Menstrual Cramp Home Remedies to Manage Pain

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• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

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Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.

During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:

• nausea
• vomiting
• headaches
• diarrhea

Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:

• having a heavy menstrual flow
• having your first child
• being under the age of 20 or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

• growths in your uterus
• endometriosis (abnormal uterine tissue growth)
• use of birth control

For mild to temporary cramps, some home remedies can help provide relief. Read on for tips on getting fast relief, and learn how to potentially lessen the pain during your next cycle.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve).

These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.

Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. However, the authors noted that more research is needed.

If you don’t have a hot-water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:

1. Cut and sew together two pieces of fabric, leaving a hole at the top.
2. Fill with uncooked rice and sew up the hole.
3. Microwave for a few minutes to the desired temperature. Don’t overheat!
4. Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

Learn more about the best heating pads here. You can also purchase a heating pad online.

Massage therapy for about 20 minutes can help.

Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.

Adding essential oils for an aromatherapy style of massage may have additional benefits.

A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:

• lavender
• peppermint
• rose
• fennel

You can buy a scented massage oil with similar ingredients or make your own.

You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help.

Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters such as endorphins and oxytocin. Endorphins can decrease pain perception.

Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC in 2015, “Vaginal orgasms [are described] as being internal and involving the whole-body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.”

Komisaruk’s 1985 study with Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.

These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.

Relief for premenstrual syndrome (PMS) symptoms

Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome (PMS). A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.

If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen. Curcumin supplements are also available online.

Caution

Always make sure you’re buying herbs and supplements from a reputable source, as they are not regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them.

Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.

Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.

Read on for specific diet and exercise tips.

Diet

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:

• Papaya is rich in vitamins.
• Brown rice contains vitamin B6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Boron

Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.

A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain.

Foods with high concentration of boron include:

• avocados
• peanut butter
• prunes
• chickpeas
• bananas

You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.

Water

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also increase your hydration by eating water-based foods, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries, including strawberries, blueberries, and raspberries

Calcium

This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.

Exercise

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

Interested in other women’s health products?

We’ve got you covered. Our reviews and comparisons cover the top products for sexual wellness, total-body health, and more so you can find what’s right for you.

Was this helpful?

4 Yoga Poses to Relieve Cramps

Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms.

One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. However, yoga was more effective than aerobic exercise at reducing symptoms. Helpful yoga poses for PMS may include:

• Cat-Cow pose
• Child’s pose
• Plank pose
• Cobra pose

You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:

• the pain consistently prevents you from doing day-to-day activities
• the pain worsens or bleeding gets heavier over time
• you’re over 25 and severe cramps are a new development
• OTC medication doesn’t work

For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain.

Menstrual Cramp Home Remedies to Manage Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.

During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:

• nausea
• vomiting
• headaches
• diarrhea

Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:

• having a heavy menstrual flow
• having your first child
• being under the age of 20 or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

• growths in your uterus
• endometriosis (abnormal uterine tissue growth)
• use of birth control

For mild to temporary cramps, some home remedies can help provide relief. Read on for tips on getting fast relief, and learn how to potentially lessen the pain during your next cycle.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve).

These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.

Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. However, the authors noted that more research is needed.

If you don’t have a hot-water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:

1. Cut and sew together two pieces of fabric, leaving a hole at the top.
2. Fill with uncooked rice and sew up the hole.
3. Microwave for a few minutes to the desired temperature. Don’t overheat!
4. Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

Learn more about the best heating pads here. You can also purchase a heating pad online.

Massage therapy for about 20 minutes can help.

Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.

Adding essential oils for an aromatherapy style of massage may have additional benefits.

A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:

• lavender
• peppermint
• rose
• fennel

You can buy a scented massage oil with similar ingredients or make your own.

You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help.

Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters such as endorphins and oxytocin. Endorphins can decrease pain perception.

Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC in 2015, “Vaginal orgasms [are described] as being internal and involving the whole-body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.”

Komisaruk’s 1985 study with Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.

These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.

Relief for premenstrual syndrome (PMS) symptoms

Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome (PMS). A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.

If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen. Curcumin supplements are also available online.

Caution

Always make sure you’re buying herbs and supplements from a reputable source, as they are not regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them.

Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.

Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.

Read on for specific diet and exercise tips.

Diet

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:

• Papaya is rich in vitamins.
• Brown rice contains vitamin B6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Boron

Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.

A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain.

Foods with high concentration of boron include:

• avocados
• peanut butter
• prunes
• chickpeas
• bananas

You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.

Water

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also increase your hydration by eating water-based foods, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries, including strawberries, blueberries, and raspberries

Calcium

This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.

Exercise

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

Interested in other women’s health products?

We’ve got you covered. Our reviews and comparisons cover the top products for sexual wellness, total-body health, and more so you can find what’s right for you.

Was this helpful?

4 Yoga Poses to Relieve Cramps

Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms.

One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. However, yoga was more effective than aerobic exercise at reducing symptoms. Helpful yoga poses for PMS may include:

• Cat-Cow pose
• Child’s pose
• Plank pose
• Cobra pose

You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:

• the pain consistently prevents you from doing day-to-day activities
• the pain worsens or bleeding gets heavier over time
• you’re over 25 and severe cramps are a new development
• OTC medication doesn’t work

For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain.

all causes and how to deal with them

Contents

• 1 Causes of menstrual pain and cramps: how to eliminate them
  • 1.1 Causes of menstrual pain and cramps
    • 1.1.1 Hormonal changes
    • 1.1.2 Incorrect posture and posture
    • 1.1.3 Circulatory disorders
    • 1.1.4 Medical problems
  • 1.2 The impact of menstrual pain on a woman’s life
  • 1.3 Categories of pain
  • 1.4 How to tell if it’s menstrual pain
  • 1.5 Need to see a doctor for menstrual cramps and cramps
  • 1.6 Medicines for menstrual cramps and cramps
  • 1. 7 Non-drug treatments for pain and cramps
    90 005 1.7.1 Heat therapy
    • 1.7 .2 Meditation and relaxation
    • 1.7.3 Massage
    • 1.7.4 Exercise
    • 1.7.5 Diet
  • 1.8 Pain relief techniques at home
    • 1.8.1 Heat and massage
    • 1.8.2 Topical products
    • 1.8.3 Nutritional support
    • 1.8.4 Fitness and yoga
    • 1.8.5 Preventive measures
  • 1.9 Methods for alleviating pain at work
  • 1.10 Prevention of menstrual pain and cramps
  • 1.11 Related videos:
  • 1.12 Q&A:
    • • 1.12.0.1 What are the main causes of menstrual pain and cramps?
      • 1.12.0.2 What methods help reduce or get rid of menstrual cramps and cramps?
      • 1.12.0.3 How to eat right during menstruation to avoid pain and cramps?
      • 1.12.0.4 Can pain and cramps during menstruation affect the psychological state?
      • 1.12.0.5 What types of medicines can be taken for menstrual cramps and cramps?
      • 1. 12.0.6 What are effective relaxation techniques that help relieve pain and cramps during menstruation?

Find out why menstrual cramps and cramps occur, how to deal with them and overcome dysfunction. Read our useful article and get the necessary tips and tricks.

Every month in a woman’s life there is an unpleasant symptom – menstrual cramps and cramps. The feeling of discomfort in the lower abdomen is accompanied by painful cramps, which can reduce the quality of life and affect daily activities. This symptom determines the mood for the rest of the week, and not every woman can quickly and easily cope with them.

Such pain may be the first signal of the presence of certain disorders in the body. However, it is not always possible to independently determine what exactly causes pain. It is important to understand what methods can help reduce pain and what actions need to be taken to improve the quality of life when menstrual cramps appear.

This article will discuss the various causes of menstrual cramps and cramps, as well as the methods that will help to cope with this unpleasant symptom. There are many ways to relieve pain, such as drug therapy, traditional methods, lifestyle changes and diets. Our task is to provide maximum useful information and make it possible to make the right decision in the fight against menstrual pain and cramps.

Causes of menstrual pain and cramps

Hormonal changes

One of the main causes of menstrual pain is the hormonal changes that occur in a woman’s body during menstruation. The levels of the hormones estrogen and progesterone change, which can lead to uterine contractions and, as a result, pain. In the same period, the level of the hormone prostaglandins also increases, which leads to uterine spasm and pain.

Incorrect posture and posture

Leakage and accumulation of fluid in the pelvic area can occur due to incorrect posture and posture. This can negatively affect the work of the uterus, causing cramps and pain during menstruation.

Circulatory disorders

Circulatory disorders can cause blood to accumulate in the pelvic area, which can contribute to pain and spasms. A sedentary lifestyle and lack of physical activity can also cause circulatory disorders.

Medical problems

Menstrual cramps and cramps can also be due to medical problems such as endometriosis, fibroids, pelvic inflammatory disease. In case of severe and prolonged pain, it is necessary to consult a doctor for examination and identification of possible causes.

The impact of menstrual pain on a woman’s life

Menstrual pain can have a significant impact on a woman’s life, especially if it is frequent or intense. Pain during menstruation can lead to changes in mood and behavior, sleep and work disturbances, lack of desire to exercise, and restrictions in social activity.

Restrictions in social activity may mean not participating in social activities, meetings with friends, or school activities. This can lead to feelings of isolation and loneliness, as well as psychological conditions such as anxiety and depression.

There is also the possibility that severe menstrual cramps can lead to decreased performance at work. Women who suffer from menstrual pain may need to take a few days off or not make full use of their days off, which can adversely affect career performance.

Finally, menstrual cramps can impair a woman’s overall quality of life, especially if they become chronic.

Categories of pain

Menstrual pain can be of different types and intensity. They may be acute, blunt, penetrating, localized, or widespread. Pain can also have a different origin and duration.

• Functional pain is the most common type of menstrual pain. They occur as a result of contraction of the muscle fibers of the uterus during menstruation. They are usually located in the lower abdomen and can be mild to moderate in intensity.
• Abnormal pains are pains that occur in various diseases of the female organs, such as endometriosis, uterine fibroids, inflammatory diseases, etc. They may be more intense and widespread than functional pain and may require specialist advice.
• Neuropathic pain is pain that is associated with the presence of various nerve disorders or diseases. They can have their own character and can be localized in different parts of the body, including the abdominal cavity.
• Precyclical pain is pain that occurs a few days before the onset of menstruation and is associated with changes in the level of hormones in the body. They can be of varying intensity and nature and often disappear after the onset of menstruation.

How to tell if it’s menstrual pain

Menstrual cramps and cramps can mimic other conditions, so it’s important to know how to tell if it’s menstrual pain. One of the key signs is the time of onset of pain – it usually begins 1-2 days before the onset of menstruation and continues for the first two days after the onset.

Another sign is the nature of the pain. Menstrual pain is often described as a dull, aching pain located in the lower abdomen or lower back. This pain may be accompanied by cramps and a short-term improvement in well-being after the removal of menstrual blood.

• Pain during urination and painful urination may be signs of other disorders;
• Absence of menstruation for more than 6 months or unusual pattern of menstrual bleeding may also be a sign of other diseases and require medical attention;
• If the pain causes the urge to vomit, then gastrointestinal diseases and gynecological diseases should be excluded;
• Pain that does not disappear after taking painkillers also requires examination by a gynecologist to rule out other diseases.

Need to see a doctor for menstrual cramps and cramps

Menstrual pain can be quite severe, but if it becomes unbearable, you should not postpone the visit to the doctor. After all, there are a number of diseases that can lead to such sensations and require mandatory consultation with a specialist.

One of the main causes of excessive pain is endometriosis, in which tissue normally shed during menstruation grows inside the uterus. To find out if you suffer from this disease, you will have to go through an examination and understand if you need surgery.

Another important reason to see a doctor is uterine cramps. Such symptoms can occur with various diseases: fibroids, endometriosis and others. If you feel that your pain is much higher than normal, and they are accompanied by sharp cramps, consult your doctor. The specialist will be able to suggest certain medical procedures or treatments to improve your condition.

• Never self-medicate if your pain and spasms are too severe.
• Consult your doctor before taking any medication.
• Even if your condition has already improved due to the measures taken, do not forget to schedule an appointment with a specialist for an earlier time.

Medicines for menstrual pain and cramps

Aspirin is one of the most commonly used medicines for pain and cramps. It is an analgesic and can lower prostaglandin levels, which causes painful contractions during menstruation.

Ibuprofen is another effective remedy for pain and cramps during menstruation. It is also an analgesic and can help reduce inflammation and prostaglandin levels in the body.

Naproxen sodium – also used to reduce general pain and relieve severe abdominal cramps that may be accompanied by menstrual bleeding and dysmenorrhea.

Paracetamol is a safe option available without a prescription. Even though it is not an anti-inflammatory, it is effective in reducing pain during menstruation and reducing fever.

Diazepam is a relaxant commonly used to reduce anxiety, stress and anxiety. This drug can be taken during menstruation to relieve menstrual cramps and cramps in the body.

Narcotic analgesics should only be considered as a last resort when other agents fail. These medicines are only used on prescription due to the high degree of addiction and other side effects.

It is forbidden to take unfamiliar medicines without first consulting a doctor.

Non-drug treatments for pain and spasms

Heat therapy

Heat can be an effective way to relieve pain and reduce spasms. Simple methods, such as applying a heating pad to the abdomen or lower back, can reduce discomfort and pain.

Meditation and Relaxation

Many women report pain relief from regular meditation. Taking deep breaths and stopping your thoughts for a while can help you relax and reduce tension.

Massage

A gentle massage of the abdomen and lower back can help relax muscles and reduce discomfort. Contact a professional massage therapist, or massage yourself using soft and circular hand movements.

Exercise

• Light aerobic exercise, such as walking, can reduce pain and cramps.
• Yoga can help you manage pain and improve your mood.
• Stretching and strengthening exercises may also be helpful.

But don’t forget that intense exercise is not desirable during your period, so choose light to moderate options.

Diet

Some women report that certain foods can cause pain and cramps during menstruation. Try cutting out foods like coffee, alcohol, chocolate, animal fats, carbohydrates, and junk food. Instead, increase your intake of vegetables, fruits, green leaves, and other fiber-rich foods.

Home Pain Relief Techniques

Heat and Massage

Heat is the ideal way to reduce menstrual pain: a hot chestnut bag, thermal spring water, or a heating pad on your stomach will help relax your muscles and reduce cramps. If you like, you can combine this with gentle abdominal massage, which also helps improve blood circulation and reduce pain.

Topical remedies

Topical remedies can be a good way to relieve pain: Use arnica or capsaicin based ointments to reduce pain and reduce inflammation. You can also try an anti-inflammatory and pain-relieving ointment containing ibuprofen or paracetamol.

Nutritional support

Some foods that can help you manage period pain: Include more foods rich in iron, vitamins and minerals in your diet. Focus on foods containing omega-3 fatty acids, vitamin E, magnesium and calcium. Remember to drink enough water to prevent dehydration.

Fitness and yoga

Exercise and yoga can help reduce menstrual pain: moderate exercise can reduce overall pain, while stretching and breathing exercises can help relieve menstrual cramps. Avoid physical activity that can stress your belly, but move regularly and remember to take rest breaks.

Preventive measures

Some methods can help prevent pain before and during your period: Incorporate more fruits and vegetables into your diet by visiting a dietitian or nutritionist, choosing the right tampons and pads, and don’t forget your period calendar to prepare ahead of time and meet all your commitments ahead of time.

Techniques for alleviating pain at work

When working physically, it is advisable to wear comfortable and not too tight clothing that does not impede movement, so as not to increase pain.

If possible, take a break to relax and de-stress. During the break, light stretching exercises can be done to improve blood circulation.

You can apply heating pads or cold compresses to the affected area to relieve pain, relieve spasms, and improve blood circulation.

If you are working at a computer, position your keyboard, monitor, and mouse comfortably to reduce hand and neck strain. It is worth taking the correct posture to reduce the load on the back.

It must be understood that it is important not only to alleviate pain at work, but also to reduce stress and tension, as they can exacerbate pain. Therefore, it is worth finding time for psychological and emotional relaxation, for example, yoga classes or meditation.

Prevention of menstrual pain and cramps

To avoid pain and cramps associated with the menstrual cycle, it is necessary to follow a number of recommendations and features of self-care during this period.

• Enough physical activity – a sedentary lifestyle can exacerbate pain.
• Get regular sleep and rest to help reduce stress and fatigue.
• A balanced diet that includes fruits, vegetables, herbs and protein products, as well as the rejection of bad habits – alcohol and smoking.
• Moderate consumption of caffeine and sugar, which can cause worsening pain and cramps.
• Regular personal hygiene and body care, which includes daily showering, changing sanitary napkins, etc.

However, if the pain does not make it possible to lead a normal life, it is necessary to consult a doctor for examination and identification of possible pathology.

Related videos:

Q&A:

What are the main causes of menstrual pain and cramps?

The main causes of pain and cramps during menstruation can be associated with increased levels of prostaglandins in the body, weakened pelvic muscles, endometriosis, hormonal imbalance and other factors.

What methods help reduce or get rid of menstrual cramps and cramps?

Methods that can help relieve or relieve menstrual cramps and cramps include heat, massage, regular exercise, medications containing aspirin or ibuprofen, acupuncture, yoga, and other forms of relaxation.

How to eat right during menstruation to avoid pain and cramps?

Proper nutrition during menstruation includes increased intake of vitamins and minerals such as vitamin D, calcium, magnesium and iron, avoidance of spicy and fatty foods, drinking more water and fruits, and limiting caffeine and alcohol.

Can pain and cramps during menstruation affect the psychological state?

Yes, pain and cramps during menstruation can have a negative impact on the psychological state, causing confusion, irritability, fatigue and depression. It is important to take care of your mental health and seek help when needed.

What types of medicines can be taken for menstrual cramps and cramps?

Medicines containing aspirin or ibuprofen, analgesics, muscle relaxants, hormones, and others can be used for menstrual cramps and cramps. However, before using any drugs, you should consult your doctor and follow the instructions for use.

What are effective relaxation techniques that can help relieve pain and cramps during menstruation?

Effective relaxation techniques that help relieve menstrual pain and cramps include deep breathing, meditation, yoga, acupuncture, massage, hot compresses, warm baths, and other therapies. Everyone can find their own relaxation method that is right for them.

Menstrual pain in a teenage girl. How to help a child?

Together with the brand Ibufen ® we tell you why girls suffer from frequent pain in adolescence and how to help a child without causing harm to health.

Transitional age is a difficult time for both teenagers and their parents. The psychological and physical changes that the child experiences bring discomfort. The body grows, the hormonal background changes, the teenager experiences stress. In girls, the situation becomes more complicated with the onset of menstruation. During the first cycles, pain often occurs, which leads to a decrease in working capacity, sleep disturbance, tearfulness and irritability. You don’t need to endure ailments, you need to understand their causes and choose the right method to deal with them.

Why do teenage girls often have painful periods?

Every month the female body prepares for the onset of pregnancy: the functional layer of the endometrium matures in the uterus, to which the fetal egg can attach. If pregnancy does not occur, it is rejected, and menstruation begins. Old cells are shed from the body so that the uterus can again prepare for pregnancy. During menstruation, prostaglandins are produced in the uterus – mediators that increase the sensitivity of pain receptors. To quickly remove blood and the endometrium, the uterus contracts strongly, and cramps occur in the lower abdomen. Sometimes back pain is added to these sensations. Prostaglandins also affect the contraction of smooth muscles in the organs of the gastrointestinal tract, which is why many girls are worried about nausea and diarrhea.

What if this is still some kind of violation. How to figure it out?

As a rule, painful periods in adolescents do not indicate the presence of diseases. Such pain is called primary dysmenorrhea. Dysmenorrhea occurs in 60-93% of girls from 10 to 20 years old. It is accompanied by pain in the lower abdomen, lower back, legs. Usually the ailments begin before or during menstruation and subside within two days. But if menstruation has become irregular, the pain lasts more than two days, its intensity does not decrease, and the bleeding is heavy and lasts longer than 7 days, you need to see a doctor.

Let’s say it’s not dangerous. Now you have to endure pain every month?

Non-steroidal anti-inflammatory drugs (NSAIDs) can help relieve pain, which are medicines that have analgesic, antipyretic, and anti-inflammatory effects that reduce pain, fever, and inflammation. They reduce the production of prostaglandins – they fight not with symptoms, but with the “culprits” of troubles. Ibuprofen is one of the most commonly used nonsteroidal pain relievers*. For example, SANTO produces Ibufen ® Ultra capsules with ibuprofen. Capsules are more convenient than tablets, they do not have a medicinal smell and taste, and their shell dissolves quickly, and the medicine is more easily and quickly absorbed by the body. For menstrual pain, girls over 12 years old (weighing more than 40 kg) can take 1 capsule up to 3-4 times a day, but not more than five capsules or 1000 mg per day. The interval between doses should be 6-8 hours (do not exceed the daily dosage). (In “Ibufen ® Ultra” IMP, Capsules 200 mg. The maximum daily dose for children 12-17 years old is 1000 mg.)

How else can you help your body cope with menstrual pain?

There are several non-drug methods that can make you feel better during your period:

– Avoid hypothermia

If possible, you should take a warm shower (taking a bath during menstruation is undesirable), lie down under the covers. If you need to leave the house, it is better to dress warmly and choose comfortable clothes, without hard elastic bands and belts.

– Monitor nutrition

It is impossible to declare a hunger strike, even if severe nausea torments. A balanced and regular diet is especially important when the body is depleted. We must try not to eat a lot of salt or sugar, so as not to retain fluid.

– Relax and assume a comfortable position

It is better to lie on your side, bending your knees or raising your legs higher. You can do a relaxing self-massage.

– Move more

It is better to postpone sports, but moderate activity – walking, light exercises to relax the muscles can help to cope with painful periods.

Can you get rid of pain once and for all?

For many women, menstrual pain improves with age, and for some
last until menopause.