HealthHealth Conditions

Cramping After Sex? Here’s What Your Body’s Trying to Tell You

Discover the common causes of cramping after sex, along with the best treatment and prevention options recommended by an OB/GYN.

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Photo: Stocksy/Leah Flores
Published Sep 2, 2024

Written by 

Marygrace Taylor

You and your partner just wrapped up some really good sack time. But now you’ve got a weird crampy feeling in your lower abdomen or pelvis. Um, cramping after sex—is that normal?

Experts in This Article

Amir Marashi

a New York City-based OB/GYN and founder and CEO or Cerē

Kenosha Gleaton

board-certified OB/GYN with The EpiCentre of Charleston and medical advisor for Natalist and Everlywell

Rebecca Keith

board-certified OB/GYN with Pediatrix Medical Group in Elizabethtown, Kentucky

“Dyspareunia” is the medical term for any kind of pain during or after sex. But cramping after sex isn’t always a big deal. If it’s mild and occasional, it can be normal and not a cause for concern,” says Kenosha Gleaton, MD, a board-certified OB/GYN and Everlywell medical advisor. On the other hand, severe or lasting pain is definitely a red flag that could signal an underlying problem.

To get a handle on what you might be dealing with, keep reading. Here’s a look at some of the things that can give you cramps after sex and when it’s a good idea to loop in your doctor.

1. It’s a post-orgasm thing

The muscles in your pelvic region contract involuntarily from peak stimulation during sex, resulting in an orgasm. It feels good (obviously), but it can also cause some brief discomfort after the fact. “An orgasm creates uterine contractions, which can lead to cramping that should go away on its own within a few minutes,” Dr. Gleaton says.

How to treat it

Cramping from an orgasm should be light and fade pretty quickly. For extra relief, a hot water bottle or heating pad can help, the Mayo Clinic recommends.

2. It’s a sign of ovulation, period, or pregnancy

You might be more likely to notice post-orgasm cramping when you’re ovulating or during your period. According to Dr. Gleaton, “Sex puts pressure on your uterus and cervix, which may already be sensitive during menstruation, ovulation, or pregnancy.”

How to treat it

Here’s another time where a heating pad or hot water bottle can be your BFF. You can also bump things up with an over-the-counter pain reliever like ibuprofen or sodium naproxen (Aleve), which can also help for cramping when you’re ovulating or on your period, per the Mayo Clinic. You shouldn’t take ibuprofen or sodium naproxen when you’re pregnant, but acetaminophen (Tylenol) is usually okay. Just get the thumbs up from your OB/GYN first.

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3. You’re dealing with vaginal dryness

A drop in the hormone estrogen, which hits during perimenopause, causes your vaginal tissue to become thinner and drier, which can make penetrative sex painful, per the Cleveland Clinic. And when you anticipate discomfort, it’s harder to fully relax your pelvic muscles, which can potentially lead to cramping, Dr. Gleaton explains. Major domino effect, people.

How to treat it

Vaginal lubricants (which you apply before sex) and vaginal moisturizers like Womaness Coco Bliss (which you apply daily, like a facial moisturizer) can help hydrate your tissues and make sex more comfortable, per the Cleveland Clinic. For more relief, your doctor may recommend hormone therapy like vaginal estrogen.

4. You had rough sex

Very deep penetration, which often happens with positions like doggy style or any position where your knees are up by your chest, can make you more prone to cramping. “They will put extra pressure on your uterus, cervix, and pelvis, especially if you’re pregnant, menstruating, or ovulating,” Dr. Gleaton says.

How to treat it

If a certain position causes discomfort, switch it up. Try going on top so you can control how deep things go, says Amir Marashi, MD, a New York City-based OB/GYN and founder and CEO of Cerē. Standard missionary (i.e., with your legs straight, not bent or up) or side-lying positions are good, too, because they tend to penetrate less deeply.

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5. You’ve got a bladder infection

Urinary tract infections (UTIs) and interstitial cystitis (a type of chronic bladder inflammation that makes you have to pee nonstop) can both make you cramp up after sex. When you’re already dealing with inflammation down there, any extra pressure (like from sex) can cause discomfort, Dr. Gleaton explains. “When you have sex, you’re putting extra pressure on your inflamed uterus or cervix, which can lead to cramping,” she says.

Round-the-clock pelvic pain (including during sex) paired with nonstop peeing and urgency could be a sign of interstitial cystitis, a chronic condition where bladder inflammation messes with your normal gotta-pee signals, per the Mayo Clinic. As a result, you feel like you need to pee pretty much all the time.

How to treat it

See your doctor if you’re having to pee more often than usual. They’ll usually prescribe antibiotics for a UTI. If you have interstitial cystitis, your doctor might recommend a combination of pelvic floor therapy and medications (like antidepressants or antihistamines) that can reduce your urge to pee, says the Mayo Clinic.

6. It’s an STI or other infection

Inflammation from STIs like chlamydia or gonorrhea, or other infections like a yeast infection or bacterial vaginosis, can all make you cramp up when sex puts extra pressure on your uterus or cervix, Dr. Gleaton explains. You’ll know that’s probably what you’re dealing with if you’re also having itching, burning, or changes to your usual vaginal discharge, according to the American College of Obstetricians and Gynecologists (ACOG).

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How to treat it

Call your doc if you think you have a vaginal infection brewing. Antibiotics are usually a must, and starting meds sooner will help you feel better faster, notes ACOG.

7. You’ve got pelvic inflammatory disease

When an STI goes untreated, it can potentially morph into pelvic inflammatory disease or PID. Basically, it’s severe inflammation around your cervix that makes sex crampy, not to mention causes a bunch of other problems. Think ongoing lower abdominal pain, a fever, foul-smelling discharge, or irregular periods, according to the Office on Women’s Health.

How to treat it

Again, you gotta get on antibiotics to fix this, so call your doctor if you’re having possible symptoms. Untreated PID can get worse if you ignore it and potentially lead to infertility, ectopic pregnancy, or chronic pelvic pain, the Office on Women’s Health says.

8. It’s a uterine fibroid

Fibroids are growths that can form on the inner or outer lining of your uterus (or within the muscle of your uterus wall), which sounds scary, but they’re almost always benign. They can be annoying, though, because they can sometimes cause lower back, pelvic, or abdominal pain during sex, not to mention make your periods heavy and uncomfortable, per the Office on Women’s Health.

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How to treat it

It comes down to how big the fibroid is and the symptoms it’s causing. Your doctor can prescribe hormonal meds to shrink small ones that are only mildly uncomfortable. Surgery might be needed for bigger ones, especially if they hurt, the Office on Women’s Health notes.

9. You have an ovarian cyst

Fluid-filled sacs or cysts can sometimes form on your ovaries. They’re not usually anything to worry about from a health perspective, but they can cause one-sided abdominal pain (including during sex), along with bloating, notes the Mayo Clinic. On rare occasions, cysts can also burst and cause severe pelvic pain and bleeding.

How to treat it

Sometimes cysts clear up on their own. If yours doesn’t, your doc might recommend hormonal meds to prevent future ones from forming, or surgery for bigger ones. Seek medical attention if you have sudden or severe pelvic pain, pain with fever or vomiting, or weakness or lightheadedness, the Mayo Clinic recommends. These symptoms could mean your cyst has ruptured or burst.

10. You’ve got a tilted uterus

Ever heard of a retroverted uterus? Around 1 in 4 people with uteruses have one, meaning their uterus is tipped backwards toward the rectum rather than forwards toward the abdomen, notes the Cleveland Clinic. It’s totally normal, but it can mean your uterus experiences more pressure during sex. That could lead to cramping or discomfort, especially with deeper penetrative positions, says Rebecca Keith, MD, a board-certified OB/GYN with Pediatrix Medical Group in Elizabethtown, Kentucky.

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How to treat it

Experimenting with different positions should help. If positions like doggy style or missionary with your legs up make you crampy, try coming on top so you can control how deep things go, Dr. Keith recommends. Other good options: Lay side by side and have your partner enter you from behind, or try missionary with your legs lowered down.

11. It’s a sign of endometriosis or adenomyosis

Endometriosis, a disorder where tissue similar to the lining of the uterus grows outside of the uterus, is known for causing a deep, aching pain during sex, especially around your period or with deeper positions, Dr. Marashi says. But for some people, the sensation might read as crampy. Endo can also make your periods super painful and heavy, and cause painful bowel movements and trouble getting pregnant, per the Mayo Clinic.

Adenomyosis—a condition that causes uterine lining to grow into the muscular wall of the uterus—is also notorious for causing cramps after sex, per Johns Hopkins Medicine.

How to treat it

Let your doctor know if you have symptoms that sound like endometriosis. Your doctor can prescribe hormonal meds like birth control pills, which can help manage your pelvic pain and heavy periods. In some cases, surgery might also be needed, the Mayo Clinic notes.

Causes of cramping after sex for males

It’s far less common, but people assigned male at birth can potentially get pain or cramping after sex too. Often it’s from an infection like herpes, gonorrhea, or even a yeast infection, per the Cleveland Clinic. In some cases, it could even be from constipation. But penile deformities, foreskin damage, or priapism (a condition marked by painful erections) can also be to blame.

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Your primary care doctor or a urologist can pinpoint the underlying cause and recommend treatment.

How to treat cramps after sex

The fix for after-sex cramps depends on what’s causing it. Some possible options include:

  • Lie on your back and take some deep breaths: Both encourage your abdominal muscles to relax, which can ease mild cramping, Dr. Gleaton says.
  • Heating pad or hot water bottle: Drape one over your lower abdomen for a few minutes. The heat helps your muscles relax, which should relieve your cramping, Dr. Gleaton says.
  • OTC pain meds: NSAID pain-relievers like ibuprofen and sodium naproxen can offer more relief if heat alone isn’t helping, per the Mayo Clinic. Again, don’t take these meds if you’re pregnant.
  • Antibiotics: They’re the go-to treatment for clearing up cramps caused by infections, Dr. Gleaton notes.
  • Hormonal medication: Hormonal birth control and other options can often be used to manage cramping caused by endometriosis, fibroids, or a cyst.
  • Surgical procedures: Your doctor might recommend surgery if hormonal medications aren’t doing enough to manage a problem like endometriosis, fibroids, or a cyst.

Can you prevent cramps after sex?

You’ve got lots of options for keeping the cramps from coming back. You can:

  • Switch positions. Get on top so you can control how deep your partner goes, Dr. Marashi suggests. Or try standard mission or a side-lying position. They penetrate less deeply, so they’re not as likely to cause cramping.
  • Manage underlying conditions. Sometimes brief, mild cramping is just from a powerful orgasm or because you’re getting close to your period. But if the cramping stems from an underlying condition, addressing it is the best way to make sex more comfortable again. Schedule an appointment with your OB/GYN so you can discuss your symptoms.

When to see a doctor

It’s worth seeking medical attention if you’re getting post-sex cramps on the reg, if at-home measures aren’t helping you feel better, or if the cramps are accompanied by other symptoms like bleeding, Dr. Gleaton recommends. All are signs that you’ve got something brewing health-wise that needs to be addressed.

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FAQ

Why do my ovaries hurt after sex?

There’s a pretty wide range of things that can cause lower abdominal or pelvic pain during or after sex. If the problem persists, the best way to figure out what you’re dealing with is to see your doctor. You can talk over your symptoms together to figure out the culprit and decide on a treatment plan.

Does cramping after sex mean implantation?

Cramping after sex can be an indicator of early pregnancy, Dr. Gleaton says. When a fertilized egg attaches to your uterine wall (around 10 to 14 days after conception, per the Mayo Clinic), “you will often experience cramps that feel like menstrual cramps. Having sex only intensifies these cramps and makes them more noticeable,” Dr. Gleaton says.

What does implantation feel like?

Implantation—when a fertilized egg attaches to your uterine wall—can sometimes cause brief, period-like cramps that intensify during sex, Dr. Gleaton says. You might also notice mild spotting for a day or two.

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—reviewed by Andrea Braden, MD, OB/GYN

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‘It’s Amazing How It’s All Connected.’ Here’s How Trauma Can Affect Your Pelvic Floor

Trauma and your pelvic floor are connected. Here's how trauma affects your pelvic floor, according to health experts.

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Photo: Stocksy/Marija Savic
Published Feb 2, 2025

Written by 

Heather Mayer Irvine

Content warning: This story contains references to suicide and physical and emotional trauma, which may be upsetting or triggering for some readers.

Experts in This Article

Alexandra T. Milspaw

an international consultant and educator for chronic pelvic and sexual pain

Lauren Garges

a women’s clinical specialist and the director of the pelvic health rehab program at St. Lukes University Health Network

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The only thing that stopped Zoe* from taking her own life was the love she had for her two children. But the indescribable chronic pain she was experiencing was all-encompassing. And none of her doctors—nearly a dozen—knew what was wrong. Worse, perhaps, they wrote her off, condescended her, passed her around from physician to physician. “They washed their hands of me,” Zoe, now 48, tells Well+Good.

After a year of medication and doctor visits and dismissed cries for help, for what was first suspected (never confirmed) to be a urinary tract infection that morphed into excruciating pelvic pain, Zoe found herself speaking with a pelvic floor physical therapist. She was diagnosed with a hypertonic—tight, overactive—pelvic floor. Now, the healing and treatment could begin.

What is the pelvic floor?

The pelvic floor is made of important muscles and tissues that hold pelvic organs, including the bladder, bowel, and uterus. Lauren Garges, PT, DPT, a women’s clinical specialist and the director of the pelvic health rehab program at St. Lukes University Health Network, likens the pelvic floor to a hammock of muscles. And, like the muscles in your neck, legs, or back, they can be too weak or too tight. But when a person experiences trauma, acute or over an extended period of time, it can lead to pelvic floor dysfunction, explains Garges.

Pelvic floor dysfunction is an umbrella term that refers to a host of issues, including urinary incontinence, pain during intercourse, constipation, and urinary frequency and urgency, Garges says. If left untreated, pelvic floor dysfunction can lead to chronic conditions, including back and hip pain. It can be hard to diagnose at this point because the root of the problem, in the pelvic floor, presents itself in the hip and back.

How trauma can affect the pelvic floor

Not only does the pelvic floor hold numerous organs, but it’s also where the vagal nerves are rooted. These nerves are part of the autonomic nervous system, which controls digestion, heart rate, and immune system, explains Alexandra T. Milspaw, PhD, an international consultant and educator for chronic pelvic and sexual pain.

The human fight-or-flight response to stress is linked to the autonomic nervous system, which means it’s impossible for a person to experience fight-or-flight without the pelvic floor tightening, Milspaw says.

Garges, who frequently refers her physical therapy clients to mental health professionals, says that trauma is incredibly individualized and subjective. Giving birth, for example, falls into the realm of trauma.

“Birth trauma would be the physical things that need to heal—torn muscles, stitches, nerve damage,” Garges says. “Some people recover quickly, in three to six months, but for others, it can persist for much longer, and that’s when you should see someone who can treat it.” Birth trauma can also be emotional, if, say, a woman’s healthcare team didn’t listen to her wishes, or the labor and delivery were traumatic.

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Garges also treats patients who have suffered from sexual assault or abuse, and she describes vaginismus, a type of dysfunction, as a protective mechanism—the body is literally closing itself off. (This can happen after other forms of trauma, too.)

But not all trauma, Garges explains, has to be physical for the pelvic floor to experience distress. “Emotional trauma presents physically in the body, tightness in the muscles,” she says, reiterating that the pelvic floor is made up of muscles. Someone who’s stressed or anxious might have tension in their shoulders and neck, others in their pelvic floor muscles.

Physical tension and stress create a cycle of inflammation that isn’t typically visible on imaging or through bloodwork, Milspaw says, which can make diagnosing these complaints and concerns incredibly challenging. “Anxiety or stress or a head injury can lead to a tight pelvic floor, which can cause [gastrointestinal] upset, which creates inflammation, which can be felt in the brain, and then we’re trapped in this cycle until we can turn off the switch at both ends at the same time,” Milspaw explains.

Eventually, Zoe started working with a pelvic floor physical therapist, who told her, “Your brain has learned this pattern [of pain],” Zoe recalls. “It goes far beyond the acute symptoms, which have resolved. Now your neurons are remembering this pain pattern.”

So in addition to pelvic floor physical therapy, which includes manual therapy, exercises, and breathing techniques, Zoe started seeing Milspaw for counseling. She says although she was surprised at the connection between mental health and pelvic floor dysfunction, “ultimately it made sense. If your nervous system is in constant fight-or-flight mode, it’s bound to have physical effects.”

What happens if trauma goes unchecked

The body is designed to protect itself, sometimes at all costs. This became apparent to Dianna B., 55, when she found herself begrudgingly speaking to a therapist at the request of her husband who was seeing a sex therapist. The couple, who had four children, had stopped having sex when Dianna was 43 and her sister was diagnosed with breast cancer.

On top of that, Dianna had a traumatic second birth, one that required 75 internal stitches. For years, she experienced unidentified pain near her where her stitches had been and bathroom accidents—bowel movement and incontinence. She was sure she had an anal fissure (tests showed she didn’t). “I sat there crossing my arms, saying, ‘I don’t have a mental health issue. I have a physical issue,” Dianna recalls.

Eventually, Dianna started to open up. She recalled being held down by her legs when she was 10 years old while doctors took bone marrow from her hips to give to her older sister who had leukemia. “She was going to die unless she got a bone marrow transplant,” Dianna tells Well+Good. “I was her donor.”

These repressed memories, Dianna says, came flooding back during therapy, and she started to see the correlation: She held trauma in her legs from her childhood and was retraumatized during her second delivery as an adult. “It’s amazing how it’s all connected.”

Milspaw, who has been working with Dianna for years, explains that if a person experiences intense stress, anxiety, or depression for a period of just 10 days, the hardware of the brain starts to change. For example, a 2021 study1 published in Translational Psychiatry, found that trauma exposure during childhood could contribute to structural changes in the developing brain. “It can shrink and deteriorate,” Milspaw says. “This hardware is specifically related to emotional regulation, memory, executive function, and communication.”

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Milspaw says this trauma is cumulative, that “the body keeps score.” She explains that people assume if there is pelvic or sexual pain, it has to be related to sex-related trauma, but that’s just not true. “People forget the nervous system is one whole system,” she says. “The pelvis is the center of the wheel.”

“People forget the nervous system is one whole system. The pelvis is the center of the wheel.” —Alexandra T. Milspaw, PhD

What to do if you have trauma that’s affected your pelvic floor

Once people know where to turn, trauma to your pelvic floor is treatable. But there are more than a few barriers to treatment, Milspaw says. “People don’t want to touch pelvic pain with a 10-foot pole,” she says. “There is a lot going on in the pelvis, and no one wants to be responsible for it.” The example she gives is the reality Zoe faced: See a gynecologist who sends you to a urologist, who passes you to a gastroenterologist, who kicks you back to a urologist.

Part of this problem, Milspaw says, is that most healthcare professionals are not trained in pelvic health. Another part of the problem is the taboo around sexual health and pelvic pain. People, especially women, do not want to discuss their concerns—Zoe and Dianna are examples of how even when they did try to seek help, they were treated like petulant children with no obvious illness or problem. “The shame piece is huge,” Milspaw says. “You can’t talk about how your vagina hurts as easily as you can talk about how your head hurts.”

Some women think what they’re experiencing is normal because they don’t know anything else. Milspaw gives an example of a high school girl who had incredibly heavy periods—soaking through five pads an hour. She was told, “It’s your period. Get over it.”

Savannah T., 25, suspected what she was experiencing was not normal. She was diagnosed with endometriosis in her late teens and has been through a pharmacy full of medications to manage her symptoms, including debilitating pain. Savannah, a nurse, slipped into a deep depression in 2021 because of her worsening health and working in the COVID-19 intensive care unit. She had to take a leave of absence.

She searched for a pelvic floor physical therapist—something not many people know to do. “My pelvic floor physical therapist educated me on what the floor is and what it does. She validated all of the symptoms I was having,” Savannah tells Well+Good.

Pelvic floor physical therapists provide treatment that can be a mix of exercises, stretches, breathing techniques, and manual tissue release. “When it comes to manual therapy, we have to be mindful of that trauma and maintain an alliance with the patient,” Garges says, noting that a physical therapist will follow a patient’s lead, and hands-on work might not happen for weeks or months.

Garges will prescribe yoga stretches that focus on the lower back to relieve tension, and pelvic exercises like lunges, squats, and hip work. Garges and Milspaw guide their patients through breathing techniques as well.

Milspaw teaches her clients a variety of tools, including emotional freedom techniques—a type of tapping that can assist with anxiety relief—bilateral stimulation music2 to help balance brain activity between the two hemispheres, and pendulation, which can help regulate the nervous system by alternating, or pendulating, between feelings of safety and discomfort.

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Once Milspaw establishes balance and a feeling of safety in her clients, then more traditional forms of therapy, including talk therapy, she says, are more effective.

Savannah didn’t realize how much her depression, stress, and anxiety connected straight to her pelvic floor. Whenever she had feelings of distress, they could be directly correlated to an increase in her pelvic symptoms. “With the combination of pelvic floor physical therapy and working with Dr. Milspaw, I’ve seen a huge difference,” Savannah says. She still takes medications for her endometriosis, but she knows what her life looks like without her physical and mental therapies. It’s dark.

There are brighter days ahead for Savannah, Zoe, and Dianna. They encourage others to advocate for themselves, even if a doctor—or doctors—is dismissive. They knew something wasn’t right and wouldn’t quit until someone took them seriously. “It’s been a journey,” Zoe says. “I’ve learned a lot about myself. I’ve rebuilt myself from the ground up, from the floor up.”

Dianna, who resented her husband for insisting she see a therapist because they weren’t having sex, now says it was the best gift he could have given her. They’re not quite on the same page yet, but Dianna says there’s hope. “That’s what I’m striving for.”

*Names have been changed, where indicated, to protect privacy.

  1. Jeong, H.J., Durham, E.L., Moore, T.M. et al. The association between latent trauma and brain structure in children. Transl Psychiatry 11, 240 (2021). https://doi.org/10.1038/s41398-021-01357-z

    ↩︎

  2. Amano T, Toichi M. The Role of Alternating Bilateral Stimulation in Establishing Positive Cognition in EMDR Therapy: A Multi-Channel Near-Infrared Spectroscopy Study. PLoS One. 2016 Oct 12;11(10):e0162735. doi: 10.1371/journal.pone.0162735. PMID: 27732592; PMCID: PMC5061320.

    ↩︎

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How a Yoga Practice Helped Me Navigate My Relationship With Alcohol During Dry January

Read one writer's experience with how yoga helped them navigate their relationship with alcohol during Dry January.

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Photo: Stocksy/Jayme Burrows
Published Jan 31, 2025

Written by 

Colleen McNally Arnett

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Whether unwinding after a long day with a cocktail, toasting a celebratory moment with bubbly, or sharing a bottle with friends over dinner, alcoholic beverages—when enjoyed responsibly in moderation—have long been a one of my favorite rituals for bringing people together and feeling present in the moment.

Experts in This Article

Courtney Scott

medical director of Momentous Recovery Group

Rosalie Kennedy

a yoga instructor and director of marketing at Athletic Brewing Company

Rostislav Ignatov

chief medical officer at The Haven Detox and a board-certified expert in general psychiatry and addiction medicine

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But the soaring popularity of the sober-curious movement in the past decade, however, has led more people—myself included—to reevaluate the role alcohol plays in our lives and our health.

Trends like Dry January encourage people to reimagine how they drink and navigate their social lives. And with new health guidelines in the U.S. warning that even moderate alcohol consumption is linked to an increased risk of cancer, staying dry—or at least damp—beyond January is becoming increasingly common.

Still, like breaking any habit, going dry can be challenging at first. Even with the rise of delicious, zero-proof beverages becoming more easily available, cutting back on up booze requires strong mental stamina, clear intention setting, and a community support system.

Enter: yoga. While the Western world most commonly associates yoga with exercise, the ancient practice is so much more than physical postures. As the Kripalu Center for Yoga & Health teaches, in accordance with the Bhagavad Gita, “yoga is skillfulness in action—a reference to a yogi’s capacity to act dynamically in ways that reliably produce positive life results.” Another definition drawn from the Yoga Sutra teaches that “yoga is the cessation of the fluctuations of the mind, a reference to a yogi’s capacity to see life and reality as it is, without the filters of fears, fantasies or other distortions.”

Considering alcohol can color our reality, a yoga practice can be a helpful tool for those learning to navigate a sober-curious life.

The benefits of taking a break from alcohol (during any time of the year)

“Alcohol is a depressant, and even moderate drinking can contribute to anxiety, low mood, or mental fog,” says Rostislav Ignatov, MD, chief medical officer at The Haven Detox and a board-certified expert in general psychiatry and addiction medicine. “When you stop drinking, your brain starts to balance itself, and many people feel more focused, emotionally stable, and even happier. It’s like lifting a weight off your shoulders.”

According to Dr. Ignatov, one of the first things many people notice when taking a break from alcohol is better sleep. “Alcohol might help you fall asleep, but it actually disrupts deep, restful sleep, leaving you tired the next day,” he explains. “Without it, your sleep cycles improve, and you wake up feeling more refreshed and energized.”

Physically, you’ll likely see changes over time, too. “Your liver gets a much-needed break, which can lower inflammation and help your body work more efficiently,” Dr. Ignatov adds. “People often notice reduced bloating, better digestion, and even healthier skin. If you’ve been dealing with high blood pressure or sluggish energy levels, you might see improvements there as well.”

How a yoga practice can help you navigate your relationship with alcohol

For Rosalie Kennedy, a yoga instructor and director of marketing at Athletic Brewing Company, a non-alcoholic beer company, opting for a non-alcoholic beer instead of booze allows her to be social and enjoy whatever the occasion might be without the typical next-day pitfalls of alcohol consumption. “I can give 100 percent to the next activity whether that’s yoga, work, or taking care of my family,” says Kennedy.

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After casually practicing yoga for 15 years, Kennedy opted to pursue her 200-RYT certification in 2023. As a result, she says she has not only elevated her understanding of her body and mental health, but has improved her overall quality of life. “Now, I can bring that mindfulness into other facets of my life, like alcohol consumption,” Kennedy says. “I’ve noticed that I’m more aware of how my body reacts to alcohol, how I’m enjoying the taste, or whether I even want to consume alcohol at a given moment.”

On a biological level, one of the best things yoga does is reduce stress, which in turn, can reduce the likelihood of wanting to drink alcohol. “Yoga relaxes the nervous system and lowers cortisol—the stress hormone,” says Courtney Scott, MD, medical director of Momentous Recovery Group.

Dr. Scott points out that when we’re less stressed, we’re less likely to rely on alcoholic substances as coping mechanisms for life challenges. “Cravings often come when you’re feeling overwhelmed or anxious, and yoga helps calm your mind and body,” Dr. Ignatov adds. By focusing on your breath and movement, you can activate your body’s parasympathetic nervous system (PNS)— also known as the body’s relaxation response—a network of nerves that helps the body relax and digest food. Simply put, this state makes it easier to handle stress without reaching for a drink.

“Yoga also teaches mindfulness, which is all about staying present in the moment,” says Dr. Ignatov “When a craving shows up, yoga helps you pause and acknowledge it without reacting right away. That moment of pause can be all you need to choose a healthier way to cope, like taking a walk or calling a friend.”

A yoga practice helps individuals to understand themselves better physically and emotionally, explains Dr. Scott. “This enables them to be mindful about what triggers their emotions hence evading an urge for alcohol.” From my own personal experience, I know that if I have more than a couple of drinks in the evening, I will feel the effects when I show up on my yoga mat the next day.

The bottom line

For those who are re-evaluating their relationship with alcohol and are interested in deepening their yoga practice, Kennedy advises to focus on what makes you feel good.

“Yoga is for you, not anyone else,” Kennedy says. “You’re always allowed to modify a posture to suit your preferences, and alcohol consumption should be no different. I recommend checking in with yourself during a night out or a social occasion where alcohol might be involved. Ask yourself, ‘Does this feel good?’ If not, what adjustments do you want to make in the moment?”

Reaping the benefits of yoga, however, will require a consistent practice. “Whatever chemicals make you feel good, such as endorphins, will naturally rise when you become used to practicing yoga every day, which provides a safe, alternative mood-booster compared to a temporary alcohol high,” says Dr. Scott. “Consistent training brings about an enduring feeling of joy and stability in one’s life.”

If you or someone you know is struggling with substance abuse, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options.

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Self-Care Is the Best Valentine—and Ghost Democracy’s Hydrating Skincare Is on Sale Exclusively for W+G Readers Now

Hydration is our love language.

by Francesca Krempa
on Feb 10
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Fitness
Fitness Tips

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

by Annita Katee
on Feb 10
Unrecognizable woman stretches arms to legs while stretching on yoga mat on wooden floor of an outdoor terrace.
Astrology

Your Daily Horoscope for February 11, 2025

What can you expect today? Discover your zodiac sign's daily horoscope from Well+Good's expert astrologer Stefanie Iris Weiss.

by Stefanie Iris Weiss
on Feb 10
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