Periods don’t have to be painful. Here’s how to find relief from menstrual cramps.

Period cramps can be debilitating, but you don’t have to suffer in the discomfort of recurrent painful periods.

When it comes to period cramps, “there's a range of people's sensitivities,” says Dr. Jessica Kingston, MD, a board-certified obstetrician/gynecologist and professor of Obstetrics, Gynecology, and Reproductive Sciences at UC San Diego Health. Painful menstrual periods (dysmenorrhea) can cause pain and throbbing in the lower abdomen, and pain in the lower back, hips and inner thighs, per Cleveland Clinic. 

No matter the severity of your cramps, there’s a range of over the counter and prescription treatments that can help you fight period pain. We asked the experts to weigh in on what you need to know about finding relief. 

What causes menstrual cramps?

Primary dysmenorrhea refers to the cramping pain experienced just before or during your period. Menstrual cramps caused by this type of period pain are recurrent, according to the American College of Obstetricians and Gynecologists. 

As your body prepares for the next menstrual period, “hormone-like chemicals called prostaglandins are produced in the uterus,” says Dr. Joy Friedman, MD, a pediatrician specializing in adolescent medicine at Nemours Children’s Health, Delaware. “The prostaglandins can cause muscle contractions like cramping,” she says. 

When your period begins, prostaglandin levels are high. As your period progresses and the lining of the uterus sheds, prostaglandin levels will decrease. In tandem, your period pain will begin to subside, per ACOG. 

When preteens or teens get their first period, “sometimes the cycles are not associated with ovulation,” Friedman says. So, “it's not uncommon for [period] pain to get worse after a year or two” when cycles become more ovulatory, she explains. 

What helps with period cramps?

Over the counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen or ibuprofen, can help you find relief from period cramps, Friedman says. Taking these medications “at the onset of pain can decrease the body's production of prostaglandins” before the pain becomes really severe, she says.

Hormonal birth control (such as the pill, injection or implant) can be prescribed to treat period cramps, per the National Health Service. “One of the things that can make painful periods worse is if someone has heavier periods, because that typically requires more cramping to expel the blood,” Kingston says. So, birth control methods “traditionally used for contraception can be prescribed in a way to suppress menstrual bleeding,” she says.

What home remedies help with period cramps?

Exercising prior to or on your period can “improve circulation, improve endorphins and improve someone's coping skills with symptoms that they're having,” Kingston says. One 2018 study concluded that regular exercise is effective at reducing the symptoms of painful menstruation. 

According to the NHS, other remedies that can help alleviate the symptoms of painful periods include:

• Applying a heated pad or hot water bottle 
• Massaging the tummy and back
• Taking a warm shower or bath

During your period, you’ll want to avoid foods and beverages that can trigger water retention and bloating. Consuming fatty foods, caffeine, alcohol, carbonated drinks and salty foods may intensify the symptoms of period cramps, per Healthline. 

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