How to Get Rid of Menstrual Cramps?

Menstrual cramps, also called dysmenorrhea, affect up to 90% of women globally. These cramps range from mild discomfort to intense pain, often disrupting daily life. Studies show that around 10% of women experience such severe cramps that they miss work or school regularly. Managing cramps has thus become a priority for many. For some, quick home remedies offer relief, while others turn to exercise, natural therapies, or even medical options.

Get all your questions answered related to how to get rid of menstrual cramps and exercises to minimize discomfort.

Menstrual Cramps and Their Causess

Menstrual cramps occur because the uterus is contracting to shed the inner lining. When there are increased prostaglandin levels, these contractions tend to occur more often, leading to pain. Although cramps normally occur during menstruation, some other disorders like endometriosis, fibroids or pelvic inflammatory disease may make them worse. However, there are some self-care techniques, such as physical exercises for the relief of menstrual cramps and certain lifestyle practices that can be used to mitigate the extent and severity of pain.

Natural Remedies for Menstrual Cramps

Certain natural methods provide quick and effective relief from menstrual cramps. Many find natural remedies for menstrual cramps easy to apply at home and beneficial for long-term relief. Following are some remedies you can always try at home to get rid of menstrual cramps: 

• Heat Therapy

The muscles of your uterus can be relaxed by applying a warm patch or wrap to your abdomen. Additionally, heat helps increase abdominal circulation, which lessens pain. Abdominal heat patches are available at any pharmacy or online. Simply peel and apply them to your abdomen to get started. Although they aren't as practical as patches, electric heating pads and hot water bottles are still good options if you're spending a lot of time at home and don't need to walk around much.

Also Read: Good Menstrual hygiene practices

• Herbal Teas

Some herbal drinks are claimed to possess anti-inflammatory and antispasmodic properties and ease pain. Root spice tea has been shown to bring down both inflammation and pain. Chamomile tea, on the other hand, calms the body. Peppermint helps one ease off pain, relaxing muscles and helping one digest easily. During painful moments, remember to take one or two cups of herbal tea in a day or two for the desired effect.

• Magnesium Rich Food

Magnesium helps calm the muscles and reduces levels of prostaglandin found in the body, which is why cramps lessen. Sources rich in magnesium include green leafy vegetables, sunflower seeds, and even a banana. Incorporating these foods into your diet is believed to alleviate cramps in the long run. Take caution as to whether to use additional magnesium supplements and consult with your doctor since excess of it may have adverse effects such as diarrhoea.

• Essential Oils and Message 

Using essential oils like lavender, peppermint or clary sage and massaging their lower abdomen can relieve the cramps. It is believed that a massage with essential oils for about 10 minutes is enough to enhance perfusion and decrease cramping. Mix a few drops of essential oil with a carrier oil, such as coconut or almond oil, and massage in circular motions for relief.

Best Exercises for Menstrual Cramp Relief

Exercise might feel unappealing during cramps, but studies show it can effectively reduce pain. Certain best exercises for menstrual cramp relief may help minimize pain by improving blood flow and releasing endorphins, the body's natural painkillers.

• Gentle Yoga Poses

Yoga helps stretch and relax tense muscles, reducing menstrual pain. Try poses like the cobra, fish, and forward fold. These poses target the pelvic and abdominal areas, promote blood flow, and ease cramp discomfort.

• Low-Impact Aerobic Exercise

Walking, swimming, and cycling are low-impact exercises that reduce cramp intensity without straining the body. Regular movement releases endorphins, which act as natural pain relievers. Aim for a 20-30 minute walk to get the benefits without straining yourself.

• Stretching Exercises

Simple stretches, such as seated forward bends, help reduce lower back and pelvic pain, which is common during periods. Stretching before and during menstruation enhances flexibility and reduces muscle tension.

Quick Home Remedies for Immediate Relief

Sometimes, immediate pain relief is necessary, and certain home remedies can be helpful. Here’s how to stop period pain immediately at home: 

• Apply a Warm Compress

A warm compress over the abdomen provides quick, direct relief by loosening tense muscles and increasing blood flow. For best results, use a heating pad or a microwave-heated compress for 10-15 minutes.

• Stay Hydrated

The best answer to your question about how to stop stomach pain during menstruation is staying hydrated. Dehydration can worsen cramps, so it's essential to drink water throughout the day. Drinking warm water, in particular, can help relax muscles and improve blood flow, reducing cramps.

• Practice Deep Breathing

Deep breathing exercises help you relax and increase oxygen flow to muscles, reducing pain. For a quick fix, sit comfortably, close your eyes, and take deep breaths, filling and emptying your lungs slowly. This practice helps distract from pain and lowers stress hormones.

• Use Over-the-Counter Pain Relievers

If natural remedies aren't enough, over-the-counter medications like ibuprofen can provide relief. Nonsteroidal anti-inflammatory drugs (NSAIDs) can block prostaglandins, which are responsible for cramps. Consult a healthcare provider if pain persists, as excessive use of NSAIDs can have side effects.

Lifestyle Changes to Reduce Cramps on Period

How to reduce cramps on period? Making some alterations in your way of life prior to and during your menstrual cycle may help alleviate the pain of dysmenorrhea. These ways shouldn’t be difficult to carry out and will ease pain and enhance comfort during the day.

• Eating Healthy

Cramping tendencies can be lessened through a diet that includes a high consumption of fruits, vegetables, and omega-3 fatty acids. Bananas and dark green leafy vegetables, which are rich in magnesium, will also alleviate contractions. 

Avoid caffeine, alcoholic beverages, and salty food aids. Incorporate ginger or turmeric into meals or drink them as teas to reduce stomach discomfort.

• Stay Active

Staying active or engaging in any light activities like walking regularly decreases the intensity of the cramp after some time. Prostaglandin’s effects are diminished by the endorphins released during exercise.

• Stress Management 

In chronic cases, stress can worsen the already painful menstrual cramps. Engaging in activities such as yoga, meditation, or even going for a walk can help reduce the cramps considerably. It would be best if you also considered practising stress management techniques on a daily basis to enable your body to cope with changes in hormones more effectively.

Make Menstrual Cramps More Manageable!

Menstrual cramps are a distressing occurrence for most individuals. However, combining several natural treatments with alternative therapies, physical exercises, and even lifestyle modifications has been shown to lessen their intensity. Incorporate these strategies into your day-to-day activities to reduce discomfort and increase the level of comfort you experience every month. In case there is no relief with home management, a doctor may be asked for other treatment options.

If you are still seeking an answer for how to get rid of menstrual cramps, connect with our gynaecologists at Apollo Spectra. They will provide you the tailored approach to deal with cramps and proven remedies to deal with them at home.