How to Relieve Menstrual Pain

Dysmenorrhea is a fairly common problem that 50-90% of women of reproductive age experience. Menstrual pain is the result of muscle spasms in the uterine wall, similar to when you get cramps (cramps) in other parts of your body during exercise. The strong and prolonged contraction of the uterus causes the muscles to contract. Dysmenorrhea usually occurs 1-2 days before menstruation begins, and gets better 1-2 days after menstruation. Usually you will notice a sharp stabbing pain in the lower abdomen or pelvis and the intensity of the pain can vary. Sometimes it can be continuous and insidious. The pain may radiate to the back, thighs, and upper abdomen. ^{[1] X Source of Research}^{[2] X Source of Research} If you are experiencing moderate to severe pain, there are a few things you can do to help relieve your menstrual cramps.

Table of Contents

Seek medical help

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Use over-the-counter medications. Non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or naproxen are the first-line medications for menstrual cramps. NSAIDs work by stopping the contractions that cause menstrual cramps. Ibuprofen is the most common type. You can take 400-600 mg of ibuprofen every 4-6 hours or 800 mg every 8 hours and no more than 2,400 mg per day.

You should take the medicine as soon as you experience symptoms and continue using it for 2-3 days as needed, depending on the symptoms. If you wait until the cramps start, especially if you’ve had severe menstrual cramps in the past, the pain is likely to get worse and there’s nothing you can do to ease it.
Look for ibuprofen through brand name drugs like Advil and Motrin. You can also use naproxen, such as Aleve. ^{[3] X Research Sources}

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Learn about hormonal birth control methods. If natural remedies, diet and nutrition, exercise, and NSAIDs don’t help ease the pain, hormonal birth control may be the way to go. . There are many different types and remedies that can be effective in reducing menstrual flow and causing less pain.

The method you choose depends on your general health, sexual activity, and personal preferences and financial capabilities. Talk to your doctor about what you can do. ^{[4] X Research Sources}

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Take birth control pills. Birth control pills are pills that you take by mouth every day. Because you’re the one in control of when you take your pill, it’s easy for you to stop taking it, too. These drugs are commonly used, available at any drugstore, and are relatively inexpensive. However, this method is also quite annoying because you have to remember to drink every day. ^{[5] X Research Sources}

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Apply the birth control patch. The birth control patch works the same way as an oral pill, except that they come in a patch form. You have to wear the patch every week, and like birth control pills, you can easily stop using it.

The patch can also accidentally fall out, but you can easily notice it if you stick it in a specific location. There is also an additional monthly fee for using this method. ^{[6] X Research Source}

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Insert an IUD (vaginal ring). If you don’t want to use the pill or patch, you can use an IUD. It’s also a hormonal contraceptive that you only need to change every month and can be easily stopped when you feel like it. no longer needed. Inserting an IUD is more private than using a pill or patch, because you don’t have to take the pill or put the patch in a place where others can easily see it.

The IUD can accidentally fall out during sex, and it will also cost you a monthly fee. ^{[7] X Research Sources}

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Hormone injection. If you don’t like the above methods, you can consider using hormonal injections. This is a convenient measure, because you only need to inject every 3 months, but remember to inject on time. However, they may cause more side effects than other methods. You will probably miss your period and possibly lose your fertility for up to 1 year after stopping the injection.

Hormonal injections can also cause you to gain weight. ^{[8] X Research Sources}

Using alternative therapies and natural remedies

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Use heat. Many natural remedies have been researched and proven by scientists to help ease menstrual pain. One of the most common and easiest methods is the use of heat. Heat can also be as effective as over-the-counter pain relievers like ibuprofen or acetaminophen. ^{[13] X Research Source} Heat will help relax muscles that are spasming causing abdominal pain. You should apply a warm compress to the lower abdomen. You can also apply heat to the lower back. Try applying a heat pack or applying heat to the abdomen. Thermal patches are adhesive and non-medicated patches that provide heat for up to 12 hours. You can stick them on your skin or clothes, but be sure to read the instructions carefully.

Heat patches come in many shapes and sizes and are used for different purposes, however, you can use any type of patch to ease menstrual cramps. In Vietnam, a few brands make pastes specifically for menstrual pain relief, such as Therma Plast or Lady’s Day Hydrogel Magic Pad.
Patches are often more convenient than hot packs because they’re quite flexible, so you can stick them on your skin and get on with your day.
If you don’t have a hot pack or heat patch available, you can try soaking in hot water or taking a hot bath to relax your body and ease an upset stomach.

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Try behavioral interventions. It can be helpful to have some behavioral interventions, especially if you frequently experience severe menstrual cramps. These measures include relaxation exercises using repetitive activity, such as deep breathing, prayer, or repetition of a word or sound, combined with the act of drumming. mind, ignore all distractions, and form a positive attitude. This method will help you relax and forget about the pain.

You can also use visual interventions. It uses positive thoughts and experiences to change your emotional state and distract you to ease the pain.
Hypnotherapy uses hypnosis to induce relaxation, relieve stress, and alleviate pain.
Because menstrual cramps affect the same muscles as during childbirth, many women find that Lamaze exercises can help ease colic pain. Try using rhythmic breathing in the Lamaze exercise to help soothe and relieve pain.
You can also try biofeedback therapy, where you’ll learn to control your own physiological parameters, such as your heart rate, blood pressure, and body temperature. Use relaxation techniques to help the body manage symptoms. ^{[14] X Research Source}^{[15] X Research Source}^{[16] X Research Source}

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Distract yourself. Distraction is one of the easiest and most powerful methods of pain relief. When you have severe stomach pain, you should do activities that make you fully focused, such as chatting with friends, reading a book, playing a game, watching a movie or TV show, or spending time with friends. On Facebook.

Remember to choose activities that help stop your mind from thinking about the pain and convince your body to focus on other things.

Dietary changes and nutritional supplements

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Use dietary supplements. Scientific research has shown that certain vitamins and supplements can help relieve menstrual cramps if you take them every day. The mechanism of this action is not yet clear, but many supplements can help relieve pain. Each day, you should take 500 mg of Vitamin E, 100 mg of Vitamin B1, 200 mg of Vitamin B6, and the amount of Vitamin D3 as directed by your doctor.

Blood tests will help you determine if your diet is providing enough vitamins so you can take the right supplements.
You can also take extra fish oil or cod liver oil. ^{[19] X Research Source}

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Change your diet. Scientific research has shown that a diet low in fat and high in vegetables helps reduce menstrual cramps. ^{[20] X Research Source} You should eat green leafy vegetables because they are rich in Vitamins A, C, E, B, K and fpate. Similar to supplements, these vitamins and minerals can help ease menstrual cramps In addition, they prevent anemia caused by menstrual bleeding by providing the nutrients needed to make new red blood cells for the body.

You should also take iron supplements during your menstrual cycle. You can eat red meat or take supplements to prevent anemia during your period.
Green vegetables and berries also contain antioxidants, which help you fight the inflammation associated with bloating.
Another study has shown that people who eat 3 to 4 servings of dairy products per day are less likely to have menstrual cramps. You should not use this dosage if you are prone to gas or bloating when you eat too many dairy products. ^{[21] X Research Source}

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Drink tea. Many teas can help ease an upset stomach. Make sure you choose a decaffeinated tea so you can take advantage of the tea’s soothing benefits instead of causing more spasms. Raspberry tea, chamomile tea, and ginger tea have anti-inflammatory properties and can help ease menstrual cramps. ^{[22] X Research Source}^{[23] X Research Source} .

You should avoid using caffeinated tea, because they will stimulate anxiety and stress, making your pain worse.
The amount of tea you need to drink to ease menstrual cramps has not been established, but you can drink as much tea as you like, as long as you use non-caffeinated tea.
This method will also help keep the body hydrated.

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Avoid alcohol and tobacco. Alcohol can retain water and cause bloating. Nicotine found in cigarettes can increase stress levels and narrow blood vessels, called vasoconstriction. This will reduce blood flow to the uterus and make your pain worse. ^{[24] X Trusted Source Mayo Clinic Go to Source}

Physical activity

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Do exercise. Exercise can help ease general menstrual symptoms, including menstrual cramps. Exercise helps release endorphins, a natural pain reliever. Endorphins also help you deal with prostaglandins in the body that cause spasms and pain. For this reason, being active can help ease your pain. ^{[25] X Research Sources}

Try a variety of aerobic exercises, such as walking, jogging, biking, swimming, kayaking, hiking, or taking a class at the gym.

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Do simple stretches. Stretching relaxes your muscles and helps relieve pain. Sit on the floor with your feet wide apart. Bend forward to try to touch your toes or ankles. Inhale while keeping your back straight. After a few breaths, bend toward the floor.

You can also try simple stretches to stretch your back or abdomen, depending on where you feel the most pain.

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Increase sexual activity. Many women feel that orgasm helps relieve menstrual pain. The reason for this is still unclear, but it may be related to the release of endorphins when the body is sexually aroused. Similar to exercise, the endorphins released during orgasm can help reduce menstrual pain and inflammation. ^{[26] X Research Sources}

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Yoga. Similar to aerobic exercise and stretching, yoga helps you relax and relieve pain in the back, legs, and abdomen. When you have menstrual cramps, try different yoga poses to help ease the pain. Before you begin, be sure to wear comfortable clothing and turn on soft music.

You can do the bow-to-knee pose. Sit on the floor and spread your legs in front of you. Bend one leg at a 90-degree angle so that the heel touches the inside of the thigh. Inhale and grab your shin, ankle, or foot. Stretch toward your feet. Exhale and bend from the groin position. Lean in and straighten your back instead of arching your back. Holding the position and breathing, stretch toward your heels and press your sitting bones on the floor. Hold the pose for 1-3 minutes, then switch sides.
You can also try the noose pose. Squat on the floor with your feet close together. Lower until your butt reaches your heels. Inhale, then move your knees to the left while rotating your torso to the right. As you exhale, wrap your left arm behind you and wrap it around your knees and legs. Inhale and bring your right arm back to grab the hand. Exhale as you look over your right shoulder. Hold the pose for 30-60 seconds and remember to breathe. Then switch sides.
Alternatively, you can also do camel pose. Start in a kneeling position, feet shoulder width apart. Make sure your shins and feet are firmly in contact with the floor. Place your hand on your butt with your fingers pointing down. Breathe in. Lift your chest and lower your shoulders toward your ribs. Exhale, then push your hips forward while you arch back. To fix the pose, place your hands on your feet. Breast augmentation. Breathe steadily for 30-60 seconds. ^{[27] X Research Source}

Advice

If you experience unusual menstrual cramps and feel like there’s something wrong with your body, go to the hospital to talk to your doctor about your symptoms. Your abdominal pain could be a sign of other underlying disorders that need to be treated, such as endometriosis, endometriosis, fibroids, pelvic inflammatory disease. (PID), birth defects, or cancer.
You should also seek medical attention if you have abdominal pain accompanied by other symptoms including fever, vomiting, and heavy menstrual bleeding that completely wet a regular tampon or tampon in each session. two hours, dizziness or fainting, sudden pain or severe pain, pain that is different from the usual menstrual cramps, pain when urinating, unusual vaginal discharge, and pain during sex.
Lie on your back and place a hot water bottle on your abdomen. Distract yourself by watching a movie or reading a book or doing something enjoyable that forces you to focus and avoid thinking about your period pain.
Eat more foods that contain potassium, such as bananas.
Lie on your stomach or side and straighten your legs. For many people, the pain is caused by their legs pulling toward their abdomen.
Shower a little longer. While this method won’t save you water, it will probably help relieve your colic.
Drinking tea can also help ease the pain.
Dipping a washcloth in hot water and applying it to the painful area is also an effective way to soothe an upset stomach.
Although it may sound strange, having a bowel movement can also help relieve any pressure or pain you’re experiencing.
Do not use an ice pack or any other cold object to relieve the pain.
Using the medicine too often can harm the stomach. They can also cause diarrhea, and cause drug resistance.
Lie on your back and bend into a bridge pose. This method will help you straighten your abdominal muscles enough that when you apply heat to the painful area, the pain will quickly be relieved.

Steps

Seek medical help

Using alternative therapies and natural remedies

Dietary changes and nutritional supplements

Physical activity

Advice

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