What causes cramps?

Time cramps are caused by access to your uterus. These shortcomings are caused by changes in your body’s hormone levels, especially prostaglandin. As you go through menstruation, your uterus contracts and ruptures its fluid, which flows like blood into your vagina.

Some people are more likely to experience period pain, especially those who:

• are under 30 years of age
• bleeding profusely in their time
• abnormal bleeding
• has a family history of pain in menstruation
• smoke
• premature puberty (11 years or earlier)

Use a hot patch

Using a hot patch or wrap around your abdomen can help loosen the muscles of your uterus. It is these muscles that cause cramps in menstruation. Heat can also improve the circulation of your stomach, which can reduce pain.ResearchTrusted Source shows that heat pads can help relieve cramps and may work better than taking acetaminophen (Tylenol).You can buy stomach patches online or at any drug store. They are very easy to use – just clean them and stick them on your stomach.Electric heat pads and hot water bottles are not suitable for use as tracts, but it is a good choice if you spend some time at home and do not need to travel a lot.

Lubricate your stomach with essential oils

Studies suggest that some essential oils may help relieve cramps during an abdominal massage, especially when used in a combination of fats.

Oils that appear to be very effective in reducing menstrual cramps include:

• lavender
• sage
• rose
• marjoram
• cinnamon
• clove

Before using essential oils, you will want to mix them with carrier oils, such as coconut oil or jojoba oil. Carriers Oils work by “carrying” by securing essential oils on your skin and helping to spread the oil over a large area. You will also want to do a patch test before applying essential oils to your skin, just to check for allergies. When your oil mixture is ready for use, rub a few drops between your hands and give your stomach a gentle massage using a circular motion.

Take painkillers

Over-the-counter (OTC) painkillers can help with cramps and other chronic pain, such as headaches.

While it is best for any type of medication to provide relief, nonsteroidal anti-inflammatory drugs (NSAIDs) are the best, according to the American College of Obstetricians and Gynecologists. This is because NSAIDs not only relieve pain and inflammation, but also reduce the number of prostaglandins produced by your body and reduce their effects.

OTC NSAIDs include:

• ibuprofen (Advil, Motrin)
• Naproxen (Aleve)
• aspirin (Bufferin)

To get the most out of your money, buprofen is the leading OTC NSAID option, according to the 2020 meta-analysisTrusted Source.

The study compared the efficacy and safety of OTC pain relievers for periodontal pain. The most effective was diclofenac, but it was worse for safety, making ibuprofen the best choice for dysmenorrhea. These medicines are very effective when taken at the first sign of cramps or pain. Be sure to take it only as prescribed and talk to your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or blood disorders.

Exercise

According to a 2018 study, Reliable Source, low to moderate aerobic exercise can help reduce the pain caused by cramps. In this study, scientists found that women who performed 30 minutes of aerobic exercise 3 days a week for 8 weeks showed a significant decrease in menstrual cramps. To incorporate aerobic exercise into your routine, consider cycling to work, going for a walk at lunchtime, dancing to your favorite songs, or playing a favorite sport.

Immerse yourself in the bathtub

Immersion in hot bath water is another way to wrap your abdominal, pelvic, and back muscles in the warmth you need to relax.

You can improve the effectiveness of a good immersion pain by adding a few drops of essential oils – such as lavender, sage, or rose – mixed with transport oils in your bathwater. Adding Epsom salt can also help relieve muscle pain. Try to relax in a hot bath for at least 15 minutes to get the most out of it.

Do yoga

Another study Reliable Source suggests that, like aerobic exercise, yoga can help reduce menstrual cramps.

In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed a significant reduction in their pain. If you would like to try yoga, see a class that has both a body part and a rest area. Studies suggest that this combination may be more effective in reducing the pain caused by menstrual cramps.

Take supplements

Numerous studies suggest that different types of dietary supplements can help reduce menstrual cramps, although it is not known how they work. A 2017 review of A reliable source of magnesium used in gynecology found that the mineral is more effective in relieving cramps than placebos in controlled studies. A 2020 review of nine studies on the effectiveness of cinnamon, fennel, and ginger found that it was all associated with reduced temporal pain. Cinnamon also appears to shorten the duration of pain.

Other supplements associated with weight loss include:

• calcium
• vitamins B6, B1, E, and D
• vitamin B12 and fish oil

As an OTC medication, use as prescribed, and talk to your doctor if you are taking any other medications, as they may interact with other protective ingredients.

Avoid caffeinated foods and high-salt foods

Some foods are better than others when it comes to developing – or spoiling – period pain.

For example, eating foods that reduce inflammation may help. These include:

• berries
• oily fish
• avocado
• extra virgin olive oil

It is also a good idea to cut down on foods that can cause water retention, constipation, and discomfort, such as:

• salty foods
• caffeine
• alcohol
• fatty foods

Stay clean

If you are dehydrated, stomach aches may be very painful.

Set aside eight ounces of drinking water a day. You will need more when it is hot, if you have been exercising, or if you just feel thirsty.

Try acupressure

Acupressure is a rare form of surgery that can provide relief from various types of pain. It involves using your fingers to put a lot of pressure on certain body parts to help relieve various symptoms.

Various studies have shown that acupressure may reduce the severity and duration of menstrual cramps. According to some ancient studies, rubbing the circles on your calf’s surface above the ankle can reduce temporary pain.

To try it, follow these steps:

• Measure four fingers up from your inner ankle bone.
• Rub the area firmly for a few minutes.
• Repeat daily as needed before and during your period.

Consider birth control

If home remedies do not stop you, consider talking to a health care professional about birth control to get period pain.

Birth control pills are often given to treat painful times. Other hormonal contraceptives can also help with menstrual pain, including:

• intrauterine devices (IUDs)
• Depo-Provera shooting
• private ring
• patch
• focus

Bonus: Birth control can also help with other time problems, such as PMS and emotional stability.

Try the TENS machine

Using a TENS machine can help relieve temporary pain. TENS – short for flexible electrical nerve stimulation – uses low-voltage electrical currents to treat pain. Portable TENS units can be purchased for home use and are easy to use. All you have to do is attach some sticky electrode to your skin under your abdomen or back where you feel the pain and choose a firmer setting that feels better.StudiesTrusted Source showed that TENS users experienced temporary pain relief, improved quality of life, and took less pain medication for their period pain.