Menstrual cramps occur when the muscles of the uterus contract to expel endometrial tissue and blood during a woman's menstrual period. While a medical professional should evaluate some cases of cramps, many women can use home relief methods to ease pain and discomfort. These methods include heat therapy, exercise, diet modification and use of over-the-counter pain relievers.
Heat Therapy
Physicians from the University of Maryland Medical Center recommend using a heating pad or hot water bottle to relieve menstrual cramps. Both can be placed over the pelvis or lower back to ease the pain associated with menstruation. When using a heating pad, cover the pad in a pillowcase or soft cloth to shield the skin from direct heat. Use the heating pad for 20 minutes at a time. Repeat this treatment until your cramps have dissipated. Turn the heating pad off after the last cycle. When using a hot water bottle, fill the bottle with warm water and cover it with a pillowcase or soft cloth. Place it over the pelvis or lower back for 20 minutes at a time. After the last cycle is complete, empty the hot water bottle and hang it to dry.
Exercise
When menstrual cramps are at their worst, many women feel fatigued and do not want to exercise. However, physicians from Penn State Milton S. Hershey Medical Center advise women to exercise to ease menstrual cramps. Exercise increases the blood flow to the pelvis, which can help lessen the severity of cramps. Exercise also produces endorphins, which act as the body's natural pain relievers. Do pelvic rocking exercises to ease the pain of uterine contractions. Walking regularly can help to increase blood flow and produce endorphins to ease pain.
Diet Modification
Diet plays a role in the severity of menstrual cramps, so diet modification may be necessary if cramps become bothersome. Medical professionals from the University of Cincinnati advise women to eat a diet that is rich in complex carbohydrates during their menstrual periods. Eating complex carbohydrates can keep hunger at bay and help women avoid the cravings that are often associated with premenstrual syndrome or menstruation. Because bloating can often accompany menstrual cramps, avoid eating foods that are high in sodium. Eating sodium-rich foods encourages water retention, which makes bloating worse. Women should also avoid alcohol, caffeine and sugar.
OTC Medications
When heat therapy, exercise and diet modification do not ease cramps, women may use over-the-counter pain relievers. According to physicians from the University of Maryland Medical Center, ibuprofen and naproxen can be used to effectively treat menstrual cramps. These drugs reduce inflammation so that pain can be eliminated. Ibuprofen is sold under the brand names of Aleve and Motrin. Naproxen can be found in Aleve, Midol Extended Relief and Anaprox. Follow all dosage instructions carefully, and avoid these drugs if there are any contraindications present. Women with bleeding disorders should consult with a physician to determine which over-the-counter pain relievers can be used safely.
