Tips to Combat Period Cramps and Pain

Mar 19, 2024

Dealing with period cramps and pain is a common experience for many individuals with menstrual cycles. While it can be uncomfortable and disruptive, there are ways to alleviate the discomfort and get back to feeling your best. In this blog post, we'll delve into what causes period cramps, how long they typically last, and most importantly, practical tips to find relief and manage the pain effectively.

Why do we get period cramps?

Period cramps, scientifically known as dysmenorrhea, occur due to the contraction of the uterus as it sheds its lining during menstruation. These contractions can cause pain and discomfort, ranging from mild to severe. Additionally, hormonal fluctuations, such as an increase in prostaglandins, can exacerbate these cramps, leading to more intense pain for some individuals


How long do these cramps hang around? 

Well, it varies from person to person and depends on factors like your overall health and lifestyle. Typically, you're looking at anywhere from one to three days during your cycle, with the peak of the pain hitting on day one of bleeding.

Is it Possible to Get Rid of Period Cramps and Pain?

While it may not be possible to completely eliminate period cramps for everyone, there's a silver lining: There are loads of methods to ease the discomfort and make it more bearable. From simple lifestyle tweaks to medical help, finding what works for you is key - the right approach often involves a combination of strategies tailored to you.

Tips for Relieving Painful Periods:

  • Heat Therapy: Applying heat to the lower abdomen can help relax the uterine muscles and alleviate cramping. Grab a heating pad, hot water bottle, or treat yourself to a warm bath.


  • Over-the-Counter Pain Relief: Reach for nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen to ease the pain.


  • Exercise: It may feel like the last thing you want to do, but engaging in regular physical activity can help improve blood flow, reduce stress, and alleviate period cramps. Low impact activities such as walking, yoga, and swimming are best.


  • Dietary Changes: Chocolate may seem like it helps at this time, but consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins while limiting caffeine, alcohol, and processed foods may help reduce inflammation and alleviate period pain.


  • Relaxation Techniques: Take a breather! Utilise deep breathing and meditation to help ease stress and tension, giving you some much-needed relief.


When Should You Worry About Period Cramps and Pain?

While mild to moderate period cramps are common and typically not cause for concern, severe or debilitating pain may indicate an underlying medical condition such as endometriosis or pelvic inflammatory disease. If you experience unusually severe or persistent period pain, it's important to consult your GP for proper evaluation and treatment.


Period cramps and pain are a natural part of the menstrual cycle for many individuals, but they don't have to dictate your life. By understanding the causes of period cramps, implementing effective relief strategies, and seeking medical attention when necessary, you can take control of your menstrual health and alleviate discomfort for a happier, more comfortable cycle.

Remember, finding the right combination of methods to ease period cramps may require some trial and error, so be patient and compassionate with yourself as you explore what works best for you. With the right approach, you can minimise the impact of period cramps and pain, allowing you to focus on living your life to the fullest.

There can be empowerment found in learning what normal looks like for our bodies, click here to learn how we can better understand our full menstrual cycle. To get your daily dose of all things wellness and menstrual health - follow our instagram


Sources: WebMD, Mayo Clinic, Healthline, NHS, Journal of Women's Health