Raise your hand if you've felt personally victimized by period cramps. Exactly. And if you experience them each month, you know that they tend to strike at the worst time and bring hell to your uterus for what seems like forever. But here's the thing: There's no Girl Scout badge for powering through cramps. If there's a way to make them suck less (whether it's backed by science or the anecdotes of fellow uterus-owners), why not try it? First, let's go over what's actually happening when you have cramps. Menstrual cramps happen when the muscles of your uterus contract, which typically happens just before or during your period, Pari Ghodsi, M.D., a board-certified ob/gyn, tells SELF. Those contractions are sparked by chemicals called prostaglandins, which are produced in the lining of the uterus, she says. When endometrial cells are broken down during your menstrual cycle, the prostaglandins are released—and they're indirectly related to estrogen, Jessica Shepherd, M.D., an assistant professor of clinical obstetrics and gynecology and Director of Minimally Invasive Gynecology at The University of Illinois College of Medicine at Chicago, tells SELF. On the flip side, prostaglandin (and cramps) are decreased when you're on hormonal birth control because you're not building up that endometrial tissue. Your uterus is basically one big muscle, and those contractions happen to make the lining of the uterus shed, causing your period, Sherry A. Ross, M.D., women's health expert and author of She-ology: The Definitive Guide to Women's Intimate Health. Period., tells SELF. And, as you probably already know, they tend to be more intense during the first day or two of your period. So why are cramps mildly uncomfortable in some people and basically soul-crushing in others? That can be due to a few factors: like heavier bleeding in some women, larger blood clots being pushed through the cervix, health conditions like adenomyosis (which causes endometrial tissue to grow into the uterine wall), and differences in pain tolerance, Maureen Whelihan, M.D., an ob/gyn at the Center for Sexual Health and Education, tells SELF. Endometriosis can also cause menstrual cramps to be even more painful than usual, Dr. Ross says. Since gynecologists know a lot about the ways of the uterus, they seemed like the perfect people to ask when it comes to dealing with cramps. Here are some tactics they recommend: 1. Take an NSAID before the pain starts NSAIDs like aspirin and ibuprofen are a great way to stop the inflammatory process that comes with period cramps, says Dr. Shepherd NSAIDs work to dampen the release of prostaglandins, leaving you with less pain and cramping. “It’s best to take an NSAID very early on rather than taking it when your pain is great—it can’t be as effective then,” Dr. Shepherd says. Try popping an NSAID up to 12 hours before you typically get cramps to help keep pain at bay. This doesn’t work for everyone, all the time, but it can be a good first line of defense. 2. Try hormonal birth control. You’ve probably heard of people going on birth control for cramps, and it’s not a myth—it actually works. “Hormonal birth control shortens the length, amount, and flow of period bleeding,” Dr. Ross says. “The end result is less cramps each month.” And, as already mentioned, they can have an effect on those pesky prostaglandins. 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. 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:
Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:
Other factors include:
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:
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:
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:
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) symptomsCurcumin, 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. CautionAlways 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. DietGenerally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants. Give these foods a try:
BoronBoron 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:
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. WaterIt 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:
CalciumThis mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:
Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you. ExerciseThe 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. 4 Yoga Poses to Relieve CrampsYoga 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:
You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:
For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain. |
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