Period · 8 min read
What helps against period pain? Tips for women with menstrual cramps
Many women* suffer from period pain during their period, and it can often be very limiting in everyday life. It helps to understand where the menstrual cramps come from and what you can do about them yourself. With just a few simple home remedies, you can boost your wellbeing and tackle unpleasant companions such as abdominal cramps during your period. To help you do that, we explain what is behind the pain, which countermeasures are the most popular, and when it is time to see a doctor.
Why do I have period pain?
Abdominal pain during your period can basically be divided into two groups. For the majority of those affected, there is usually a harmless cause behind it. For the others, it is worth taking a closer look and ruling out an illness as the trigger. The distinction between the two groups depends on the timing and the intensity – in other words, since when and how severely pain accompanies your menstruation.
Primary period pain (also known as primary dysmenorrhoea) can occur from your very first period (menarche). From then on, it is a recurring sign of the start or the normal course of your period. It is also possible for this period pain to gradually become weaker. That is because primary period pain usually has to do with the body's own hormones, so-called prostaglandins. These trigger the contraction of the uterus during menstruation. This is meant to loosen the innermost layer of the uterine wall so it can leave the body through the vagina.
If these hormones are produced in particularly large amounts, the uterus contracts correspondingly more. Pain and cramps are the result. However, the more often you experience your period, the greater the likelihood that your body will get used to the amount of hormones. The contractions of the uterus become less intense and the pain milder.
Secondary period pain (secondary dysmenorrhoea) only develops over time as an accompanying symptom. It is not part of your monthly cycle from the beginning. A common reason is contraception with a coil (IUD). Other causes can be conditions such as displaced uterine lining (endometriosis) or changes in the uterine wall (e.g. fibroids). Stress and anxiety can also be decisive factors that make you experience period pain more intensely.
Severe cramps during your period - do I need to see a doctor?
No woman has to suffer from severe period pain. An occasional pulling sensation or a brief cramp is part of the normal course of menstruation, and going to school or work should be perfectly manageable. However, if the symptoms start to restrict you in your everyday life, it makes sense to seek medical advice. A suitable contraceptive can help keep your body in balance during your period. In such cases, a painkiller can also relieve severe period pain in a targeted and effective way.
Beyond that, there are warning signs you can look out for. Symptoms that are unusual for you or entirely new are always a reason to pay attention. If you suffer from extreme period pain on the first day of your period or during its course, you should rule out an illness with a medical examination. One important warning sign is severe abdominal pain without a period. In this case, be sure to see a doctor immediately to have the cause clarified.
What can you do about period pain yourself?
Experiencing menstrual cramps month after month is an unpleasant experience. But with a few simple tricks, you can ease your period pain. You will quickly find out what helps you best by trying things out.
Laura T.: "Ginger tea is the best thing for me. From the first day of my period, it goes everywhere with me."
Simone M.: "Just switching off on the sofa with a hot-water bottle in my arms."
Unfortunately, there is no ONE right way – it is best to listen to your body. It might tell you that it needs rest, or it might simply be calling for a piece of chocolate.
Here you will find our most popular tips against period pain:
Tip 1: Keep moving
Since period pain is caused by the contraction of the uterus, physical activity in particular can bring relief. Exercise improves blood flow to the uterus and thus counteracts the pain. Jogging or cycling are wonderfully suited to this. But it doesn't have to be a top athletic performance: a slow walk or yoga are also perfect ways to move your body during menstrual cramps and relax at the same time.
Tip 2: Warmth
A hot-water bottle as well as a good cup of tea can help you loosen up. A cherry stone pillow or a heat patch are also soothing alternatives. Warmth eases and releases the cramps. The herbal active ingredients of certain teas can also calm the side effects of your period, from abdominal pain and nausea to headaches and mood swings. We recommend the following teas for menstrual cramps: camomile, ginger, fennel, aniseed, peppermint, caraway.
Tip 3: Relaxation and rest
In principle, you should of course always avoid stress, but especially during your period you need more rest and relaxation. If you suffer from period pain, psychological tension can encourage it to develop. So give yourself short moments of rest spread throughout the day.
Relaxation techniques that work with breathing and progressive muscle relaxation are ideal for this. You can even do them at work or at school without attracting much attention. If you find it difficult to concentrate on your breathing while out and about, we recommend: put on your headphones and switch off. Your favourite music is a perfect way to create a little calm for yourself, even on a crowded train.
Tip 4: Preventing period pain
To help prevent menstrual cramps, it is useful to eat a balanced diet. It has been proven that there is such a thing as optimal cycle food – foods that support your body well in every phase. The poorer the supply of certain minerals and vitamins to the uterus, the more likely severe period pain becomes.
So make sure you have a varied diet that includes vegetables, fruit, fish and nuts. It is important to get a sufficient supply of, among others: magnesium, calcium, vitamins D and E, and omega-3 fatty acids.
Tip 5: Your own relaxation ritual
Treat yourself to a break! With circular movements of your hands or a massage ball, you can loosen the cramps in your lower abdomen through the abdominal wall. In any case, the massage gives you a soothing time-out. Ideally, use a massage oil with a pleasant scent – that way you can quickly and easily create your own personal relaxation ritual. Tip: warm the oil a little between your hands first, so that it reaches body temperature before you start massaging.
Tip 6: Acupressure as a countermeasure
This is a technique from traditional Chinese medicine. It has nothing to do with the sharp needles of the similar-sounding acupuncture. Instead, you simply place your own hand on a specific part of the body. Pain is then relieved through deliberately applied pressure. For period pain, there are several suitable spots.
One pressure point is located a hand's width below your belly button. Gently press your fingertips into your abdomen here until the pain eases. You can also repeat the light pressure a little lower down, just above the pubic bone. Another pressure point is likewise a hand's width below the knee, on the inside of the leg. Apply even pressure here with the palm of your hand to release cramps.
*By this we mean everyone who menstruates.
Empfohlene Produkte
Our latest innovation is a true game-changer in period underwear! Our brand-new, self-adhesive material allows for the combination of period panties with interchangeable inserts – a real change in the world of sustainable period hygiene has come! A revolutionary material In close collaboration with our product designers and textile experts, SELENACARE has developed a new technology that redefines flexibility during menstruation – a self-adhesive material! This material is sewn into the crotch of the SELENACARE Easy Comfort Basic Panties, as well as onto the accompanying absorbent inserts. This material makes changing the inserts easier and without slipping! So, the inserts can be changed easily without having to undress. The self-adhesive material allows the inserts to be inserted into the matching SELENACARE Easy Comfort Basic Panties and can be easily replaced when needed, like traditional pads. Unlike traditional pads, our inserts can be reused as they are washable! Say "Goodbye" to the uncomfortable moments of changing and "Hello" to a feeling of absolute flexibility during your period! The SELENACARE Easy Comfort Period Set The SELENACARE Easy Comfort Period Set consists of two parts. The SELENACARE Easy Comfort Basic Panties are the core of our system and are equipped with the self-adhesive material in the crotch – a brilliant base for the SELENACARE Easy Comfort Inserts, the second part of the period set. Absorbent Easy Comfort Inserts with Wetbag The Easy Comfort Inserts are equipped with the specially developed self-adhesive material on one side and are ideally matched to the Basic Panties. This makes inserting them into the crotch area of the panties incredibly easy. Thanks to this self-adhesive property, the insert stays securely in place and does not slip, without relying on uncomfortable or annoying attachment methods. With various levels of absorbency, they are ready to accompany you in every phase of your period – from light to heavy, we've got you covered. Once the Easy Comfort Inserts are fully saturated, they can be easily removed from the Basic Panties and replaced with a new insert. No need to take off the panties, as with traditional period underwear. Simply transport them in the Wetbag, wash, and reuse.
Feel completely protected and free with SELENACARE Free-Cut period underwear. Invisible under your clothes, it offers you comfort, discretion and maximum absorbency during your period. This underwear in sizes XS-M as well as L-XXL was specially developed for medium days and meets the highest demands. Invisible perfection for you Thanks to the innovative Free-Cut design and the thin material, SELENACARE Free-Cut period underwear does not leave any unsightly marks under tight-fitting garments. You can move freely and feel completely comfortable without worrying about visible marks. With this underwear you stay confident and secure in any situation. Maximum comfort and flexibility for you SELENACARE's Free-Cut period underwear offers you not only protection but also exceptional comfort. The super-stretch microfibre material fits your body perfectly and offers maximum flexibility. Whether you're working, exercising or just relaxing, this underwear ensures an optimal fit and freedom of movement for you. Reliable protection for medium days The period underwear has been specially designed for medium days to provide you with a high level of protection. The absorbent layers inside the underwear safely retain fluid and prevent unwanted leakage. You can trust its reliability every day of your period. It's your perfect companion during menstruation. Experience the comfort, discretion and protection you deserve. Be confident and enjoy your freedom no matter what the day brings.
The Period Panty Hipster convinces with its modern cut and super-comfortable fit. As with all our models, the integrated suction surface is discreetly and invisibly incorporated into the period panty. The menstrual underwear absorbs up to 25 ml of fluid. With its low-slung leg and medium waist, it hugs your body perfectly and gives a feeling of security. Light, medium or heavy days The strength of your period can vary throughout your cycle. The Hipster period underwear is ideal for the light and medium days of your period. It provides a dry feeling and does not allow fluid to leak out. On your heavier days, we recommend using the underwear in combination with a menstrual cup or tampon. If you have periods or spotting, you can use either a period slip or a washable pad, depending on the intensity of the bleeding. No restrictions, always well protected There are really no limits to the use of period underwear. You can use them in your free time, at work or on holiday. In addition to period blood, it also absorbs sweat and other fluids and reliably seals them in. Because the material is absorbent, it also gives you a very safe feeling during sports. After use, you can wash the panties out with cold water, air dry them and reuse them. This makes them a convenient, sustainable and environmentally friendly alternative to tampons and disposable pads. Not only do you reduce waste, but you also save money because of their long life. Hygiene and freshness based on silver chloride (biocide active ingredient according to article 95 list) The absorbent layers of the SELENACARE products are equipped with the antimicrobial, biocidal protective finish SILVERPLUS® from RUDOLF GROUP. It prevents the proliferation of odour-causing bacteria. SILVERPLUS® is the leading silver ion technology and is certified according to the OEKO-TEX® Standard 100. OEKO-TEX guarantees that all components have been tested for harmful substances and that the product is harmless to health.
Others also read
The Hymen – What Is It Actually? And What's Really True?
Sex Without a Condom – Conscious, Close and Honest
