
- Always dilute essential oils in a carrier oil like almond, jojoba, or castor oil before applying to the skin.
- A small amount (1-4 drops) is sufficient; excessive use can be counterproductive.
- Consult a clinical aromatherapist if unsure about dosage and application methods.
- If trying to conceive, some oils should only be used until ovulation.
- Avoid essential oils if you have allergies or skin sensitivities, and always seek medical advice before use, especially if you are pregnant or managing a medical condition.
Lifestyle adjustments for endometriosis
Simple daily habits can go a long way in managing endo symptoms and improving overall well-being. They are:
Watch for nutrient deficiencies
Nutritional deficiencies can intensify inflammation in the body, as the body must work harder to compensate for the missing nutrients. Signs of deficiencies may include fatigue, breathlessness, hair thinning or poor hair quality, brittle nails, skin changes, bone pain, mood swings, depression, and alterations in taste, smell, or sensation.
If you experience these symptoms, consult your GP for a blood test and consider taking a high-quality A-Z multivitamin.
Focus on a healthy weight, not just the scale
While maintaining a healthy weight may help with endometriosis, it's essential to prioritize overall well-being rather than chasing a number. If weight loss feels overwhelming, consider a "Health at Every Size" (HAES) approach. Care for your body without fixating on weight. Effective weight management across life stages can help control overall symptoms. Chew your food well and eat in a relaxed environment to support digestion and reduce bloating and gas.
Stay hydrated
Water is your ultimate ally! Staying hydrated helps flush out toxins, supports digestion, and may help ease endometriosis-related pain. Aim for at least 2 liters daily, adjusting based on your activity level and climate. Use a reusable water bottle or an app to track your intake. Herbal teas and fruit or vegetable-infused water, like mint or cucumber, offer refreshing alternatives. However, be mindful of citrus fruits, as frequent sipping can affect dental health.
Drinking excessive water may aggravate an overactive bladder, while insufficient hydration poses issues. Consider reducing fruit juices, alcoholic beverages, caffeinated drinks, and carbonated beverages. Limit fluid intake after 6 PM or at least 2 to 3 hours before bedtime to minimize nighttime trips to the bathroom.
Move your body
Regular exercise is essential for overall well-being. It helps balance hormones, improve mental health, and lower stress levels. Exercise can help by providing endometriosis and exercise benefits, improving well-being, and reducing symptoms.
Walking, yoga, swimming, and gentle stretching are the best exercises for endometriosis pain relief. Aerobic activities like running or cycling can help regulate hormone levels and stimulate endorphin production, reducing pain sensitivity.
Physical activity as a protective factor can help by:
- Lowering estrogen levels and reducing ovulation frequency
- Increasing SHBG (sex hormone-binding globulin), which decreases the effects of estrogen
- Improving insulin sensitivity, which may be linked to endometriosis
- Boosting anti-inflammatory cytokines, helping reduce inflammation
Regular physical activity may lower the risk of endometriosis, but the evidence is inconclusive.
Healthy Diet
Diet for endometriosis relief may be a game-changer in managing symptoms. The best diet plan for endometriosis pain management should include a balanced diet infused with anti-inflammatory foods. Omega-3 fatty acid-rich foods like salmon, flaxseeds, and walnuts may reduce inflammation.
A diet high in fiber and low in processed foods maintains overall health and hormone balance, thus helping endo patients. While a high-fiber diet is beneficial for most people, it may worsen symptoms if endometriosis affects your bowel. If you frequently alternate between constipation and diarrhea or experience bloating followed by diarrhea, it could indicate improper bowel movement. Consulting both your endometriosis specialist and a specialist dietitian is advisable.
Supplements
Some individuals choose to include dietary supplements for endometriosis relief in their treatment plan to help lower estrogen levels, reduce pain, and decrease inflammation, which may ease symptoms.
However, supplements should only be used as a supportive addition to medical treatment, not as a replacement. Common supplements supporting endometriosis treatment include vitamin D, zinc, omega-3 fatty acids, N-acetylcysteine, diindolylmethane, and various herbal remedies.
Supplement use should be personalized and approved by a healthcare professional, such as a registered dietitian, nutritionist (RD or RDN), pharmacist, or doctor. It's important to note that supplements are not meant to diagnose, treat, cure, or prevent any disease.
Adequate sleep
Sleep deprivation can worsen pain, fatigue, and mood swings—all familiar foes in the fight against endometriosis. Strive for 7-8 hours of restful sleep each night. Establish a consistent sleep schedule and a relaxing bedtime routine, such as a warm bath, reading, or dimming the lights, to signal your body to wind down.
Restorative sleep fuels natural healing processes, promoting well-being and potentially easing endometriosis symptoms. If you're wondering how to improve sleep with endometriosis, consider relaxation techniques, a supportive mattress, and limiting blue light exposure before bedtime.
Heat therapy
Heating pads or hot water bottles are the go-to solution for many women with endometriosis to temporarily relieve pelvic pain. Heat can relax muscles, increase blood flow, and reduce inflammation, thereby reducing discomfort.
Caffeine
Some studies have explored a potential link between caffeine consumption and endometriosis. Beverages like coffee and soda contain caffeine, which has been found to increase estrogen availability during the follicular phase of the menstrual cycle. This has led to recommendations that individuals with endometriosis may benefit from limiting their caffeine intake.
While moderate consumption of coffee and tea is generally considered safe, those who notice worsened symptoms may prefer switching to decaffeinated options. Decaffeinated coffee and tea still provide a rich source of anti-inflammatory polyphenols, making them a good choice for individuals looking to reduce caffeine intake without giving up their favorite drinks.
Alcohol
Occasional alcohol consumption, such as an occasional glass of wine or beer, is unlikely to have a significant impact on endometriosis. However, excessive alcohol intake may increase the risk of developing the condition and worsen symptoms. Alcohol is known to elevate estrogen levels, which could contribute to more intense endometriosis-related pain.
Fasting
Fasting may help conserve energy, allowing the body to focus on healing and regeneration. Some potential benefits of fasting include improved hormonal balance, reduced inflammation, and increased stress resistance—all of which may help alleviate chronic pain associated with endometriosis.
In clinical settings, strategic fasting has been observed to reduce symptom flare-ups in some endometriosis patients. Some healthcare practitioners even recommend light eating or fasting before menstrual cycles to decrease gastrointestinal activity, which can help minimize discomfort and painful GI symptoms.
Manage stress effectively
Stress can aggravate endometriosis symptoms, but you have the power to manage it. Techniques like yoga can help improve overall well-being and ease pain. Can yoga help with endometriosis pain? Yes, Yoga has gained popularity as a holistic approach to improving physical and mental well-being.
It combines postures, breathing exercises, and meditation, which can reduce stress and strengthen the body. Many women with endometriosis found that practicing yoga twice a week for eight weeks helped reduce pelvic pain and improve self-control, self-awareness, and self-care.
Engaging in activities that bring you peace—spending time in nature, listening to calming music, or connecting with loved ones can be beneficial.
Coming to terms with the diagnosis of endometriosis can be a turning point for many women. Accepting the condition allows them to understand their symptoms better and communicate their needs to others. Women who accept their diagnosis often feel more in control of their health and are better equipped to manage the ups and downs of living with endometriosis.
Without emotional support from friends and family, coping with endometriosis becomes even more difficult. Talking openly with someone who understands the struggles provides comfort and reduces feelings of isolation. Women with endometriosis often find that having a support system makes a huge difference in managing their mental and emotional health.
Find relief and hope for endometriosis with EndoHeal
While medical treatments address the physical symptoms, a holistic approach that includes alternate therapies, lifestyle changes, mental health support, and stress management can make a significant difference. From nutrition and exercise to mindfulness and therapy, the right strategies can help regain balance and improve overall well-being.
Focus on balance, listen to your body, and work with Endoheal, a holistic health provider to find what works best for you. Small, sustainable changes can make a big difference in how you feel. Reach out to us now!
Meta
Explore alternative therapies and lifestyle adjustments for endometriosis symptoms relief. Take a holistic step toward overall well-being.
Citation: Massage
https://physiocentral.net.au/endometriosis-massage-techniques-what-to-expect-during-a-session/
Citation : Lifestyle
https://www.webmd.com/women/endometriosis/ss/slideshow-endometriosis-lifestyle-changes
https://www.theendometriosisfoundation.org/diet-and-lifestyle
