Managing Endometriosis Pain: 9 Effective Tools for Relief

Dealing with endometriosis can be a daily battle, but there are various tools and strategies that can help warriors find relief from the pain and discomfort.

While it can feel debilitating, taking control of your response to pain can ease fears about its onset.

Below are nine incredibly effective approaches to managing endometriosis pain, so you can feel assured you've got all of the tools you need, if a flare-up strikes.

1. Pain Medication: Over-the-counter pain relievers like ibuprofen can be a go-to option for managing endometriosis pain. They help reduce inflammation and alleviate discomfort, but it’s essential to consult with a healthcare professional for a personalized pain management plan — as endometriosis pain often demands higher-frequency use of these pain relievers.

2. TENS Device: Transcutaneous electrical nerve stimulation (TENS) devices can be incredibly beneficial to manage endometriosis pain flare-ups. These portable gadgets send low-level electrical currents to the affected area, which can disrupt pain signals and provide relief.

They are safe, non-invasive and can be used as needed. Personally, the Ovira device has saved my life (not an ad). It's very discreet and can help alleviate extreme or minor pain, many times without the need for pharmaceutical or over-the-counter medication. And using any TENS device in combination with your usual medication can helpfully stop an aggressive flare-up very quickly.

3. Mindfulness Meditation: Mindfulness meditation techniques can assist in managing endometriosis pain by fostering relaxation and reducing stress — since stress can exacerbate endometriosis symptoms. Regular practice can improve your pain tolerance and overall well-being through dedicated curiosity and non-judgement of the pain experience.

This allows the pain experience to decrease overtime. Additionally, practising mindfulness during a bad flare-up will allow the pain brain to recontextualize the pain — taking away its power. You can start your meditation practice by checking out some really helpful meditations here.

4. Heat Pack: Applying a heat pack to your lower abdomen or lower back can be a simple yet effective way to soothe endometriosis-related cramps. The heat relaxes the muscles, eases pain, and provides comfort during flare-ups.

However, it's best to avoid hot water bottles and go for electric heat packs that have temperature limits. Most, if not all endo warriors have a cautionary tale about hot water bottle/heat packs burns, sadly. This can easily be avoided by resisting the urge to crank up the heat.

5. Hot Bath: A warm bath can work wonders for pain relief. The combination of heat and the soothing properties of water can help relax your body and provide a sense of calm. The heat relaxes your tense muscles and provides a moment to simply be. Adding Epsom salts and lavender oil to the bath can really enhance the experience, making you even more relaxed. Love that.

6. Crying: While it may sound unconventional, allowing yourself to cry can be therapeutic. Emotional release through tears can help reduce stress, which can, in turn, alleviate pain. It’s essential to acknowledge your emotions and find a healthy outlet for them, especially when dealing with the chronic emotional chaos of endometriosis.

7. Pelvic Yoga: Engaging in gentle, pelvic-focused yoga can help strengthen and stretch the muscles in the pelvic area, which will help a lot with endometriosis pain.

This not only improves circulation but also reduces pain by increasing flexibility and releasing tension. You can find easy 10 minute sessions specifically for endometriosis pain on Youtube.

8. Your 'Endo To-Go Pack': Probably the most essential for all endo warriors: prepare a portable kit that includes some of the aforementioned tools — pain medication, a small heat pack (you can buy single-use ones from most pharmacies or Amazon), TENS device and mindfulness meditation exercises (saved on your phone). Having this “To-Go” pack can help you manage endometriosis pain when you’re away from home, ensuring you’re always prepared.

The psychological impact of knowing you've got a safety toolkit at your disposal will help relieve a lot of anxiety when going about your day. If pain strikes, just take a moment to yourself (hiding away in a bathroom cubicle is my personal preference), take three deep breaths, toss the TENS device on and take any medications you think will help. Repeating the affirmation 'I'm okay, I'm safe, the pain is leaving my body' can be a tremendous help when managing a flare-up.

9. CBD-based lubricant: As endo warriors, our sex lives can often suffer due to painful intercourse. This is probably the saddest reality for us to contend with — something that is meant to bring pleasure can drive such intense pain. Thankfully, there are different ways to help manage this with your partner.

One incredibly helpful way is by using CBD-based lubricant, as the anti-inflammatory properties of CBD can help alleviate pain associated with intercourse. CBD lube may offer relief by reducing inflammation and enhancing your ability to relax, allowing you to fully enjoy the experience. If you live in an area where CBD products aren't available over-the-counter, you can search the web to find discreet services in your country to get a prescription online. If you live in Australia, start by checking out this fantastic website.

Just remember, while endometriosis can be challenging, with the right tools and a comprehensive approach to pain management, you can find relief and regain control over your life.

Remember to consult with your healthcare provider to tailor a plan that suits your specific needs and preferences. There is hope.

You've got this, warrior.