How to Get Rid of Menstrual Cramps

Quick Relief

Use a heating pad or a hot water bottle. Lie down and place the pad or bottle over the area that hurts. Just rest for about 20 minutes to half an hour and let the heat work its magic. Always wrap a heating pad in a thin cloth or towel to avoid burns. Menstrual cramps are located in the uterus, which contracts to release its lining when you have your period. The uterus, like any muscle, relaxes in response to warm temperatures, so applying some heat to your abdomen may help relieve cramps. If you don’t have a heating pad or hot water bottle, take a hot bath or shower. Sprinkle in some lavender or rose bath beads or essential oils to help you relax even more. Make sure you do not fall asleep while the heating pad is on you.

Give yourself a massage. Another great way to relax a tight muscle is to massage it. Place your hand over the area that hurts and gently press down. Knead the area for several minutes. Try to keep your body as relaxed as possible during the process. For extra relief, use a few drops of an essential oil, such as lavender or sage, mixed with your favorite lotion or body oil. You can massage either your stomach or your back. Focus on the place where the pain seems to be sharpest. For an even more relaxing experience, have a partner do the massaging. Make sure they know not to press too hard. Always dilute essential oils, since putting them directly on your skin can cause irritation.

Brew an herbal tea. There are several herbs found in nature that have long been used to ease menstrual cramps. Brewing a pot of tea made from one of these herbs and sipping it slowly can temporarily relieve your pain. Check out a health food store or another store that sells herbs, and try the following teas: Cramp bark Peppermint Chamomile Ginger Raspberry leaf—there’s little scientific evidence to support this one, but many people report that it helps them get relief

Take pain medication. Taking an over-the-counter medication is one of the most effective ways to make cramps go away. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Motrin, Advil) and naproxen (Aleve) work quickly to take away the pain. You can find them in most drug stores. Some pain medications, such as Pamprin, Naproxen, or Midol, are designed for the specific purpose of relieving menstrual pain. Many of these medications contain a combination of acetaminophen (Tylenol) and other medications, such as antihistamines. Take only the recommended dosage on the bottle. If your pain doesn't ease up after about an hour, try other methods for relieving your pain instead of taking more medicine. If over-the-counter pain medications and other methods are insufficient to control your pain, you can speak to your physician for a prescription-strength alternative which may be more effective in controlling your menstrual pain.

Try a magnesium supplement. Magnesium can help relax your muscles and reduce the pain of period cramps. It may also relieve other symptoms, like bloating and anxiety. Talk to your doctor about taking a magnesium supplement, and ask them to recommend the best dose for you. Magnesium may work even better when combined with vitamin B6.

Meditate to relieve stress. Stress and tension can make your cramps worse. Find a quiet spot and sit or lie down in a comfortable position. Close your eyes and just focus on the sensations of your chest and abdomen going in and out as you breathe. As you breathe out, try to release any tension that you feel throughout your body. After doing this for a few minutes, you should start to feel more relaxed. In addition to relaxing your body, meditation and deep breathing will help take your mind off your pain.

Have an orgasm. Orgasms can relieve the pain of period cramps since they relax the uterus and release feel-good chemicals called endorphins. If you don’t have a partner to help you, take a moment to relax and have some solo fun! Those endorphins will not only relieve your pain, but they can also help boost your mood if you have the hormonal blues. While there hasn’t been a lot of research specifically on how orgasm helps with period cramps, it has been shown to reduce other forms of pain. For instance, sexual activity can relieve certain kinds of headaches. It can also minimize the pain of contractions during childbirth.

Prevention

Drink less caffeine and alcohol. Many find that reducing their intake of these substances reduces the severity of cramps. In the days leading up to your period, ease up on the coffee and happy hour drinks. Try to avoid them entirely while you're actually feeling cramps. If you have severe cramps, you may want to adopt a caffeine and alcohol-free lifestyle all month long, rather than just during your period. Try replacing coffee with black tea. You'll drastically decrease your caffeine intake, but it still contains enough to give you a little morning boost.

Exercise more. Studies show that people who exercise regularly don't experience menstrual cramps as severely as people who don't exercise regularly. Exercising throughout the month will help keep your pain to a minimum, and continuing to exercise while you're actually feeling cramps can help loosen your muscles and make you feel better. Do cardio exercise like running, swimming, and biking throughout the month. Add weight training to your routine, since it strengthens your muscles and improves overall health. While you're actually feeling cramps, lighter exercises like yoga or walking can help your cramps go away.

Ask your doctor about taking vitamin supplements. Some supplements may help regulate your hormones and reduce inflammation. Before you start a new supplement, ask your doctor if it’s safe. Tell them about any other medications or supplements you’re currently taking, as well as any medical conditions or health concerns you may have. Some supplements that may help include: Vitamin D Vitamin E Ginger Magnesium Vitamin B6

Consider taking hormonal birth control. Birth control contains estrogen and progestin, hormones that thin the uterine lining so that the uterus doesn't have to contract as much to release it. That means that women on birth control tend to have less severe cramps. To get birth control, see a health provider to get a prescription. Hormonal birth control may be administered in the form of pills, shots, a vaginal ring, implant, an IUD (a small device inserted into your uterus), or a patch. Work with your doctor to choose the one that's right for you. Another option is to try progesterone-only treatment. This is usually tried as a secondary measure if the birth control pill does not work; however, for some people, it seems to be more effective. Hormonal birth control is a strong drug that has side effects. Do plenty of research before deciding to take it as a way to relieve cramps.

See your naturopath for supplements. Some supplements such as Chasteberry, Macagen, and Magnesium, among others, have been shown to reduce painful menstrual cramps. Other complementary alternative therapies to try are ginger, zinc sulfate and turmeric. All of these have been shown to help with pain relief of menstrual cramps due to its anti-inflammatory and analgesic (pain-reducing) properties. Speak to your naturopath if this is an avenue you would like to explore.

Quit smoking. Smoking has been linked to a higher incidence of painful menstrual cramps. Therefore, if you have been considering quitting and also happen to suffer from painful period cramps, now may be the time to quit smoking as the benefits to your health are multiple.

Medical Treatments

See your doctor if you have severe symptoms. For most people, menstrual cramping goes away after a few hours or a day. For others it can be a serious problem that interrupts regular life. If this is the case for you, the cramping may be a signal that a reproductive problem is actually what's causing the pain. See a physician if you experience the following: Cramping that forces you to stay in bed rather than going to school, work, or completing your regular activities. Cramping that lasts more than 2 days. Cramping so painful that it causes you to have a migraine, feel nauseated, or vomit.

Get tested for a reproductive disorder. Your physician will probably conduct tests to determine if you have a disorder that is causing your cramping to be abnormally severe. Do some research on the following reproductive disorders: Endometriosis. This is a common condition in which the uterine lining is partly outside the uterus, which leads to a lot of pain. Fibroids. These are small tumors that can grow on the uterine wall and cause pain. Pelvic inflammatory disease. This is a type of infection that can cause severe pain.

Ask your doctor about endometriosis. Endometriosis is a painful condition that results when endometrium tissue (the tissue that normally lines the uterus) is found outside of the uterus and causes pain every month during your period. This happens because the tissue responds to the menstrual cycle the same way as when it is in the uterus and builds up, breaks down and sheds; however, because this tissue is not in the uterus, it has no way to leave the body and the excess build up causes inflammation, scar tissue and severe pain. Pain medications and hormonal treatments may not be enough to control the pain from endometriosis. This is because it is typically a condition that requires more extensive medical evaluation and intervention. If you suspect you may have endometriosis, the first step is to book an appointment with your doctor who can set you up for the necessary tests. The only way to confirm (and to treat) endometriosis is via laparoscopic surgery. You will have a daytime surgery (of less than an hour duration) where an OB/GYN medical specialist will insert a camera through some small openings in your abdomen to check for the presence of uterine tissue outside of the uterus. If any uterine tissue is found in the abdominal cavity, the surgeon can perform "ablation," meaning getting rid of the tissue that is not supposed to be there. Following this procedure, your menstrual pain should be greatly diminished (if not eliminated altogether). It is important to treat endometriosis if you suspect you may have it because, if present for a long time, it can lead to complications such as chronic pelvic pain or troubles with fertility. Speak to your doctor for further information if you suspect this may apply to you.

Consider endometrial ablation. If you are an older woman who is no longer seeking to become pregnant, another way to handle painful menstrual cramps is through a surgical procedure called endometrial ablation. What this means is that a device is inserted through your vagina into your uterus, and the menstrual tissue lining the uterine wall is "burned off," or removed. You will be under general anesthesia at this time, so you will not feel any pain. The next time your period is supposed to come, there will be very little to no menstrual tissue left to become inflamed. As a result, you will experience minimal to no bleeding at the time of your period, and it should also make a notable difference in getting rid of your pain. Your surgeon will aim to remove 90% of the uterine endometrial tissue at the time of surgery, so often about 10% remains. This is to make sure that your doctor does not accidentally damage the uterus itself.

Always see your doctor in more severe cases of menstrual pain. In extreme cases of painful menstrual cramps, it may mean that something more serious is going on. Your doctor may need to perform blood tests, or even to insert a laparoscopic camera into your lower abdomen or pelvic area to see what is going on. If you have more complex issues that go beyond simple period cramps, it is important to have this diagnosed and treated appropriately. Most solutions to more complex issues are surgical.

Ask about medical treatments if home remedies don’t work. If you have severe cramps and nothing seems to bring relief, your doctor might be able to help. Depending on what’s causing your cramps, they may recommend a variety of treatment approaches, such as: Hormone treatments, such as hormonal birth control Surgery to remove fibroids or overgrown uterine tissue Physical therapy or biofeedback to help you relax through the pain Alternative treatments, such as acupuncture, acupressure, or trigger point massage

Get a progestin IUD inserted. This is a device that is inserted directly into the uterus. It functions both as contraception, and has the added benefit of greatly diminishing menstrual flow and menstrual cramps. Some people find that their period almost disappears when they are using a progestin IUD (the bleeding and cramping becomes very light, and for some women it can go away altogether). Getting a progestin IUD may be more expensive upfront (speak to your doctor about the costs, which are usually a few hundred dollars); however, they are often covered by insurance and you can leave it in and it is effective for up to five years. Having a progestin IUD inserted is one of the most effective long-term solutions for alleviating painful menstrual cramps. The progestin IUD is also the "gold standard" of contraception, which is the term doctors use to describe the fact that it is the number one most effective way to prevent unwanted pregnancies.