Exercise & Endometriosis — What Helps, What Hurts
Living with endometriosis often means navigating a cycle of pain, fatigue, and frustration. Exercise can be one of the most powerful tools for symptom management, but it has to be approached with care. The “no pain, no gain” mentality doesn’t work here. Instead, movement should focus on supporting the body’s variability, energy levels, and nervous system regulation.
At any. BODY we frame movement for endometriosis through the lens of joint variability — helping the body find options for movement, rather than forcing it into rigid patterns.
At any. BODY we frame movement for endometriosis through the lens of joint variability — helping the body find options for movement, rather than forcing it into rigid patterns.
Why Movement Helps
Circulation & inflammation: Gentle movement can improve blood flow and support recovery.
Pain modulation: Exercise helps regulate the nervous system, reducing sensitivity to pain over time.
Hormone support: Resistance training and aerobic activity can support healthy hormone regulation, crucial in endometriosis management.
Mental wellbeing: Moving safely builds confidence, reduces stress, and creates a sense of control.
Endometriosis, Exercise & Inflammation
When we talk about movement and endometriosis, we can’t ignore the role of inflammation.
Exercise naturally creates an inflammatory response. This is part of how the body adapts — small amounts of stress trigger repair and make us stronger.
But with endometriosis, baseline inflammation is often already high. This means the body’s “bucket” for handling load fills faster, and recovery can take longer.
Compensation adds to inflammation. When movement is restricted or joints don’t have variability, the body overuses certain muscles or patterns. This extra strain increases the local inflammatory load.
Fatigue and inflammation are linked. Managing inflammation consumes energy, so it’s common to feel more exhausted after exercise — especially if pacing and recovery aren’t considered.
What Helps (Movement Strategies)
✅ Joint Variability Practices
Explore movements in multiple planes (rotation, flexion, extension) rather than repeating the same patterns.
Example: instead of just squats, include lateral step-ups, hip rotations, and controlled lunges with breath.
✅ Strength Training with Breathwork
Low-to-moderate load strength work (e.g., reformer resistance, bodyweight, bands) while syncing breath to effort helps manage intra-abdominal pressure.
✅ Gentle Mobility & Stretching
Slow, controlled mobility can ease adhesions and stiffness, especially around the pelvis and lower back.
✅ Pacing & Energy Awareness
Shorter bouts of exercise spread throughout the week tend to be more sustainable than one long, exhausting session.
What Hurts (What to Avoid or Modify)
❌ High-intensity, high-impact exercise when symptomatic
Running, HIIT, or heavy lifts can exacerbate pain flares if not carefully managed.
❌ Excessive abdominal compression
Overloaded crunches, planks, or breath-holding under load can increase pelvic floor pressure and worsen pain.
❌ Rigid, repetitive routines
Doing the same pattern (e.g., only sagittal plane movements like cycling or forward-only Pilates) reduces variability and can increase tension.
❌ Ignoring flare signals
Pushing through pain reinforces sensitisation. Learning to stop and adjust is key.
Our Approach: Joint Variability for Endometriosis
Instead of asking clients to push harder, we help them find new movement options.
Train strength through different joint angles.
Layer in variability with rotation, asymmetry, and breath.
Build resilience while respecting energy fluctuations.
This approach empowers women with endometriosis to reconnect with their bodies — moving away from restriction and towards adaptability.
We want to help you get moving!
If you’re living with endometriosis and unsure how to exercise safely, we’d love to guide you. Our Clinical Pilates and Exercise Physiology sessions are tailored to your body, energy, and stage of symptoms.