Living with endometriosis feels like a never-ending guessing game. One day, you feel okay—maybe even good!—and the next, you’re curled up with a heating pad, wondering what the heck triggered this latest flare. If you have endo, you already know it’s unpredictable, frustrating, and, at times, completely overwhelming.

I’ve been there. I am there. And while endometriosis is different for everyone, I’ve learned a lot about what tends to make symptoms worse, what a flare-up actually feels like, and how to manage the pain when it comes crashing in. Let’s talk about it.

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Disclaimer: Hey there, friend! Just a quick reminder—I’m not a doctor, and this blog post isn’t medical advice (as much as I wish my Google searches made me a certified expert). Endometriosis is a complex condition, and everyone’s experience is different. If you suspect you have endo or are struggling with symptoms, please chat with a qualified healthcare provider. They have the tools, knowledge, and fancy medical degrees to give you the right guidance. This blog is all about sharing personal experiences and insights, not diagnosing or curing anything—so take what resonates, do your own research, and always prioritize your health. 💛

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What Is Endometriosis?

For those who might not be familiar, endometriosis is a chronic condition where tissue similar to the uterine lining grows outside the uterus. And no, it’s not just “bad periods.” This tissue can attach to the ovaries, fallopian tubes, bladder, intestines—basically, anywhere it wants. But unlike your period, which has a way to exit your body, this tissue has nowhere to go. So it thickens, breaks down, and triggers inflammation, pain, and scar tissue.

Symptoms vary from person to person, but here’s what I—and so many others—experience:

• Debilitating pelvic pain (not just during your period)
• Heavy or irregular bleeding (sometimes nonstop spotting)
• Pain during or after sex
• Chronic fatigue that no amount of sleep can fix
• Digestive issues like bloating, constipation, or diarrhea
• Painful urination or bowel movements

Oh, and getting a diagnosis? It’s not easy. I was dismissed for years—told it was “normal” or that birth control would fix it (spoiler: it didn’t). Endometriosis can only be officially diagnosed through laparoscopic surgery, which is how I finally got my answers.

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What Does an Endometriosis Flare-Up Feel Like?

If I had to describe an endo flare in one word? Brutal.

It’s not just period cramps. It’s deep, stabbing, burning pain that radiates into my back, legs, and sometimes even my ribs and shoulders. It’s bloating so bad I look six months pregnant. It’s nausea, exhaustion, brain fog, and feeling like my insides are literally on fire.

Some days, the pain comes in waves—other times, it’s a relentless, never-ending pressure that makes it hard to stand, sit, or even breathe properly. And it’s not just during my period. I’ve had flares mid-cycle, after eating certain foods, after a stressful day, and for absolutely no reason at all.

If this sounds familiar, you’re not crazy, and you’re not alone.

Ways to Ease Pain During an Endometriosis Flare

I wish I could say I’ve found a magical cure, but since endometriosis isn’t curable (and hysterectomies don’t always fix it—more on that later), I’ve had to figure out how to manage the flares when they hit. Here’s what helps me:

1. Heat, Heat, and More Heat

My heating pad is my best friend. Sometimes, I’ll even layer heating pads—one on my lower belly, one on my back. Warm baths with Epsom salt also help when I’m really struggling.

2. Rest (Without Guilt!)

For years, I tried to push through the pain, but endo doesn’t care about your to-do list. Now, I listen to my body. If I need a day in bed, I take it. No guilt, no apologies.

3. Anti-Inflammatory Foods

I’ve learned that certain foods trigger my flares (looking at you, dairy and gluten). Eating anti-inflammatory foods—like leafy greens, turmeric, salmon, and berries—helps me feel more in control.

Confession: I never aim for perfection (just progress) because sometimes the mental toll of being a stickler with a “diet” is just too much to handle on top of the physical pain.

4. Gentle Movement

Heavy workouts can make my flares worse, but stretching, yoga, and short walks actually help. Some days, all I can do is lie in bed and do deep breathing exercises—and that’s okay.

5. Pelvic Floor Relaxation

Tight pelvic floor muscles make endo pain worse. I’ve found relief through meditation, breathwork, and pelvic floor physical therapy. If you’ve never tried it, I highly recommend it.

6. Pain Relief Options

NSAIDs like ibuprofen help a little, but I also use a TENS unit (which sends small electrical pulses to block pain signals), CBD oil, and sometimes muscle relaxers when my body is completely locked up.

7. Hydration & Electrolytes

I always feel worse when I’m dehydrated. I drink plenty of water and use electrolyte powders when I feel extra drained.

Helpful Products to Have on Hand for Endometriosis

Disclaimer: This post contains affiliate links, which means I may earn a small commission (at no extra cost to you) if you make a purchase through my links. Think of it as a tiny high-five for sharing things I genuinely love! 💛

After years of trial and error, I’ve built up my endo survival kit. These are my go-to products for getting through a flare:

🌡️ Heating Pad or Hot Water Bottle

If you don’t already have one, get one ASAP. Bonus points if it’s cordless so you can move around. This Sunbeam 12″ x 24″ King-Size Heating Pad is my favorite because it’s big enough to cover my entire lower back and pelvic area.

🤗 Period Underwear or Reusable Pads

Traditional pads irritate my skin, so I switched to period underwear prior to my partial hysterectomy (Thinx is my favorite).

⚡ TENS Unit

This little device helps disrupt pain signals, and I use it all the time.

🍵 Herbal Teas

Ginger, turmeric, and peppermint tea help with bloating, nausea, and inflammation. Yogi Organic is my favorite brand. Their Honey Chai Turmeric and Bedtime are at the top of my list!

🛁 Epsom Salt

Perfect for bath soaks when my muscles feel tight and painful. I lean towards using epsom salts with lavender or eucalyptus.

🚰 Electrolyte Powders

Hydration is key, and electrolyte powders (like Cure Hydration) help when I’m feeling extra depleted. As a POTSy, I’ve tried tons of electrolyte brands over the years and Cure is my favorite by far.

👖 Soft, Loose Clothing

Tight pants are the enemy when you have endo belly. I live in sweat pants and oversized sweatshirts during a flare.

Final Thoughts

Living with endometriosis is exhausting, painful, and often dismissed by doctors who don’t understand the condition. But if there’s one thing I’ve learned, it’s this: you are not alone, and your pain is real.

If you’re dealing with flares, keep fighting for answers. If your doctor isn’t listening, find one who will. Need a pep talk? 👉🏼 Check out my post How to Prepare for a Doctor’s Appointment for Endometriosis (and Actually Feel Heard)

If you’ve been told that birth control is your only option but it wrecks your mental health, know that you have other choices. And if you’re struggling, reach out—there’s a whole community of us who get it.

Endo might be a lifelong battle, but we don’t have to fight it alone. 💛