Endometriosis affects an average of 10% of women of childbearing age, while premenstrual syndrome affects between 20% and 50% of the female population.
Overcoming the pain associated with endometriosis at work, adenomyosis, or severe premenstrual syndrome (PMS) is a daily challenge for many women. A study conducted on 193 women demonstrated a significant drop in productivity during painful periods.
Sitting for 8 hours in an office chair can make this situation even more uncomfortable. Sedentary behavior can exacerbate the tension felt in the lower abdomen.
To gain comfort, in addition to any medical treatment, one solution is to change your habits and work environment. We explain how to improve your posture and set up your workstation with the right equipment to relieve endometriosis.
Why does static sitting worsen endometriosis flare-ups?
The 90° angle compresses the pelvic area
When you sit for a long time on an office chair, the angle between your torso and thighs tends to close, especially if you slouch with a curved back and your pelvis rolling backward.
By adopting a poor posture of this type, the abdomen is compressed and the pressure around the lumbopelvic region increases.
In a person suffering from endometriosis, this pelvic compression increases painful episodes.
The goal is therefore to vary your positions at your workstation in order to open and mobilize the pelvis.
The lack of movement creates congestion
In a prolonged sitting position, blood circulation slows down and venous return in the lower pelvis becomes laborious.
However, the biomechanical phenomenon of blood congestion, created by a sedentary lifestyle, promotes inflammation and increases the intensity of cramps in cases of endometriosis.
To regain more comfort and activate blood circulation, you must at all costs break with immobility and get up regularly.
Sitting pain creates a vicious cycle leading to lower back pain
A person suffering from endometriosis may feel the need to adopt a protective position during a painful period.
When sitting at your workstation, you may instinctively tend to curl up to relieve the pain. However, a rounded back and knees pulled toward the stomach can intensify the strain on the lumbar region.
The "fetal" posture is then just a vicious cycle that adds mechanical discomfort to the symptoms of the disease.
3 postural solutions to relieve endometriosis at the office
Diaphragmatic breathing
During an endometriosis flare-up, you might have the reflex to hold your breath or pull in your stomach. However, the opposite is actually recommended. Full, natural breathing promotes relaxation and reduces painful sensations.
By placing your feet flat on the floor, keep your back straight and breathe by widely expanding your rib cage. The movements should be natural and not exaggerated.
This breathing helps massage the internal organs and releases the pressure exerted on the pelvic floor while sitting.
Pelvic tilting (anterior/posterior tilt)
Static sitting has consequences on pelvic mobility. By remaining motionless in your office chair, you can add tension to the symptoms of the disease.
To "unlock" the area, perform a few movements of anterior and posterior pelvic tilt. Practice rolling gently on your ischial tuberosities from front to back, to round your lower back, then slightly arch it.
These small movements help mobilize the pelvis to dissipate the nervous and muscular tensions accumulated throughout the day.
The 45-minute rule (active micro-breaks)
Don't wait for pain and stiffness to set in before reacting. The rule is to move from your chair as soon as your activity allows.
Take active breaks every 45 minutes or so to restore movement to the body.
Getting up, walking, stretching, and breathing deeply are essential and beneficial actions to unfold the groin, stimulate blood circulation, and release abdominal pressure.
Scientific research clearly demonstrates that physical activity is effective in calming the symptoms of endometriosis.
Comparison of the best office equipment to soothe endometriosis flare-ups
Heat sources (heating pads, hot water bottles, patches)
Pads that emit heat, hot water bottles, and other heating patches are very popular for their effect on pain.
In cases of endometriosis, these emergency solutions offer immediate thermal relief in the pelvic area through vasodilation.
However, heat-emitting accessories are only temporary remedies. They do not change postural errors or ergonomic flaws in a workstation.
Seat cushions (donuts, tailbone cushions, or memory foam)
Seat cushions come in different forms: tailbone cushions, donuts, or memory foam cushions. They are particularly suitable when endometriosis causes neuropathic pain.
Ergonomic seat cushions have the advantage of releasing pressure from the perineal area and in particular reducing the load borne by the pudendal nerve.
In addition to improving comfort during prolonged sitting, seat cushions help correct posture and contribute to maintaining good spinal alignment.
However, the height increase caused by the cushion can unbalance your posture. For better ergonomics at your workstation, the height of the seat and desk should be adjusted accordingly when using a seat cushion.
The sit-stand desk
The sit-stand desk is the solution for optimizing posture during work hours. Thanks to this type of active furniture, you can alternate positions and stand up to fully unfold the pelvis and free the pelvic area from any pressure.
However, during a painful flare-up and in cases of severe fatigue, prolonged standing can be difficult to maintain.
Dynamic seating
Dynamic seating involves regularly changing positions and integrating movement throughout the day.
Thanks to a slightly mobile seat, such as a ball chair or an ergonomic stool, you change your points of support and move your pelvis while remaining at your workstation.
These micro-adjustments, necessary to maintain balance, improve postural comfort and eradicate pelvic compression felt on a static seat.
The Bloon ball chair: the biomechanical solution to naturally relieve endometriosis
Among the solutions to relieve endometriosis pain at work, sitting on a ball chair is an interesting option. Here is a summary of the benefits provided by the ball chair.
The ball chair opens the hip angle to free the abdomen
Even if a curled-up sitting position seems to calm endometriosis cramps momentarily, this posture only delays the problem. The real solution is to release the pressure on the uterus and the pelvic sphere.
In this sense, sitting on a ball helps open the hip angle. When sitting on a ball chair, the knees are positioned slightly lower than the pelvis. In this way, the stomach is freed and the pressure exerted on the abdomen decreases.
Pelvic tilt is easier on a ball than on any chair
A classic office chair freezes the pelvis and limits mobility.
Conversely, on a ball chair, the range of motion is increased. The instability of sitting on a ball requires constant micro-adjustments to maintain balance.
Adopting dynamic seating helps release tension in the abdominopelvic area.
Changing points of support and tilting the pelvis from front to back (anterior/posterior tilt) are micromovements performed almost unconsciously, but which improve your posture to relieve endometriosis.
Instinctive micro-movements on a ball help dissipate cramps and stimulate blood circulation
In a prolonged sitting position, the risk of congestion is increased, and the pain is all the more severe for people suffering from endometriosis.
One of the main advantages of Bloon active seating is that it allows you to break with immobility.
Rocking from left to right, doing little bounces, changing the supporting leg, rotating the pelvis... these are all micromovements that stimulate blood circulation.
By improving venous return, you help relax muscles contracted by pain.
A ball chair is discreet and does not draw attention in an open-plan office
It is already difficult enough to manage the pain associated with endometriosis at work without having to draw attention to medical equipment. The Bloon office ball chair provides a remedy for abdominal cramps with total discretion.
Forget the neon plastic gym ball; its elegant design makes it easy to integrate into an open-plan office. Choose from a wide range of high-quality fabrics in varied colors. Solid or patterned, there is something for everyone!
Moreover, thanks to its weighted base, the ball chair offers you better stability and more safety. During a flare-up, it offers postural comfort far superior to a simple Swiss Ball.
Endometriosis and RQTH: Getting your ergonomic equipment funded
What if your employer funded your ergonomic equipment at work?
Endometriosis can be recognized as a Long-Term Condition (ALD). As such, it is possible to take steps with the MDPH to obtain Recognition of the Status of Disabled Worker (RQTH).
The RQTH allows you to benefit from workstation adjustments in cases of endometriosis, but also more flexible hours, or even to consider a professional transition.
Financial support can thus be considered to include ergonomic equipment in your workspace, such as an adjustable desk or a ball chair.
Conclusion
When suffering from endometriosis at work, the curled-up position may seem the most comforting. However, specific adjustments to your environment, combined with good habits, can make all the difference.
Prolonged static sitting accentuates tension. On the contrary, restoring movement to your workday can help relax the lumbopelvic area and restore comfort to your daily life.
Taking active breaks, regularly changing positions thanks to active furniture, or adopting dynamic seating on a Bloon ball chair all contribute to releasing tension and activating blood circulation.