7 Tips for Surviving Menstrual Pain

7 Tips for Surviving Menstrual Pain

Menstrual pain affects the lives of millions of women around the world, and it’s not just cramps that are involved. For some women, the pain is so severe that it interferes with their ability to work and carry out their daily activities or even to leave the house at all. If you experience this type of intense menstrual pain, there are steps you can take to mitigate its effects on your life and make sure you’re still able to enjoy your periods in whatever way works best for you. Here are 7 tips to help you cope with menstrual pain.

1) Vitamins

While it’s true that some vitamins and minerals can help reduce inflammation, there is little evidence to support mega dosing. If you do choose to supplement, be sure to talk to your doctor first so he or she can create a proper plan for you—and don’t self-diagnose based on information from WebMD, etc. Your doctor will likely recommend taking a daily multivitamin (which contains around 100 percent of your recommended daily intake of most nutrients) along with 400 milligrams of ibuprofen. Some people may also benefit from vitamin D supplements.

2) Peppermint

One of the key ingredients in peppermint essential oil is menthol, which helps ease muscle tension and relax cramps. When massaged directly into your lower back, along your tailbone, or on your abdomen, peppermint oil has a cooling effect that reduces pain and discomfort throughout your body. You can also add a few drops to a hot bath or apply it topically before bedtime to help you unwind after a stressful day. (See more ways to use peppermint essential oil here.)

3) Hot Water Bottle

One of my favorite ways to help minimize pain during menstruation is with a hot water bottle. Simply run your bottle under hot water and place it around your abdomen or lower back. The warmth will act as a soothing heat wrap, which can really take some of that edge off menstrual cramps. I recommend using a washcloth or sock between you and the bottle to avoid burning yourself! You could also try heating up some chamomile tea in a microwave-safe bowl, then wrapping yourself in a towel before placing it on your stomach. This works great if you’re looking for something more natural than heating up plastic bottles filled with water.

4) Exercise

Working out is one of your best weapons against menstrual pain. When you exercise, you give your body a burst of endorphins—which have been shown to reduce PMS symptoms—and you’ll also increase blood flow and decrease cramping by stretching and loosening up muscles. Aim to work out every other day or so, but avoid intense cardio such as HIIT training during your period—you don’t want to raise your body temperature too much, which can make cramps worse.

5) Acupuncture

An ancient Chinese medical procedure, acupuncture has long been used as a pain reliever. It’s believed to work by stimulating endorphins and other natural chemicals in your body that reduce pain signals to your brain. Acupuncture is usually done with small needles inserted into your skin at specific points on your body; sometimes, it can also be administered using heat or pressure instead of needles.

6) Massage

A massage can help with menstrual cramps. Research shows that an hour-long, full-body Swedish massage can reduce menstrual cramps by about 20 percent—at least in one study of 50 women who received a single treatment during their period. However, if you’re regularly having very painful periods and don’t want to take pain relievers, it might be worth scheduling a series of massages to coincide with your cycle.

7) Relaxation Techniques

An effective way to help relieve menstrual pain is through relaxation techniques, such as deep breathing, meditation, and yoga. Exercise: A workout isn’t always the first thing that comes to mind when we think of ways to manage cramps. But exercise can provide quick and temporary relief by increasing oxygen flow throughout your body—and it has other long-term benefits like building stamina, muscle mass, and bone density.