Cramps are an uncomfortable but common sign a woman's menstrual cycle is getting ready to begin. Medically referred to as dysmenorrhea, cramps are dull throbbing pains in the abdominal area, describes the Mayo Clinic. The lining of the uterus includes hormones called prostaglandins; when the uterus sheds the lining, the hormones may make some women more prone to cramps. The cramps may radiate to the lower back and sides. Each woman experiences PMS cramps differently; for some cramps may be a simple annoyance and for others the cramps interfere with daily activities. Home remedies may reduce pain associated with premenstrual cramps.
Excercise
Increased movement and exercise increases blood flow to the pelvic region including the uterus. Taking a brisk walk, going for a jog or bike ride are ways to increase circulation and movement. Website HealthGuidance.org suggests a woman not strain herself during the workout and move hips and arms freely. Exercise also raises the body's levels of beta-endorphins, which are associated with pain relief, states PioneerThinking.com; beta-endorphins also have a positive effect on mood and behavior.
Heat
Women placing a heating pad or hot water bottle over the lower abdominal area may find pain relief. The warmth increases blood flow and aids in muscle relaxation. Taking a hot bath and soaking in the tub will also relieve PMS cramps. Drinking warm liquids such as herbal teas or lemonade may also comfort the lower abdominal area, suggests MotherNature.com. The Mayo Clinic says both remedies are as effective in reducing PMS cramps as taking over-the-counter medications.
Proper Nutrition
Eating correctly is important and may aid in PMS cramp relief. The University of Illinois suggests woman consume a well-balanced diet. Daily calcium intake of 1000 mg per day is recommended. Foods high in calcium include dairy products such as yogurt, cheese and milk. Woman should drink 2 quarts of fluid a day but avoid caffeine and alcohol. Taking the correct amount of vitamins is essential, suggests the university. Doses of vitamin E (500 units per day), vitamin B1 (100 mg. per day) and vitamin B6 (200 mg. per day).
