How to Get Rid of Period Cramps

Menstrual blood and tissue flow from your uterus through the small opening in your cervix and pass out of your body through your vagina. The length of a menstrual cycle varies from woman to woman. On average it is approximately every 28 days; however, there are women with cycles that are longer or shorter than this, some from 21 to 40 days or even longer.

"On average it is approximately every 28 days; however, there are women with cycles that are longer or shorter than this, some from 21 to 40 days or even longer."

• Periods normally start between the ages eight and 16 years
• On average, around five to 12 teaspoons of blood is shed
• Your period cramps will get worse when it are cold
• You can still get pregnant if you are on your period 

During the duration of your period, aside from cravings, changing hormones and emotions – it is common to feel some discomfort around your abdomen, lower back, and thighs. This is because the muscles of your womb contract and relax to help shed built-up lining leading to period cramps. Some people may also experience nausea, vomiting, headaches or diarrhoea.

For some relief, there are some home remedies can help: 

Try applying a heat pack onto your lower back and stomach. The uterus is a muscle, so the heat helps relax muscles and relieve any pain.

If hitting the gym isn’t your thing, anaerobic exercises like yoga can also be helpful with period cramps. A 2016 study cited in the Journal of Alternative and Complementary Medicine found that women who participated in yoga class once a week showed significant reductions in their period cramps.

A 2012 research cited by the Journal of Obstetrics and Gynaecology Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen. Try a few drops of lavender, sage or chamomile oil and massage your tummy in a circular motion for just five minutes a day before and during your period to help with the cramps. 

During menstruation, try to avoid foods that cause bloating and water retention. These include fatty foods, alcohol, carbonated drinks, caffeine and salty foods. Try some (caffeine-free) ginger or mint teas or hot water with lemon instead or increase your magnesium intake as a 2012 study cited in the Journal of Caring Sciences claims it can help ease premenstrual pains.

According to a 2018 study cited in the Journal of Education and Health Promotion, low-to-medium intensity aerobic exercise can help reduce pain caused by period cramps. Try a few hours of moderate physical activity a week or an hour or more of vigorous activity a week to increase your fitness level, which in turn will help you manage the cramps. 

If hitting the gym isn’t your thing, anaerobic exercises like yoga can also be helpful with period cramps. A 2016 study cited in the Journal of Alternative and Complementary Medicine found that women who participated in yoga class once a week showed significant reductions in their period cramps.

"Try a few hours of moderate physical activity a week or an hour or more of vigorous activity a week to increase your fitness level, which in turn will help you manage the cramps."

While period cramps are very common, there are times when they can interfere with your day-to-day life. Try the above remedies to help manage the discomfort but if the pain doesn’t go away after a couple of days, or is so extreme that you have difficulty functioning, be sure to check with a doctor. Take care and be safe!