Home remedies for menstrual cramp relief
By Nicole Galan
Reviewed by Holly Ernst, PA-C
Heat | Gentle exercise | Orgasm | Acupuncture | Massage | Essential oils | Herbal tea | Dietary changes | Over-the-counter | medication | When to see a doctor | Summary
Many women report having
abdominal or pelvic pain at the beginning of their menstrual cycle. This
symptom can range in severity from mild discomfort that lasts 1 or 2 days to
painful, debilitating cramps. Many home remedies can help a person get relief.
During a period, the uterus
contracts to squeeze the lining away from the uterine wall and allow it to exit
the body through the vagina. These uterine contractions cause painful cramps.
Most women experience cramps
in the lower abdomen, although the pain can also radiate to the lower back,
groin, or upper thighs. Menstrual cramps tend to be the worst at the beginning
of a period and become less uncomfortable as the days go on.
Many home remedies can help
relieve menstrual cramps, including the following:
Heat
Placing a hot water bottle or
heating pad against the abdomen can relax the muscles and relieve cramps.
Heat helps the uterine muscle
and those around it relax, which may ease cramping and discomfort.
A person can also place a
heating pad on the lower back to get rid of back pain. Another option is to
soak in a warm bath, which can help relax the muscles in the abdomen, back, and
legs.
Gentle exercise
Although exercise may be the
last thing that many women feel like doing when they have cramps, it may
provide pain relief.
Strenuous exercise might not
be beneficial if a person is in pain, but gentle stretching, going for a walk,
or doing yoga may help. Exercise also releases endorphins, which are nature's
natural pain relievers.
A Taiwanese study found that
12 weeks of twice-weekly yoga classes reduced menstrual cramps in the study
participants.
Orgasm
An orgasm is a great remedy
for menstrual cramps. Similar to exercise, having an orgasm releases plenty of
endorphins and other hormones that relieve pain, helping a person feel good.
Acupuncture
Research has shown that
acupuncture can relieve menstrual cramps. This treatment may reduce
inflammation, in addition to releasing endorphins and helping a person relax.
A person is more likely to
benefit from an ongoing course of acupuncture than a single session.
Massage
Getting a massage or doing
self-massage over the abdomen can also relax the pelvic muscles and alleviate
cramping.
People can gently rub a
massage oil, body lotion, or coconut oil into their skin.
Essential oils
A 2013 study compared menstrual
pain relief after abdominal massage in two groups of female students. One group
had massages using only almond oil, while the other group had massages using a
blend of essential oils that consisted of cinnamon, clove, lavender, and rose
in an almond oil base.
The researchers found that the
group using the essential oils felt more significant relief from menstrual
cramps than the group using only the carrier oil.
People can try adding a few
drops of at least one of these essential oils to a carrier oil for an effective
abdominal self-massage.
Herbal tea
Herbal teas are warm and
soothing, and in some cases, the herbs themselves can be beneficial as well.
Some manufacturers market
specific teas, such as chamomile, dandelion, red raspberry, and fennel teas, as
providing relief from menstrual cramps. However, there is little evidence to
support this.
Dietary changes
Making some changes to the
diet may reduce menstrual cramping.
Eating a diet rich in omega-3
fatty acids, fruits, vegetables, nuts, lean proteins, and whole grains helps
the body stay healthy.
Increasing the intake of
fluids, such as water and herbal teas, will help the body stay hydrated.
Dehydration is a common cause of muscle cramps.
Finally, it is best to cut out
unnecessary salt, which can cause bloating and fluid retention, and caffeine,
which can have a dehydrating effect.
Over-the-counter medication
If natural home remedies do
not relieve pain, a person can try using an over-the-counter pain reliever,
such as acetaminophen (Tylenol) or ibuprofen (Motrin).
These medications can relieve
inflammation, pain, and menstrual cramps. It is essential to follow the dosage directions
on the bottle and speak to a doctor if the recommended dose is insufficient to
relieve menstrual cramps.
When to see a doctor
A person may wish to talk to a
doctor if home remedies do not help reduce cramps or if they are experiencing
very severe cramps.
A doctor can suggest other
home remedies to try or prescribe medications, such as birth control pills or
some types of pain reliever, to manage the symptoms.
Other symptoms that may
warrant a visit to the doctor include:
- very heavy bleeding
- cramps that get worse over time or with age
- severe pain or discomfort
- cramps that interfere with daily life
Summary
Menstrual cramps are a common
symptom before and during a period. In most cases, cramps are normal, but there
may be some situations where they indicate something more serious.
If these home remedies are not
successful in relieving menstrual cramps or if the cramps are severe, it is
important to speak to a doctor.
SOURCE: MEDICAL NEWS TODAY
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