tips on how to relive your menstrual cramp
Taking over-the-counter (OTC) medications
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 aren’t as effective as oral contraception, but they can help reduce pain.
Home Remedies to Relieve Menstrual Pain
Medically reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT on February 2, 2017 — Written by the Healthline Editorial Team and Erica Cirino
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Why menstrual cramps happen
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 are your muscles at work. Some women and girls may experience nausea, vomiting, headaches, or diarrhea as well.
Doctors aren’t sure why some women experience painful menstruation and others don’t. But some factors that are associated with more intense pain include:
- having a heavy blood 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 hormone that influences your womb
Other factors include growths in your womb, endometriosis (abnormal uterine tissue growth), and 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.
1. Taking over-the-counter (OTC) medications
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 aren’t as effective as oral contraception, but they can help reduce pain.
2. Applying heat
Applying heat to your abdomen and lower back may relieve pain. A 2012 studyfocused on 147 women 18 to 30 years old who had regular menstrual cycles found that a heat patch at 104°F (40°C) was as effective as ibuprofen.
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:
- Cut and sew together two pieces of fabric, leaving a hole at the top.
- Fill with uncooked rice and sew up the hole.
- Microwave for a few minutes to the desired temperature. Don’t overheat!
- Let cool, if necessary. Or wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary
3. Massaging with essential oils
Massage therapy for about 20 minutes can help reduce menstrual pain.
One 2010 study looked at 23 women with period pain caused by endometriosis. The researchers found that massages significantly reduced pain immediately and afterward.
Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.
4. Having an orgasm
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, “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.”
His 1985 study with Dr. Beth Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain
5. Avoiding certain foods
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. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on fruits such as strawberries or raspberries
6.Exercise
The idea of exercise 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.
Yoga is a gentle exercise that also releases endorphins and helps prevent or reduce menstrual symptoms. In one 2011 study, researchers found three different yoga poses — Cobra, Cat, and Fish — significantly reduced intensity and duration of pain during menstruation for young women ages 18 to 22.
I tried them and they work perfectly well
