8 Handy Tips to Help You Ease Menstrual Pain
It’s that time of the month again, and low and behold, you’re bent over in pain, clutching onto your stomach for dear life, waiting for the cramping to subside, ouch! It’s an oh-so-familiar scene that we women and folks with a womb are bound to experience at some point. If you are keen to find out a little more about why this happens each month, then keep on reading. In this article, we will look at why we get menstrual pain, plus 8 useful ways to help ease any discomfort!
Validating menstrual pain
The first thing to remember is that the pain you experience is valid. Often, people feel that they just need to get on with it, after all, everyone with a womb experiences menstrual pain, right? Wrong! A researcher at University College London revealed that research suggests menstrual pain can be as painful as having a heart attack. Yikes!
Likewise, another study found that 81% of women reported decreased productivity at school or work during menstruation. So yes, while all of us with a womb suffer to some degree during our period, that doesn’t undermine your personal experience and how it affects you. It’s important to remember that there are certain things you can do to ease these dreaded menstrual cramps. You just have to experiment and find what works for you!
What causes menstrual pain?
The cramping, the stabbing, the twisting, and to make matters worse, the pain can even radiate to your lower back. But what exactly is the cause of all this? Each month, your body prepares for the possibility of pregnancy by thickening the lining of your uterus so that a fertilized egg can successfully attach itself. However, when fertilization fails to take place, your uterus’s muscles contract to shed its lining through your vagina a.k.a your period. It’s these contractions that cause pain, cramping, and inflammation. The hormone prostaglandin is responsible for these contractions, and just before your period, levels rise in your body.
On the first day of your period, prostaglandin is at its peak, which is why menstrual pain is usually the most painful. Generally speaking, after the first day or two of your period, the pain gradually softens, as prostaglandin levels drop again. Pain and comfort can also be caused by the wall of your uterus contracting. This compresses the blood vessels and temporarily cuts off the blood and oxygen supply to your uterus, hence causing further pain.
Premenstrual syndrome (PMS) is the name given to the emotional and physical symptoms you experience in the weeks leading to your period. Up to 75% of women and menstruating people experience this, which can also cause cramping and moderate pain. This is due to the changing hormones in your body but it typically goes away when your period finally arrives. However, menstrual pain differs and can continue throughout the entire duration of your period.
8 Tips to help ease menstrual pain
There’s an array of different things you can do to help ease your period pain. Remember though, everyone’s bodies are different, and what works for you might not work for someone else. Why not try giving the following suggestions and go and see if any of them work for you?
1. Home remedies
There are some natural remedies that you can add to your diet just before and during your period to help relieve pain, for example:
● Chamomile tea: is an anti-inflammatory and can inhibit the production of prostaglandin.
● Cinnamon: try a sprinkle of cinnamon on your cereal in the mornings to help relieve menstrual cramps.
● Ginger: also lowers your levels of prostaglandins and therefore your pain.
● Chicken, fish, and leafy greens: can supplement your iron levels which drop during your period.
● Flaxseeds: contain antioxidants that can help with inflammation caused by contractions.
2. Over-the-counter medicines
Some over-the-counter (OTC) medications can help relieve pain. Ibuprofen and naproxen sodium are great for period cramps. Start taking your chosen one the day before you expect your period and for no more than three days.
3. Following a balanced diet
Just before and during your period, you should try to avoid foods that cause bloating. Aim to cut out or reduce the following food from your diet during this time:
● Alcohol
● Carbonated drinks
● Fatty foods
● Salty foods
● Processed foods
4. Apply heat
Apply a hot water bottle or heated pad on your lower belly to relieve cramps. Be sure you take all the precautions. For example, place a washcloth between your belly and the water bottle to make sure the heat isn’t making direct contact with your skin.
5. Get your body moving
I know exercise is probably the last thing you want to do when you’re on your period, but it can help! Exercising releases endorphins, the feel-good hormones, making you feel a bit perkier during your period. Try some moderate-intensity exercise such as jogging or an aerobics class just before and during your period.
6. Practice yoga
Yoga is an ancient practice that combines your body and mind through a series of poses whilst focusing on your breath. Studies show that practicing yoga regularly, especially during your period, can help relieve pain moderately. Try out these five yoga poses the next time you’re cramping and see if they provide any comfort. You don’t even need a yoga mat for these, you can simply do them from the comfort of your bed.
● Child’s pose
● Supine Twist pose
● Cat-Cow pose
● Cobra pose
● Head-to-Knee pose
7. Have an orgasm
You probably don’t feel your sexiest while menstruating, however, when you have an orgasm, blood rushes to your uterus, which can soothe cramping. Your body also releases chemicals like dopamine and oxytocin that act as painkillers and leave you feeling happy and relaxed. If period sex isn’t your cup of tea, don’t worry, you can achieve the same effect from a bit of solo fun.
8. Try sound therapy
Sound therapy has been used for years to treat both mild and chronic pain. Your period pain is no different, and sound therapy can relieve painful cramps as well as other PMS symptoms. Sound has a unique ability to engage multiple areas of the brain involved in emotional regulation and pain perception.
Listening to a powerful and immersive sound creates distance between yourself and your physical sensations a.k.a period pain. Scientists also believe that listening to pleasing sounds can release natural pain relievers such as opioids. In one study, sound therapy was seen to relieve symptoms of dysmenorrhea (very painful periods). After listening to music therapy for one week before their expected period, participants reported less pain when menstruation finally arrived.
Beginning.com’s Zen Period audio sessions have been specially created to help you cope with menstrual pain and PMS symptoms. Each session features relaxation techniques, 3D nature sounds, and instrumental music to help:
● Reduce stress and anxiety
● Significantly improve sleep quality
● Learn to cope with pain and discomfort
● Increase your motivation
● Boost your mood
How can I use the Beginning.com app?
Beginning.com’s sound journeys feature 3D sounds that should be listened to through headphones. Regular smartphone headphones will work, but for an even more immersive experience, we recommend using high-quality headphones.
When should I listen to Beginning.com’s audio sessions?
Listen to our sound journeys whenever your period is becoming a bit too much and you feel like winding down. We also recommend you listen before bedtime, especially if you struggle to fall and stay asleep when you’re menstruating.
When to see a doctor
Now, while it’s important to remember that menstrual pain is normal, excessive pain is not. Menstrual pain is medically called dysmenorrhea. There are two types of dysmenorrhea, primary and secondary.
Primary dysmenorrhea is considered ‘normal’ and is when people have always experienced pain before and during menstruation. Whereas secondary dysmenorrhea occurs later on in life after years of ‘normal’ menstruation and signals something might be wrong.
If you experience painful periods that interfere with your daily life, it’s best to get checked by your doctor as there could be an underlying cause. Likewise, if you experience any of the following symptoms, then please don’t hesitate to seek professional help:
● Heavy periods that last for longer than 7 days.
● Soaking through pads and tampons or having to change them frequently.
● Passing blood clots.
● Pelvic pain when not menstruating.
Before you go…
At Beginning.com, we are here to help you navigate your periods. Check out our Feed for masterclasses and insightful blog articles for everything related to your periods and menstrual cycle.
Note: Beginning.com shouldn’t substitute a consultation with a health care provider. Please visit your doctor if you have any health care concerns.