Periods causing you pain? Cramps are a common menstrual complaint among women, don’t let them take over your month. Fortunately, there are some simple steps you can take and we show you how to stop cramps.
Check out our 3 simple yoga moves that will ease menstrual cramps and leave you feeling de-stressed.
Menstrual cramps – what causes them?
Cramps (period pains) occur when the muscles in your uterus contract, breaking down the uterus lining and passing it out of your body as menstrual flow.
Menstrual cramps are pains in your lower abdomen and pelvis. Many women experience period pain, usually beginning just before menstruation and lasting for a day or two.
To find out more about what happens to your body during menstruation, have a look at our page on the Menstrual Cycle.
3 moves to beat period cramps
Gentle exercise during your period is the best way to ease painful menstrual cramps. Stretch your muscles and relieve monthly pains with these 3 simple yoga moves:
- Sit with your legs extended in front of you.
- Bend your right knee up to a 90-degree angle with the sole of your foot against left thigh.
- Lean forward over left leg.
- Stretch for 1 minute. Switch sides.
- Sit with legs extended as wide apart as possible.
- Bend forward, stretching arms out, palms to the floor.
- Bring your head down to rest on the floor, or pillow for comfort.
- Hold for 1 minute.
- Lie on your back.
- Bend your knees, pull your heels in towards your pelvis.
- Release your knees outward, keep the soles of your pressed feet together.
- Breathe deeply.
- Relax for 5-10 minutes.
Breathe deeply, and use blankets or cushions for support and comfort. Only hold each pose as long as it feels comfortable for, don’t push yourself.
Other period pain solutions
There are some simple at-home solutions and natural remedies for period cramps that will give you period pain relief. Small changes to your lifestyle can stop painful periods and help you to take control of your menstruation period.
Try out these symptom relievers.
Massage your lower abdomen to relax muscle tension. Soak in a hot bath. Heat your pelvic area with a hot water bottle or a cherry stone pillow.
Avoid caffeine and alcohol, instead, choose camomile tea or red raspberry leaf tea to decrease period cramps. Eat certain fruit and vegetables for vital vitamins that support your body during menstruation. Here's a helpful guide on what to eat before, during and after your period.
Menstrual cups are a healthy alternative to pads and tampons. Many women find that using a cup trains and strengthens pelvic floor muscles, making period cramps much less intense. Check out How to use a Menstrual Cup to know more and get started with a healthier alternative to tampons and pads.
When to see a doctor
If you are experiencing severe cramps that are lasting for a number of days, or are causing real discomfort then we recommend you visit a doctor for a health check.
Do you have more questions or concerns? We have put together helpful pages to answer your period questions. Have a look at our additional links, below, which will guide you through starting your first period, period problems or help you to get started with a menstrual cup: