Menstrual cramps, or dysmenorrhea, typically begin a day or so before the monthly onset of menstruation. The pain may vary, with some women experiencing only mild discomfort and others experiencing severe cramping that interferes with normal functioning. The pain is generally strongest in the lower abdomen, but it may spread to the upper abdomen, hips, back and thighs. Menstrual cramps develop in response to the release of hormone-like substances, called prostaglandins, by the body. Prostaglandins help the uterus contract and shed its lining, and higher levels of these substances are linked to more severe cramping.
Step 1
Place a heating pad on your lower abdomen or back to ease cramping and pain. The National Institutes of Health warns against falling asleep while wearing a heating pad due to the risk of burns and fire. Taking a hot shower or soaking in a warm tub may also provide menstrual cramp relief.
Step 2
Take an over-the-counter pain reliever, such as ibuprofen or naproxen. These anti-inflammatory medications are most effective when started before cramping begins and then taken regularly throughout the menstrual cycle. Children's Hospital Boston suggests taking these medications with food to prevent nausea.
Step 3
Get some exercise. Exercise is effective at both treating and preventing menstrual cramps. The National Institutes of Health (NIH) recommends pelvic rocking exercises and walking.
Step 4
Supplement with calcium, magnesium and Vitamin B6. These supplements may help reduce menstrual cramping, according to the NIH. The Mayo Clinic states that Vitamin E and Omega-3 fatty acids may also be beneficial.
Step 5
Ask your doctor about taking an oral contraceptive to help ease your cramps. The hormones in birth control pills prevent ovulation and can reduce the severity of cramping, according to the Mayo Clinic.
Things You'll Need
- Heating pad
- Over-the-counter anti-inflammatory medication
- Calcium supplements
- Magnesium supplements
- Vitamin B6 supplements
