---
title: Which types of exercise work best to reduce period pain and PMS?
description: In this review of 86 studies, yoga and aerobic exercise showed the most consistent benefits for reducing period pain and overall health. However, most studies
url: https://niyora.com/research/papers/effectiveness-of-different-exercises-for-relieving-menstrual-symptoms-a-2026/
---

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- Which types of exercise work best to reduce period pain and PMS?

Randomised trial, 2026

# Which types of exercise work best to reduce period pain and PMS?

In this review of 86 studies, yoga and aerobic exercise showed the most consistent benefits for reducing period pain and overall health. However, most studies were not high-quality randomized trials, and the review could not combine results statistically due to wide differences in study methods.

 Moderate study design

Women aged 18-35 years with dysmenorrhea or premenstrual syndrome (from 86 studies reviewed)

## What they did

Narrative review summarizing 86 studies published between 2000 and 2023 on women aged 18-35 with period pain or PMS. Included studies tested aerobic, resistance, stretching, yoga, or multimodal exercise for at least 4 weeks. Researchers evaluated safety, compliance, and symptom changes across studies.

## What they found

Yoga and aerobic exercise showed consistent improvements in overall health and significant reductions in pain severity. Stretching and resistance training also reduced symptoms but with less clear and consistent results. Multimodal (combination) exercise interventions showed potential to address both physical and psychological symptoms. No major adverse effects were reported across the studies, and women had good compliance with exercise programs.

## What it means for you

Exercise, especially yoga and aerobic activity, appears safe and effective for period pain and PMS symptoms. Most studies were not high-quality randomized trials and used different methods, limiting how well we can compare results. More rigorous research is needed. The practical takeaway is that exercise is a safe alternative to medication.

86

studies reviewed

18-35

participant age range

4+ weeks

minimum exercise duration

## About the study

Original title Effectiveness of Different Exercises for Relieving Menstrual Symptoms: A Narrative Review Authors Chaurasia T, Pratap Y, Karn A Journal Physiotherapy research international : the journal for researchers and clinicians in physical therapy Year 2026 Study design Randomised trial Participants 86 What was tested Narrative review of aerobic, resistance, stretching, yoga, or multimodal exercise (≥4 weeks) Read the paper [doi.org/10.1002/pri.70229](https://doi.org/10.1002/pri.70229)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Dysmenorrhea and period pain](https://niyora.com/research/topics/condition-dysmenorrhea/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Work and productivity](https://niyora.com/research/topics/life-area-work/)

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Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

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