Home Remedies for Period Pain

Table of Content

• Introduction

• What is Period Pain?

• Symptoms of menstrual cramps

• Home Remedies for Period Pain

• How to reduce period pain quickly?

• When to seek medical help for period pain

• Take Home Points

• FAQs on Home remedies for period pain

Introduction

More than half of women who menstruate experience period pain, which is also known as dysmenorrhoea, for a few days every month. While period pain can manifest as mild headache or physical discomforts, the pain is commonly brought about by menstrual cramps.

Menstrual cramps occur when a woman’s uterus starts contracting to shed the uterine lining. This can trigger pain in various body parts such as lower back, groin area, upper thighs or stomach. While most people previously thought it was wise to seek medical assistance for menstrual cramps, this blog will cover some of the natural home remedies for period pain.

What is Period Pain?

Menstruation or period refers to normal bleeding that occurs monthly as part of a woman's cycle. The majority of women experience period pain which may trigger discomfort symptoms in the lower abdomen. Menstrual cramps mostly happen just before and during the menstrual periods.

In some women, the discomforts can be mild. However, the menstrual cramps in other women can be severe to an extent of interfering with their daily activities for a few days every month. Certain conditions such as endometriosis and uterine fibroids can cause period pain. Menstrual cramps that are not triggered by another condition tend to decline with age and often improve when a woman gives birth.

Symptoms of menstrual cramps

Some of the common symptoms of period pain include:

•  Cramping or throbbing sensation in the lower abdomen which can be intense in some cases

• Pain that occurs 1 to 3 days before menstruation, intensifies after the periods starts, and subsides after 2 to 3 days

• Mild but continuous pain

• Pain that resonates to your upper thighs and lower back. 

In some women, menstrual cramps can be associated with other symptoms like:

•  Dizziness

•  Headache

•  Loose stool

• Nausea

Home Remedies for Period Pain

The symptoms associated with period pain can be frustrating because they can be painful and you have to deal with them every month. Luckily, there are several home remedies for menstrual cramps you can try and find the best that helps you alleviate the symptoms effectively.

1. Stay hydrated during and after your periods

One of the best home remedies for menstrual cramps is to stay hydrated before, during and after your periods. Prior to your periods, you may feel like you are bloated or as other parts of your body are swollen. Though bloating is common and normal during periods, it can make your menstrual cramps worse.

Though it may sound contrary to your expectations, drinking water throughout the day can reduce bloating during periods and even alleviate pain and other discomforts that you may experience. Sipping on hot water can improve blood flow and help to relax the uterine muscles, which can lessen cramps resulting from uterine contractions.

2. Take some exercises to Reduce Period Cramps

Taking some exercises while in pain can be the last thing you may be thinking of. However, research demonstrates that exercising is among the most effective menstrual cramp home remedies that are worth trying. Any form of exercises including the gentle ones trigger the production of hormones called endorphins. These hormones are associated with improved mood, happiness, pain reduction, and muscle relaxation.

Perhaps you only need a few minutes of walking, yoga, or light stretching to feel better. And if you exercise regularly, you can track your period which may help to improve your athletic performance.

3. Massage therapy to manage period cramps

It has been demonstrated in a study that massage therapy can significantly improve menstrual cramps in women with endometriosis. Massage sessions can alleviate uterine spasms by relaxing the uterine muscles.

To manage period cramps, massages should mainly focus on your lower abdominal area. However, a full body massage can be better in reducing your overall stress that may ease the discomforts associated with period pain.

4. Heat application for period pain relief

Applying some heat may also be considered among the top menstrual cramp home remedies to manage pain. Heat application may help your muscles to relax, improve blood circulation, and relieve tension.

You can try placing a heating pad on top of your lower stomach in a sitting position. Another effective way to use heat as a period pain relief option is by taking a hot shower or relaxing in a hot bath.

5. Consume anti-inflammatory foods

There are certain foods that can serve as natural remedies for menstrual pain. These foods are not only great tasting but are packed with ingredients that can naturally relieve period discomforts and pain.

For instance, anti-inflammatory foods can promote blood circulation and relax your uterus. Examples of such foods include pineapple, berries, tomatoes and spices like garlic or ginger. Foods that can also help relieve inflammation include leafy green vegetables, fatty fish, almonds and walnuts. Fatty fish like salmon can also help you cope better when you have period pain.

6. Herbal teas to Relieve Period Cramps

Certain herbal teas are also among the best home remedies for menstrual cramps. Packed with anti-inflammatory properties, herbal teas can help to reduce bloating and inflammation associated with menstrual pain. They also contain antispasmodic compounds that can prevent and reduce muscle spasms in the uterus that trigger cramping.

Herbal teas made from lemon, cinnamon, hibiscus and dandelion may ease bloating during periods. In addition, teas from chamomile, oolong, thyme and raspberry may relieve menstrual cramps. Peppermint, ginger and green teas can reduce both bloating and menstrual cramps.

7. Reduce Stress to Relieve Period Pain

Another great way to get period pain relief is to deal with stress. One thing that can worsen the symptoms of menstrual pain is stress. You can try various stress management techniques such as yoga, meditation, deep breathing or any other favourite way to cope with stress.

8. Get enough sleep in different positions

Getting adequate sleep every night is one of the critical home remedies for period cramps pain. Certain sleeping positions during menstruation can reduce discomfort and ensure you are getting quality sleep.

Research suggests that sleeping in the foetal position may reduce menstrual cramping for some people. In this position, you should lie on your side and tuck the legs towards your chest. This position may help to relax your abdominal muscles and reduce menstrual cramps in the lower abdomen.

Sleeping on the side has been shown to reduce back pain and pressure on the abdomen. If you find sleeping on side helpful during period pain, you may also benefit by placing a pillow between your legs

Lying on your back may also reduce menstrual cramping. In this position, you are not putting pressure on your abdomen. Studies also show that it can help to ease back pain.

How to reduce period pain quickly?

There are various ways to get period pain relief quickly at home. They include:

·         Heating pad application: This can instantly relax the muscles that contribute to cramping. You can apply heat on your abdomen and back to relieve your pain.

·         Taking pain medications: Since period cramps can tend to be very painful, you can try taking some painkillers to ease the discomforts.

·         Exercise: Workouts stimulate the production of endorphins, which may block the perception of pain.

·         Manage stress: Your body reacts in different ways when you are stressed.  To quickly relieve period cramps try different stress management like yoga, meditation, deep breathing or seek counselling.

·         Upgrade your diet: A healthy diet may help to alleviate period pain.  Find foods that are rich in vitamins and minerals such as nuts, whole grains, fruits, seeds, leafy greens and legumes.

When to seek medical help for period pain

If you have very painful period pain and all the home remedies we have listed in this blog fails to work, you should immediately seek professional help. Once you share with them your symptoms and cycle, they may recommend lifestyle changes that can ease your period pain. If needed, you may have to undergo pelvic examination and prescribe medications.

For example, you may be prescribed hormonal birth control medications which are sometimes used to treat menstrual cramps.

Additionally, severe period pain may signify the possibility of an underlying medical condition. The severe period pain may be caused by conditions such as endometriosis, uterine fibroids, pelvic inflammatory disease, or tissue growth in the muscular wall of the uterus.

Take Home Points

It is normal and common for the majority of women to experience menstrual cramps during their reproductive phase in life. Fortunately, there are various natural home remedies for period pain you can try to ease the discomforts. Staying hydrated, exercising, massage therapy, heat application, herbal teas, stress management and getting adequate sleep can help in managing menstrual cramps.

If despite having tried all the home remedies for period pain we have covered doesn’t work, it is important to consult a professional for further assistance. It may be a sign that you have an underlying medical condition that may require special attention from an expert.