During the menstrual period, women experience menstrual pain which affects their lower abdomen and lower back (in most cases). This pain can range from dull to severe and extreme. It occurs after ovulation when the ovaries release an egg that travels down the Fallopian tube. It also makes them uncomfortable which affects their daily life for 1 to 3 days each month. However, several strategies can help in managing pain. Read this article to learn 7 effective strategies for menstrual pain relief. Visit Doral Health and Wellness – Women’s Health Center and consult with the best GYN in New York.

7 Effective Strategies for Menstrual Pain Relief
Menstrual pain during the menstrual cycle is something very unbearable and uncomfortable. Here are several ways that can help you manage menstrual pain:

1. Apply heat to the abdomen:

Applying heat to the abdomen can help you relax the muscles and relieve cramps. A 2018 review of studies found that heat therapy can as effectively treat menstrual pain as NSAIDs. This happens because heat can make the uterine muscles and their surrounding tissues relax, which may ease cramps and discomfort. However, more research is needed. You can also use a hot water bottle and heating pad, take a warm bath, or use a hot towel. It can also help to get rid of back pain and relax the muscles of the abdomen, back, and legs.

2. Gentle exercise:

Most people don’t think of working out when they have cramps, but it may provide pain relief. Strenuous exercise is not beneficial if a person is already in pain, but gentle stretching, doing yoga, and going for a walk might help. This is because when you stay physically active, your body releases endorphins which are natural pain relievers. A 2024 study found that 12 weeks (about 3 months) of twice-weekly, 1-hour yoga can lower the severity of menstrual pain and symptoms in the participants. So, you can try doing some stretches for cramps along with light moderate aerobic exercises like walking and jogging. You can also consider activities like yoga, swimming, and strength training.

3. Massage with essential oils:

Getting a massage or self-massage over the abdomen may relax the pelvic muscles and alleviate cramps. It applies pressure to specific points that improve blood flow and ease tension which makes you feel better. People may choose a gentle massage oil, body lotion, or coconut oil to get additional benefits. According to a 2018 review massage therapy or aromatherapy with the following oils can help reduce menstrual pain:

• Lavender oil
• Rose oil
• Ginger oil
• Peppermint
• Fennel

You can use a diluted version and apply some drops of these essential oils to a carrier oil for an effective abdominal self-massage. Carrier oil includes vegetable or nut oils, such as grapeseed or sweet almond oil. A concentration of one drop of essential oil per teaspoon of carrier oil is the sweet spot.

4. Make dietary changes:

Some dietary changes may help you reduce menstrual pain. You should eat a balanced diet that is rich in the following to stay healthy:

• Omega-3 fatty acids
• Fruits
• Vegetables
• Nuts
• Lean proteins
• Whole grains

Besides eating these foods, you should increase your water intake as well because it relieves cramps. Dehydration is one of the most common causes of muscle cramps. To keep yourself hydrated, you can drink herbal teas as well. They are warm and soothing and offer other benefits as well. Some manufacturers suggest that the following specific teas can offer relief from menstrual cramps, like:

• Chamomile tea
• Dandelion tea
• Red raspberry tea
• Fennel tea

However, only some evidence is available to support this. Hormonal changes that affect the digestive system can also cause menstrual cramps. So, short-term dietary changes can improve these symptoms. Prioritize a fiber-rich diet to improve digestion and reduce abdominal discomfort. During menstruation, you should also avoid some foods that cause bloating and water retention. These include:

• Fatty foods
• Alcohol
• Carbonated beverages
• Caffeine
• Salty foods

Limiting or avoiding these foods can also help to alleviate cramps and decrease tension.

5. Use over-the-counter medication:

In case natural home remedies don’t work, you can try using an over-the-counter pain reliever, such as aspirin, ibuprofen, and naproxen. These medications can relieve inflammation, pain, menstrual cramps, and bleeding. It also helps in lowering the production of prostaglandin (hormone-like substances that regulate many body functions including the menstrual cycle). While it is not as effective as oral contraception in lowering prostaglandin, it can help lower pain. Make sure you take these medications as instructed or consult with your doctor to know what dose you should take to manage menstrual pain.

6. Acupressure:

This technique involves stimulating certain points on the body with gentle pressure on the skin without the use of needles (which are needed in acupuncture). This can increase blood flow and release endorphins that ease menstrual cramps and also soothe the body and mind for a while. There’s a spot in the fleshy part between your thumb and index finger that relieves aches and pain. So, a trained, certified expert’s help to find those points and guide you on how to stimulate them is recommended.

7. Get good sleep:

While sleep might be difficult to experience when you have strong cramps, you can try to get enough good night’s sleep by ditching your smartphone before bedtime and creating a good bedtime routine before the day your period starts. You can try different sleep positions, especially if you usually sleep on your stomach. You can take short power naps during the day, if possible. Sleep can help your body to work in relieving menstrual pain.

Menstrual pain is a common problem that women need to deal with during their monthly periods. However, the above-mentioned ways to manage menstrual pain can provide relief and comfort. If your symptoms don’t get better with these strategies, you should see a doctor to get better medical options to manage menstrual symptoms.

Need help with menstrual pain, visit our gynecology clinic in Brooklyn to get professional medical help. Call us on +1-347-384-5690 and get answers to all your queries. Log on to  www.doralhw.org or visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212 to book an appointment.  At Doral Health and Wellness – Women’s Health Center, we have the best GYN doctor in Brooklyn, and we provide women with quality health care services. You can also visit our website at https://doralhw.org/department/gynecology/