How to relieve period cramps

What causes period cramps?

Cramps happen when the muscle of your uterus (womb) tightens to shed its lining. Natural chemicals called prostaglandins, made in the lining, trigger these squeezes.

Prostaglandin levels are highest on the first day of your period. As the lining sheds, they drop, which is why cramps usually ease after the first few days.

What helps period cramps fast?

Most people get the best relief from a mix of heat, gentle movement and a pain reliever. These steps are recommended by the NHS and ACOG:

• Put a heating pad or a hot water bottle wrapped in a towel on your lower belly or back.
• Take a warm bath or shower.
• Massage your belly and lower back in slow circles.
• Try gentle exercise, like walking, yoga, swimming or cycling.
• Take an over-the-counter pain reliever, like ibuprofen or naproxen, as soon as your period or pain starts.
• Rest, and get enough sleep before and during your period.
• Try relaxation, like slow breathing or meditation, to help you cope with pain.

Which pain reliever is best for period cramps?

Ibuprofen and naproxen belong to a group called NSAIDs (non-steroidal anti-inflammatory drugs). They lower the prostaglandins that cause cramps, so they often work better for period pain than other pain relievers.

They work best when you take them early, at the first sign of your period or pain, and usually for only 1 or 2 days. Always follow the label.

NSAIDs aren't right for everyone. If you have asthma, a bleeding disorder, stomach ulcers, or liver, kidney or heart problems, or you're allergic to aspirin, check with a pharmacist or doctor first. Acetaminophen (paracetamol) is another option to ask about.

Can exercise help period cramps?

Yes. Aerobic exercise, like walking, jogging, biking or swimming, helps your body make chemicals that block pain. Moving most days of the week, not only during your period, tends to help most.

On a painful day, keep it gentle. A short walk or some easy stretching counts.

Do vitamins or supplements help cramps?

Some people try vitamin B1 or magnesium. According to ACOG, they may help, but there isn't enough research yet to recommend them.

Cutting down on alcohol and not smoking may also help ease period pain. If you take other medicines, ask a pharmacist before you start a supplement.

What if over-the-counter relief isn't enough?

A doctor can talk with you about other options. These may include prescription anti-inflammatory medicines, a TENS machine (a small device that uses mild electrical pulses to ease pain) or hormonal birth control, which can make periods lighter and less painful.

Ask your doctor which options fit your health and your plans, for example whether you want to get pregnant.

When are period cramps a sign of something else?

Cramps that start soon after your first periods and ease within a few days are common. This is called primary dysmenorrhea, the medical name for painful periods.

Pain caused by another condition is called secondary dysmenorrhea. It often gets worse over time, starts days before your period or lasts after it ends. Possible causes include:

• Endometriosis, when tissue like the lining of the uterus grows outside it.
• Adenomyosis, when that tissue grows into the muscle wall of the uterus.
• Fibroids, non-cancerous growths in or on the uterus.
• Pelvic inflammatory disease, an infection of the uterus, tubes or ovaries.
• An IUD, especially in the first 3 to 6 months after it's put in.