Period Pain Relief: Simple Home Remedies for Menstrual Cramps

Are you someone who experiences pain and discomfort due to menstrual cramps? Worry not! You are not alone! Many girls and women of menstruating age get abdominal cramps during their periods. For some, the cramps are mild, and so is the associated pain. While others have stronger cramps causing severe pain and discomfort.

Thankfully, home remedies for menstrual cramps can come to the rescue to provide pain relief during the initial days of your periods. More on them in the sections below.

Why Do You Get Menstrual Cramps?

When you have a period, your body sheds the uterine lining along with the unfertilised egg. To initiate this process, hormone-like substances known as prostaglandins are produced by the uterus. These chemicals trigger uterine muscle contractions, also called menstrual cramps, to facilitate the removal of the uterine lining through the vagina.

As the levels of prostaglandins are high during the start of periods, your menstrual cramps are stronger and more painful on the first and second days of your periods. Later, as the levels of prostaglandins fall, menstrual cramps and pain also subside.

Though it is still unclear why some women experience heightened menstrual cramping and more painful periods than others, some reasons that are thought to cause this include:

• Overproduction of prostaglandins
• Excessive bleeding
• Being new to periods

Health conditions that can cause severe menstrual cramping are:

• Endometriosis
• Polycystic Ovary Syndrome (PCOS)
• Fibroids
• Pelvic inflammatory diseases
• Adenomyosis
• Cervical stenosis

Ease Your Pain with These Easy Home Remedies for Menstrual Cramps

Though menstrual pain is inevitable for many, there are ways to manage the pain and discomfort. With simple home remedies given below, you can find your way to less painful and more comfortable period days.

Heating Pad or Hot Water Bottle

Research says heat can be as effective as pain relief medications (NSAIDs) for relieving pain associated with menstrual cramps. All you need is a heating pad or a hot water bottle to apply heat to your lower abdomen and/or lower back where the cramps are intense. 

Heat relaxes your abdominal muscles and encourages blood circulation to the area, thus providing relief. If you don’t have access to a heating pad, a hot shower or a warm bath can also do the trick for you.

Essential Oils

Treat yourself with the goodness of essential oils to ease discomfort caused by menstrual cramps. Mix a few drops of lavender or rose oil with a few tablespoons of carrier oil like coconut oil and massage your abdomen with gentle motions. The massage will promote relaxation of the pelvic muscles and offer relief. 

Make sure not to apply too much pressure during the massage. Your aim should be to relax. Being gentle and going slow can help you achieve that!

Exercise

Exercise is another great home remedy for menstrual pain. Gentle exercises like walking and yoga are particularly beneficial. These help the body relax, boost blood circulation, and encourage the release of endorphins, which are the body's natural pain relievers. When exercising, do what you can and never choose high-intensity exercises during periods.

Period Pain Medications

Many females with severe menstrual pain often turn to period pain medications for relief. These are quite helpful in easing pain, allowing you to carry on with your daily activities without difficulty. 

Commonly used medicines for period pain include non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen. These drugs reduce prostaglandin production and help relieve pain and inflammation.

Hydration

Drinking plenty of water is another key to less period pain. Maintaining hydration levels during your periods helps with bloating and minimising period cramps. While it is okay to drink room temperature water, drinking warm water can better relax your muscles and ease pain. In addition to water, you may also have warm soups to level up your hydration levels during periods.

Herbal Teas

While there is not much evidence supporting the effects of herbal teas on menstrual pain, there is no harm in trying these beverages for managing period pain. Herbal teas like chamomile tea and fennel tea are warm and soothing, promoting relaxation throughout the body, including the abdominal muscles. 

These can also relieve other digestive discomforts like bloating. Relaxation can reduce pain intensity and make it easier for you to carry on with your day.

Orgasm

It is believed that orgasms may also help in reducing the pain associated with menstrual cramps. Though the uterus contracts during an orgasm, it does relax after it, which could possibly minimise cramping and period pain. It also results in the release of endorphins known to reduce pain perception in humans.

Relaxation Techniques

Meditation, deep breathing, and progressive muscle relaxation are some techniques that can help with menstrual cramps and pain. As these techniques promote overall relaxation, you will surely feel better in terms of reduced discomfort. These techniques are best done in a quiet environment where you can feel calm and relaxed.

Acupressure

Acupressure is another alternative to taking pain relief medications. It involves applying pressure to specific points on your body to alleviate pain. Acupressure for menstrual pain can be learnt by a licensed professional, or you can try it on your own. 

Some of the pressure points that can be targeted to relieve period cramps are LV3, SP6, LI4, and SP8. By applying pressure to these points for a minute or so, you can practice a natural and traditional way to ease menstrual pain.

Healthy Diet

A diet rich in fibre, vitamins, and minerals can support your health and reduce the symptoms of menstrual cramps. Try adding some of the best foods to eat during periods, for example, foods rich in omega-3 fatty acids, boron, and calcium to reduce period pain and abdominal cramps. Here is a list for your reference:

• Papaya
• Flaxseeds
• Avocados
• Chickpeas
• Bananas
• Milk and yoghurt
• Leafy vegetables
• Sesame seeds

Along with a healthy diet, limit intake of salty foods, sodas, alcohol, and caffeinated beverages to prevent water retention and bloating. Having these symptoms along with menstrual cramps adds more to discomfort during periods.

What If Home Remedies Don’t Help?

Home remedies are generally effective in providing pain relief during menstruation. However, if you feel home remedies for period pain aren’t helping you and your pain is severe or worse than before, you should take some time out to visit a doctor. 

Your doctor will evaluate your condition, check for any underlying health problems that might be causing intense pain, and suggest appropriate treatment to alleviate your discomfort.

Summing Up

Menstrual cramps can be quite painful. Lucky are those who do not feel significant cramping and are able to do their daily chores without a problem. But for those who experience period pain every month, home remedies for menstrual cramps can be very helpful. Many of these remedies promote relaxation, thereby alleviating the pain and discomfort. Do give them a try!

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment of any health condition.

Sources:

https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#prevention

https://www.medicalnewstoday.com/articles/324484#orgasm