Self Care During A Flare

When a flare-up happens, there are ways to help alleviate some of the symptoms. Try a combo of any of these to find what works best for you.

Curled up in bed, in excessive pain, nauseated with the smallest movement? Get some relief by using these methods to decrease pain and nausea and increase mobility!

Medication

“You can't pour from an empty cup, take care of yourself first."

Pain and endometriosis go hand in hand and sometimes nothing will get rid of the pain. However you can help decrease pain through the use of pain medications--either over the counter, like Naproxen (Aleve) and Tylenol or prescription like Celebrex and Tramadol. Talk with your doctor about what medications are best for you based on your medical history and any medications you are already taking. Everyone is different so it may take time before you find the right combination of medications that work for you. Keep trying until you do and always be your own advocate if something is or ISN'T working for you.

Stretching/Yoga

Light stretching or low-impact yoga can help relax your muscles and get your body moving in a non-painful way.

A technique I've found very effective is the elevated legs position. You can do this on the floor with pillows and a chair, or your bed and using your headboard with your legs upright. Once in position, relax your entire body into the floor or bed almost as if you're becoming a part of it. This position allows your spine to be fully supported and takes pressure off your lower back and abdomen. With this added alignment and support, your nervous system can relax and the tension in your back will decrease. You can do this exercise for 3 - 30 minutes throughout the day for relief.

Baths/Heat

Hot baths with *Epsom salts and heating pads are two great options for alleviating endometriosis flares. When dissolved in hot water, Epsom salts help soothe muscle aches and discomfort as well as joint pain. Heat, whether in bath or pad form, relieves pain from tense muscles and promotes healing by increasing blood flow to the area(s) of pain. Personally, I find a heating pad on the back and one on the abdomen is a huge help for falling asleep on bad pain days.

*Do not use Epsom salts if you are pregnant or have diabetes (sourced from The Mayo Clinic).

Topical Creams

Using a topical analgesic like Voltaren or IcyHot can alleviate inflammation and pain symptoms externally without the use of oral medications. Where endometriosis is an internal disease, topical creams will not treat the source of the pain. However, applying these creams to your lower back, abdomen, or any other points of tension can reduce your overall pain levels, help increase your mobility, and minimize inflammation.

Ice Packs

As helpful as heat can be for pain relief, cold can also be invaluable. Applying an ice pack to the region of pain reduces swelling while numbing the area as well. If you are rotating between heat and cold, you should end with the cold treatment for the best results. An ice pack won't completely resolve the pain but in combination with any/all of the other methods, it can provide much-needed relief.