How to ease period cramps

Period pain, also known as dysmenorrhea, can range from mild to severe and affects everyone differently. For some, period pain may be a manageable discomfort. For others, it may have a greater impact, preventing them from getting on with work, studies and other everyday tasks. 

If you’re struggling with period pain, then understanding the range of treatments available can help you to find relief. Below, we discuss a variety of period pain treatments that may help to ease your discomfort.

How to Relieve Period Cramps

When it comes to period pain relief, there are two types of treatments: medicated and non-medicated. Both of these can be administered in the comfort of your own home, and many can be taken out and about - for example, if you need pain relief while at work. However, some medicated treatments may require a consultation with a pharmacist or doctor to ensure it’s the best way forward for you.

Remember, different people can experience period pain in varying ways, and the treatment that works for one person might not be effective for another. If you’ve tried both medicated and non-medicated treatments for your period pain and nothing seems to have worked, it’s a good idea to speak to your pharmacist or GP about your pain. There may be an underlying cause that can be treated to provide relief.

Non-medicated Remedies

Applying heat to your lower abdomen can help to relax the muscles of the uterus and increase blood flow, which can reduce pain. A warm compress, such as a hot water bottle or a heating pad, can be applied for 15 to 20 minutes at a time. You can also take a warm bath to help alleviate cramps. When using warm compresses, always use a hot water bottle cover or wrap the heating pad in a towel before applying it to your skin - this will help to avoid the risk of burning or scalding yourself. 

Gentle exercise can also be beneficial for relieving period cramps. Activities such as walking, yoga or stretching can help to release endorphins, which are natural pain relievers. Exercise improves blood circulation and can help reduce the severity of cramps. Aim for at least 30 minutes of moderate exercise on most days for the best results. Yoga, in particular, has been shown to help with period pain. Poses such as child's pose, cat-cow and cobra can stretch the muscles of the lower back and abdomen, providing relief from cramps.

Staying hydrated is important, as dehydration can worsen muscle cramps. Drinking plenty of water throughout the day can help. Additionally, certain dietary choices can influence period pain. Eating a balanced diet rich in fruits, vegetables, whole grains and lean proteins can help maintain overall health and reduce inflammation. Some women find that reducing their intake of caffeine and salt can also help lessen the severity of period cramps.

Furthermore, stress can exacerbate period pain, so incorporating relaxation techniques such as deep breathing, meditation or even a warm bath with Epsom salts into your self care routine can be helpful. These methods can help to calm the nervous system and reduce the perception of pain. Other relaxation techniques include progressive muscle relaxation and mindfulness meditation, which can further help in managing period cramps by reducing overall stress levels.

Some women find relief from period pain through herbal remedies. Herbs such as ginger, turmeric, and chamomile have anti-inflammatory properties and can be consumed as teas or supplements. Ginger tea, for instance, can help reduce inflammation and alleviate pain. Always consult with a healthcare provider before starting any herbal treatments to ensure they are safe and appropriate for you.

Medicated Treatments

If non-medicated remedies do not provide sufficient relief, medicated treatments may be necessary. These medications can help reduce inflammation and alleviate pain more effectively.

Mefenamic acid is a nonsteroidal anti-inflammatory drug (NSAID) commonly used to treat period pain. It works by reducing the production of prostaglandins, which are chemicals in the body that cause inflammation and pain. Mefenamic acid can be taken at the onset of period pain and continued for a few days as needed. It is typically taken three times a day with food to minimise stomach upset. This medication is particularly effective for those who experience severe cramps that do not respond well to other treatments.

Naproxen is another NSAID that is effective in treating period pain. It works similarly to mefenamic acid by reducing the production of prostaglandins. Naproxen is often recommended for those who experience more severe cramps, as it provides longer-lasting relief. It is usually taken twice a day with food. As with any medication, it's important to follow the dosage instructions provided by your healthcare provider. Naproxen can be a good option for those who need more consistent relief over a longer duration.

Other medications that might be recommended include over-the-counter pain relievers like ibuprofen or paracetamol, which can be effective for mild to moderate cramps. In more severe cases, a doctor may prescribe stronger pain relief medications or hormonal treatments that help to manage any underlying causes of period pain.

Finding the right treatment for period cramps can take some trial and error, as everyone's experience with period pain is unique. Non-medicated remedies, such as using a warm compress and engaging in gentle exercise, can provide relief for many. However, for more severe pain, medicated treatments like mefenamic acid and naproxen can be highly effective. Always consult with a healthcare professional to determine the best approach for your specific needs.