Menstrual cramps may be normal, but that doesn't mean they don't have an adverse impact on your life. The cramps are sometimes so bad that you feel like you have to curl up into a tiny ball just to stay sane. That isn't necessarily the best route to take, though, and it is possible to decrease the severity and frequency of menstrual cramps through lifestyle changes and medication. Not every strategy works for every woman, but there are enough options to increase your chances of finding something that works. Note that if the cramps are so bad that you are unable to walk or are in severe pain, or if nothing seems to work, you need to see your doctor.
Step 1
Place a heating pad or warm cloth on your abdomen, or gently massage the area. The University Health Service at Case Western Reserve University notes a warm shower or drinking something warm are other options.
Step 2
Move around -- walk or do light exercise. That seems completely counter-intuitive to what you feel like you want to do, but it is possible for exercise to alleviate cramps. Exercising regularly and staying in shape during the rest of the month -- in other words, living a healthy life -- is another way to combat menstrual cramps.
Step 3
Take over-the-counter pain relievers such as ibuprofen if your health allows and if your doctor agrees. If you are already on other medications or have any conditions that the medications could aggravate, talk to your doctor about alternatives. No matter how bad the cramps seem, take only the dosage set out by the manufacturer, unless your doctor specifically tells you otherwise.
Step 4
Speak with your doctor about taking birth control pills. While these are not for everyone -- like any medication, the pill does carry risks -- they do regulate the menstrual cycle and lessen cramps.
Step 5
Eat and sleep in a healthy way. Just as regular exercise helps, eating well and sleeping well work to make your body function better on the whole, which in turn can lessen cramping.
Step 6
Speak to your doctor about supplements before you take them. Sometimes you'll hear that this or that vitamin or mineral helps stop cramping, but Columbia University notes the evidence for these isn't quite conclusive due to flawed research.
Things You'll Need
- Heating pad or warm cloth (optional)
- Over-the-counter pain medication (optional)
References
- Columbia University: Go Ask Alice; Foods That Minimize Menstrual Cramps?; May 2002
- Columbia University: Dysmenorrhea (Menstrual Cramps)
- Washington University: Treatment of Menstrual Cramps
- Case Western Reserve University: Menstrual Cramps
- University of Texas at Austin: Menstrual Cramps
- Univerity of Illinois McKinley Health Center: The Pill
