13 ways to get rid of menstrual cramps

So, why do we get those dreaded menstrual cramps in the first place? Well, here’s the science bit - cramps happen when your uterus sheds its lining, also known as the uterine lining. As this process unfolds, it can cause discomfort in areas like your stomach, lower back, groin, or even your upper thighs.

Your cramps may be mild or wild, or if you are god’s favourite, you may not even feel them! But for the rest of us mere mortals, those cramps can be a monthly reminder that our bodies have a mind of their own.

Thankfully, having a few effective remedies at our disposal could be a game-changer! So, Let’s talk about it!

1. Apply Heat

Maybe the oldest trick in the book and the most effective! Heat helps to relax your muscles, increase blood flow, and relieve tension. Give the old heating pad a try by placing it on your lower stomach or back.

2. Drink More Water

If you are dehydrated, your cramps might hurt more! Drinking more water can also help reduce bloating, a common period symptom that can make cramps worse and cause overall discomfort.

3. Try an Anti-inflammatory Diet

Foods that reduce inflammation could help with those pesky cramps. Anti-inflammatory foods help promote blood flow and relax your uterus. What you could try:

• Fatty fish

• Berries

• tomatoes

• Avocado

• Nuts like almonds and walnuts

• Green leafy vegetables like spinach or kale

• Extra virgin olive oil

According to a 2020 study, following the Mediterranean diet and reducing alcohol intake was linked to shorter, lighter periods and reduced period pain. A Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts and seeds and healthy fats.

4. Skip the Junk

During our periods, we may be more inclined to treat ourselves to a helping of French fries or maybe a slice of cake. However, these foods are high in sugar, trans fat, and salt, which can cause bloating and inflammation, which could make our cramps worse.

Try to avoid highly processed foods, high fructose corn syrup or foods with added oils. Instead, try to go for lean meats, fresh fruits and vegetables, and snack on unsalted nuts and seeds.

5. Rethink Caffeine

Coffee may give you the will to live, but if you are dealing with painful cramps, it’s maybe wise to rethink the caffeine. What caffeine does is it causes your blood vessels to narrow. This could constrict your uterus and make your cramps more painful.

If giving up coffee feels like too much, you could consider switching to decaf during your period.

6. Exercise for Muscle Relaxation and Cramping

You’re in pain, clutching your stomach in the fetal position, you are propped up on the bed. Exercise might be the last thing on your mind.

But guess what? Exercise releases natural painkillers called endorphins, which can relax your muscles, relieve your pain and improve your mood. Even gentle exercises.

15 minutes of yoga, some stretching or going for a walk might be all that you need for you to feel better.

7. Take Dietary Supplements

Certain supplements can make all the difference when it comes to easing menstrual cramps. For instance, Vitamin D helps your body absorb calcium and can reduce inflammation.

Omega-3, Vitamin E, and magnesium are also great at calming inflammation, which could help make your periods less painful.

The key to making these supplements work for you is consistency—taking them daily, not just during your period. But before you start, it’s always a good idea to check in with your doctor to make sure you’re on the right track!

8. Massage Therapy

Does the idea of having a spa day sound good? Turns out it may actually do you good to go for a massage during your period. Massages could reduce your uterine spasms by relaxing the uterus.

The massage should be more focused on your abdominal area to be effective but a full-body massage that reduces your overall stress could also help relieve menstrual cramps.

So go ahead—treat yourself to some relaxation while relieving those cramps!

9. Acupuncture and Acupressure

Alternative medicine practices that could be a game changer for treating your period pain.

Acupuncture stimulates the body by placing needles in the skin. Acupressure stimulates the body by putting pressure on certain points of the body. Both these practices can help you relax, release muscle tension and improve blood circulation.

10. Soak in a Tub or a Hot Bath

Not to sound Victorian, but draw yourself a hot bath and soak. The heat from the warm water surrounds your abdominal, pelvic and back muscles and helps them to relax.

Add a few drops of essential oils or some Epsom salt to take it up a notch.

And if you don’t have a tub, a hot shower can work wonders too!

11. Try a TENS Machine

TENS, short for Transcutaneous Electrical Nerve Stimulation, can be a surprisingly effective way to relieve menstrual cramps. It works by using low-voltage electrical currents to treat pain.

You can get a portable TENS unit and use it right at home. Simply attach the electrode patches to your skin over your lower abdomen or back, wherever you feel the cramps.

And don’t worry—no shocking surprises! You can adjust the intensity to a level that feels comfortable for you. It's a quick, easy way to zap that pain away!

12. Pain Relievers, Duh!

You need a quick fix. The pain is too awful, and you have places to be. NSAIDs(nonsteroidal anti-inflammatory drugs) are your best bet. They don't just reduce pain and inflammation but they can provide fast relief by reducing the amount of prostaglandins in your body and lessen their effects.

Always be sure to check with your doctor first about which medicine to opt for and how much.

13. Sex or Masturbation

Masturbation or sex while on your period may be messy. But it is entirely normal and even healthy.

It can help with your cramps, and there is a good reason behind it. When you orgasm, your body releases feel-good chemicals like dopamine, serotonin, and even oxytocin.

These can act as natural pain relievers, improve your mood, and have a sedative effect.

14. Consider Hormonal Birth Control

If your cramps are really intense and seem to be linked to hormonal imbalances, birth control pills might be a solution worth considering. They can be highly effective in easing period pain by balancing your oestrogen and progesterone levels, which helps thin the uterine lining, making it easier to shed.

In addition to reducing cramps, hormonal birth control can also help regulate the length and frequency of your period. In some cases, it can even stop your period altogether, providing relief from those monthly pains.

Of course, it’s always a good idea to have a conversation with your doctor to find out which form of hormonal birth control works best for you!

Ah, the dreaded ‘shark week’. It can feel like an absolute nightmare. But the good news is, you don’t have to just give in to the horrors and surrender to the pain or rely solely on pain meds to get through it.

There are plenty of other methods out there that can help make your periods more manageable and even a bit more bearable. So, explore what works best for you and take control of your comfort during that time of the month!

Q. Is period pain good or bad?

A. Some pain is normal, but if you have acute, severe and persistent pain that affects your daily life, you should see your doctor.

Q. How does period pain go away?

A. Using a heat pack on your abdomen or lower back, supplements, or stretching can help with cramps.

Q. Are painkillers safe to use during periods?

A. Yes. However, following the recommended dosage and consult a doctor in case of extreme pain is essential.

Q. How to massage period cramps?

A. Use coconut, jojoba or almond oil. Apply gently to the area where you are experiencing pain and massage in circular motions.

Q. Why does my neck hurt during my period?

A. This is also known as tension headaches. It causes dull, aching pain around the head and neck, usually linked to stress and muscle tension. Hormonal changes can worsen it during periods.