What Causes Period Cramps and Top Period Pain Remedies

Period cramps or period pain is a normal part of periods for most women, so much so that some studies show that around 60% women in India experience it in some form or another.1 But it is important to identify the form that they experience it in - whether it is mild or severe, or in other words, whether it is caused by hormonal changes during periods or by another condition that needs medical intervention. Depending on the cause, there are different methods of period pain relief that can help you manage your cramps. We dig deep into it all below - so, keep reading to learn all about menstrual cramps and how to manage them!

What are Period Cramps and What Causes Them?

Period cramps, also known as dysmenorrhea, are a throbbing pain that many women experience in their lower abdomen during their menstrual cycle. They are caused by the contraction of the uterus as it sheds its lining each month, which in turn is driven by the release of hormone-like substances called prostaglandins, which trigger the uterine muscle contractions. 

In most cases, cramps are part of the normal cycle, but they can vary in intensity. Some women experience mild discomfort, while others endure severe pain that interferes with daily activities. Additionally, sometimes severe menstrual cramps are a sign of underlying health conditions. It's crucial to understand what’s typical for your body and when cramps might signal an underlying issue that requires medical attention. 

What are the Different Types of Period Pain?

Period pain usually falls under two major types: primary dysmenorrhea and secondary dysmenorrhea. Understanding the difference between the two can help you identify whether your cramps are typical or if there might be an underlying condition that needs medical attention.

Primary Dysmenorrhea

Primary dysmenorrhea is period pain arising from natural causes rather than any underlying conditions. It is caused by the release of an excessive amount of prostaglandins by the uterus. It usually begins 1-2 days before menstruation and may last for a few days during your period. The intensity can range from mild discomfort to intense pain that affects daily activities. It is often most intense in younger women and tends to lessen with age or after childbirth. This type of pain can usually be treated with some common remedies. However, if your pain is extreme and does not respond to any remedies, you might have an underlying condition.

Secondary Dysmenorrhea

Secondary dysmenorrhea, on the other hand, is caused by underlying reproductive health conditions, which can lead to more severe and persistent pain compared to primary dysmenorrhea. If you experience prolonged cramps a week before period, or if your period pain is severe, irregular, or accompanied by other symptoms like heavy bleeding, it’s essential to consult a healthcare professional to rule out any underlying conditions like:

• Endometriosis: This condition occurs when the tissue lining your uterus, also known as endometrium, grows outside the uterus. As the endometrium bleeds during the period, when it is on the outside like this, it causes inflammation, scarring, and pain.
• Adenomyosis: In adenomyosis, the uterine lining grows into the muscle wall of the uterus, causing abnormally heavy periods, pain, and an enlarged uterus.
• Uterine Fibroids: These non-cancerous growths develop within or on the uterine wall and can cause heavy bleeding and painful cramps during menstruation.
• Pelvic Inflammatory Disease (PID): PID is a bacterial infection of the reproductive organs, often caused by sexually transmitted infections, leading to chronic pelvic pain and painful periods.
• Cervical Stenosis: A rare condition where the cervix narrows or closes due to a surgery or some other condition. This blocks the menstrual flow and causes increased uterine pressure and severe cramps.
• Congenital Conditions: Some women are born with structural abnormalities in their reproductive organs, such as an irregularly shaped uterus, which can lead to more intense menstrual pain.

Top Methods for Period Cramp Relief

There are several effective ways of getting pain relief for period cramps stemming from hormonal changes rather than any underlying issues. Let’s take a closer look at them.

Use Heat to Get Pain Relief for Period Pain

Heating pads, warm towels, and taking a hot bath are tried and tested methods of reducing menstrual cramps. This is because applying heat to your lower abdomen increases blood flow and reduces uterine contractions.

The Right Kind of Food for Period Cramps

Diet can play a significant role in managing period cramps. Some diet changes to incorporate during periods to help with cramps and reduce inflammation include:

• Fruit and vegetables, which are high in fiber
• Foods rich in omega-3 fatty acids, such as fish and flaxseeds
• Dark chocolate, which is a good source of iron and magnesium
• Enough water to stay hydrated

On the other hand, there are some foods that may make your cramps worse and should be avoided, such as:

• Highly processed foods
• Foods high in sugar
• Foods baked with white flour, such as pasta and white bread
• Foods that cause acidity, such as cauliflower or Brussels sprouts

                                                                                               Source: MNT2

Masturbation to Reduce Period Cramps

Masturbation can help relieve menstrual cramps by increasing blood flow to the pelvic region and releasing endorphins. Additionally, orgasms cause the uterus to contract and then relax, which can also provide temporary relief from cramps.

Lifestyle Changes as Period Pain Treatment 

• Stress Relief: Stress can exacerbate period pain by increasing muscle tension and prostaglandin levels. Making time for stress-reducing practices like meditation, deep breathing, or yoga during your periods can help ease cramps.

• Start Exercising: Regular exercise and light yoga boosts blood circulation, which can help reduce menstrual cramps. Poses which stretch and stimulate the abdomen are the most effective.

• Quit Smoking: Smoking is known to increase menstrual cramps by decreasing the endometrial blood flow.3 Quitting smoking can not only improve your overall health but also reduce the severity of period cramps over time.

When Do I Need Medical Help?

If your cramps are extremely severe, last longer than usual, or are accompanied by heavy bleeding, irregular periods, or other unusual symptoms, it’s crucial to consult a gynecologist instead of relying on any period cramps remedies. Conditions like endometriosis, fibroids, or pelvic inflammatory disease could be causing your pain, and these require professional diagnosis and treatment. Early intervention can help manage pain more effectively and prevent any complications down the line.

A Holistic Approach for Managing Painful Periods

The key to managing painful periods is understanding your body and finding a solution that works best for you depending on the type of period cramps you experience. Heat therapy, dietary changes, and lifestyle changes like stress reduction, regular exercise, and quitting smoking are helpful for cramps that are not caused by any underlying conditions. But for extremely severe cramps, seeking medical advice is essential to diagnose and treat any underlying conditions that may be causing more severe pain. 

FAQs

1. How to reduce period cramps?

There are several methods of reducing period cramps, such as: 

• Over-the-counter pain relievers, which reduce the production of prostaglandins, which cause uterine contractions. 
• Using a heating pad or taking a hot bath, which helps relax muscles and improves blood flow. 
• Gentle exercise, yoga, or stretching can also alleviate pain. 
• Staying hydrated and eating anti-inflammatory foods like leafy greens and omega-3-rich fish 

If your pain still persists, consider consulting a healthcare professional to rule out any underlying conditions.

2. Why are period cramps so painful?

Period cramps are painful due to the release of prostaglandins, hormone-like substances that trigger the uterus to contract and shed its lining. Higher levels of prostaglandins cause more intense contractions, leading to stronger cramps. However, underlying conditions like endometriosis or fibroids can worsen the pain. Understanding your body’s pain signals is important for determining whether your cramps are normal or if medical advice is needed.

3. What position relieves period cramps?

Lying in the fetal position, on your side with your knees drawn towards your chest, can help relieve period cramps. This position reduces pressure on the abdominal muscles and uterus, allowing the muscles to relax and easing cramping. Another effective position is lying flat on your back with a pillow under your knees to reduce lower back strain. Gentle stretching or light yoga can also help release tension in the lower abdomen and relieve cramps.

4. What relieves menstrual cramps the fastest?

For immediate relief from menstrual cramps, using a heating pad or hot water bottle on your lower abdomen helps relax muscles and improve circulation, providing quick comfort. Other temporary forms of period pain relief include gentle stretching, light yoga, and even masturbation.

5. What is the best pain relief for period pain?

The best pain relief methods for period pain include:

• Using a heating pad or hot water bottle
• Gentle stretching or light yoga
• Masturbation

In the long term, lifestyle changes such as shifting to a nutrient rich diet and quitting smoking can also help.

6. What foods help with period pain?

Certain foods that can help with period pain include:

• Fruit and vegetables, which are high in fibre
• Foods rich in omega-3 fatty acids, such as fish and flaxseeds
• Dark chocolate, which is a good source of iron and magnesium

7. Are painful periods a sign of good fertility?

Painful periods are not necessarily a sign of good fertility. While mild to moderate period cramps are common and usually caused by hormonal changes, severe or debilitating pain may indicate an underlying condition like endometriosis, fibroids, or pelvic inflammatory disease, which can negatively impact fertility. If your period pain is intense and affects your daily life, it’s important to consult a healthcare provider to rule out any potential reproductive health issues. Regular periods, rather than painful ones, are typically a better indicator of fertility.

8. Does chocolate reduce period pain?

Yes, dark chocolate which is not overly sugary can help reduce period pain. It is rich in magnesium, which helps relax muscles and reduce cramping. Additionally, chocolate can boost your mood by increasing endorphin levels, which can also help alleviate cramps to some extent.