Menstrual pain, also known as dysmenorrhoea, is a common disorder that many women face during their menstrual cycle. Characterised by abdominal cramps, back pain and often associated with feelings of irritability and fatigue, the discomfort can range from mild to debilitating.

This phenomenon is often caused by contractions of the uterus to expel the endometrium during the menstrual period. While some women may experience mild symptoms, others face intense pain that can significantly impair their quality of life.

Remedies for menstrual pain range from traditional drugs to targeted natural treatments and are aimed at providing practical, alternative solutions to manage this monthly discomfort. From heat therapy to massage of specific points, through the adoption of a balanced diet and the use of herbal teas, we will explore natural options that may offer relief without the need for medication.Although every woman is unique, we hope to offer you useful remedies for menstrual pain that can improve your comfort and well-being during this time of the month.

Why is the menstruation sometimes more painful?

Pain related to the menstrual cycle can vary depending on several factors, which is why some women experience a lot of it while others seem to manage it quite well.

Here are some common reasons why menstrual pain can vary in intensity:

• Uterine contractions: during the menstrual period, the uterus contracts to expel the endometrium, if these contractions are more intense, they can cause more painful cramps;
• Prostaglandin level: prostaglandins are chemicals involved in the contraction of the uterus, higher levels may contribute to more intense cramping;
• Endometriosis: is a condition in which endometrial-like tissue grows outside the uterus and can cause pelvic pain during menstruation;
• Position of the uterus: if the uterus is tilted backwards (retroverted) or forwards, the risk of cramping may increase;
• Psychological factors: women who face periods of stress may perceive menstrual pain more acutely;
• Lifestyle and diet: a diet high in saturated fats and sugar, excessive caffeine consumption and smoking may contribute to increased menstrual pain;
• Exercise: Physical activity can have a positive or negative impact on menstrual pain, moderate exercise can reduce pain while excessive inactivity or strenuous physical activity can worsen it;
• Irregular menstrual cycle: may increase the likelihood of more intense cramps when it finally starts.

The reasons for experiencing this condition can be many and varied, but remedies for menstrual pain can be effective in all these situations.

Natural remedies for menstrual pain

Coping with menstrual pain is a monthly challenge for many women, with the variable discomfort that can significantly affect daily activities, from work to private life.

However, there are various approaches and remedies that aim to mitigate the pain associated with the menstrual cycle, to allow you to experience this important female moment to the fullest.

1. Heat 

Heat therapy is one of the oldest and most reliable quick remedies for menstrual pain. Applying heat to the abdominal area can help relax contracted uterine muscles, thus reducing the intensity of pain.

Here are some common ways to use heat therapy:

• Hot water bag on the lower abdomen;
• Heated pillow designed to fit the abdominal area;
• Electric blanket set to a moderate temperature to be placed on the lower abdomen;
• Hot shower or hot bath;
• Warm compresses on the lower abdomen by wrapping a hot water bottle in a towel or using a warm cloth;
• Self-adhesive thermal patches to be applied directly onto the skin.

Heat therapy not only provides immediate relief, but can also be a safe and side-effect-free method of managing menstrual pain.

1. Light exercise

Exercise, albeit moderate, can be an effective remedy for relieving menstrual pain. Physical activity can help reduce muscle tension, increase blood flow and stimulate the production of endorphins, brain chemicals that act as natural analgesics.

Let us look at some forms of exercise that could be useful during menstruation:

• Light walking;
• Yoga;
• Swimming;
• Cycling;
• Pilates;
• Light aerobic exercises.

Exercise not only affects your muscles, relaxing them. It is a time that you dedicate to yourself. During the menstrual cycle, it is most important to carve out time for yourself. Do what you like, remember that it is a special time in a woman’s life.

2. Healthy nutrition 

Nutrition affects one’s state of health both when one is well and when one is suffering for some reason. The period of the menstrual cycle is no exception.

Here are some nutritional tips that may help alleviate menstrual pain:

• Magnesium-rich foods such as bananas, nuts, and green leafy vegetables relax muscles and reduce cramps;
• Foods with calcium, such as dairy products, tofu and green leafy vegetables, contribute to muscle well-being and reduce irritability;
• Women often lose iron during their menstrual cycle, so supplementing iron-rich foods such as lean meat, pulses and green leafy vegetables can prevent anaemia and associated fatigue;
• Some studies suggest that limiting caffeine and sugar can reduce irritability and improve menstrual pain management, as well as limiting alcohol consumption;
• Maintaining a good level of hydration can help relieve swelling and improve the feeling of well-being;
• Fibre-rich foods such as fruit, vegetables and whole grains can help regulate the digestive system;
• Limit consumption of foods high in saturated fats such as fried foods and high-fat foods.

It is important to experiment and adapt your diet according to your individual needs and your body’s response.

1. CBD

Staying on the subject of plants, another interesting herb for personal care is cannabis. From the latter, a very powerful active ingredient is extracted that goes by the name of cannabidiol, or CBD.

Scientists claim that CBD may be helpful in managing menstrual pain due to its numerous properties.

Here are some considerations on the use of CBD for menstrual pain:

• Anti-inflammatory: may help reduce the inflammation associated with cramps;
• Analgesic: may reduce the perception of pain;
• Muscle relaxant: helps reduce muscle tension and cramps;
• Stress and anxiety management: it is known for its anxiolytic and relaxing properties.

There are many CBD-based products that have been created and tested over time, from herbal teas to supplements. It is a natural remedy as old as mankind that has recently been rediscovered for its powerful beneficial properties.

1. Herbal teas

Herbal teas are a natural, relaxing remedy that many women find beneficial for relieving menstrual pain. Some herbs have anti-inflammatory, antispasmodic and calming properties that can help reduce cramps and improve overall well-being during the menstrual cycle.

Here are some herbal teas you could try:

• Chamomile: known for its antispasmodic and relaxing properties, it calms uterine muscles and reduces irritability;
• Peppermint: has antispasmodic effects that can help relieve cramps, plus its fresh flavour can help to refresh and relax;
• Ginger: has anti-inflammatory properties and can help reduce the pain and inflammation associated with menstrual pain, as well as calming nausea;
• Raspberry leaves: contain nutrients that can support the female reproductive system, as an herbal tea is often recommended to reduce cramps and improve the regularity of the menstrual cycle;
• Dong Quai: this herb is used in traditional Chinese medicine to relieve menstrual cramps;
• Lavender: has calming properties and can help reduce stress and anxiety;
• Liquorice: liquorice root extract may have anti-inflammatory and anti-spastic effects.

Remember that everyone responds differently to herbal tea ingredients, so it is best to experiment for yourself which one works best for you.

1. Omega-3

Omega-3 fatty acids are polyunsaturated fats that are known to have several health benefits, including anti-inflammatory, pain-relieving and mood-regulating properties that can be helpful in relieving menstrual pain.

To include omega-3s in your diet and benefit from their potential positive effects on menstrual pain, consider the following sources:

• Oily fish such as salmon, tuna, sardines and mackerel are rich in Omega-3, especially DHA and EPA;
• Walnuts, especially English walnuts, are a good source of alpha-linolenic acid (ALA), a type of Omega-3;
• Flaxseeds are rich in ALA and can be added to yoghurt, smoothies or salads;
• Flaxseed oil can be used as a salad dressing or added to already prepared dishes;
• Fish oil, available in supplements.

Omega-3s should be part of a balanced diet, but they clearly cannot replace other therapies or treatments recommended by a doctor.

2. Massage

Massage can help reduce muscle tension, improve blood circulation and promote general relaxation, which can lead to relief from cramps and discomfort associated with the menstrual cycle.

Here are some tips on how to use massage to relieve menstrual pain:

• Abdominal: apply light circular pressure with slow, gentle movements in the abdominal area to relax the contracted uterine muscles;
• Lumbar: focus on the lower back, where many women experience pain during their menstrual cycle;
• To the pelvic area: gentle movements in the pelvic area can help improve blood circulation and reduce muscle tension;
• Feet and ankles: can stimulate pressure points that can contribute to general body relaxation;
• With essential oil: the use of essential oils, such as lavender or camomile oil, during the massage can add a relaxing aromatherapeutic element and may have calming properties;
• Self-massage: you can perform a self-massage with gentle, circular movements in the abdominal and lumbar area;
• With hot stones: can add an element of relaxing warmth, helping to reduce muscle tension;
• Shiatsu massage: this form of Japanese massage is based on the pressure of fingers and hands on specific points of the body.

The massage can be combined with one of the natural remedies for menstrual pain that we have seen above.

3. Acupressure

Acupressure is a technique involving the stimulation of specific pressure points in the body to relieve pain and promote well-being, without inflicting any harm.

For menstrual pain, there are some key pressure points that can be stimulated to reduce cramps and improve energy flow:

• Large Intestine 4 (LI4): located on the upper part of the hand, between the thumb and forefinger, in the fleshy part, it can be stimulated with circular movements and moderate pressure to reduce abdominal pain;
• For the uterus: located 3-4 fingers below the navel, you can stimulate it with gentle, constant pressure to reduce uterine cramps;
• Spleen canal 6 (SP6): located 4 fingers above the ankle, on the inside of the leg, stimulating it can help balance energy and relieve cramps;
• Liver 3 (LV3): located between the big toe and the second toe, on the top of the foot, can be stimulated with circular pressure to relieve pain and improve energy flow;
• For ovarian cyst (CV3): located 3 fingers below the navel, stimulation of this point can help reduce pelvic pain;
• For Bladder 32 (BL32): located at the back, 6 fingers below the waist, it helps relax the muscles in the lower back.

When practising acupressure, use circular movements or constant pressure on the identified points. Start with light pressure and gradually increase if desired. It is important to listen to your body and stop if you experience discomfort or pain.

1. Vitamin D and D3

Vitamin D3 is a fat-soluble vitamin that plays an important role in healthy bones, muscles and the immune system. In recent years, several studies have shown that vitamin D3 can also be effective in the treatment of menstrual pain.

Vitamin D3 appears to act by reducing the production of prostaglandins and, consequently, menstrual pain. In a study of 40 women with dysmenorrhoea, women who took a dose of 300,000 IU of vitamin D3 per month reported a significant reduction in menstrual pain compared to those who took a placebo.

In general, vitamin D has a significant impact on the immune system and bone health. It can be taken through sun exposure, diet and supplements.

2. Stress reduction

Stress management can be an important complementary remedy for reducing menstrual pain. Stress can intensify menstrual symptoms, increasing the perception of pain and contributing to a general state of discomfort.

You can keep it at bay by practising a soothing physical activity, doing meditation, trying relaxation techniques or, more simply, by resting.

Many women today experience their periods as a limitation that prevents them from carrying out their normal daily activities. In reality, it is a very important time of the month, where one should listen to oneself, where one should dedicate time to oneself and to being a woman. Magically, menstrual pains will be alleviated without the need for great remedies.

Medicines to alleviate menstrual pain

To relieve menstrual pain, there are several types of over-the-counter and prescription drugs that can be used. Before relieving menstrual pain with medication, it is always advisable to consult a doctor before starting any drug treatment, in order to identify the best option based on your specific needs and health condition.

We list some of the medicines commonly used for the relief of menstrual pain:

• Over-the-counter painkillers, the most common being paracetamol, which is well tolerated and has a low risk of side effects, and ibuprofen, indicated to reduce pain, inflammation and fever;
• Non-steroidal anti-inflammatory drugs such as naproxen;
• Combination drugs including paracetamol and codeine to provide relief from severe menstrual pain;
• Oral contraceptives such as the contraceptive pill, which should only be taken with a doctor’s prescription;
• Anti-spastic drugs, including Buscopan;
• Selective serotonin reuptake inhibitors such as Fluoxetine and Sertraline to regulate mood swings and reduce irritability;
• Anti-inflammatory drugs specifically for menstrual pain, including extended-release ibuprofen.

Be aware, however, that if your period pains are severe or persistent, it is essential to consult a doctor for a more thorough evaluation.

Positions to get into when you have a stomach ache

When you have a stomach ache due to your menstrual cycle, certain positions and practices can help reduce discomfort and promote relaxation of the abdominal muscles.

Let’s look at some positions to relieve menstrual pain:

• Fetal: lie on your side with your knees bent towards your chest and place a pillow between your knees for comfort;
• On all fours: stand on the ground in a four-legged position, with your hands and knees supported, and perform gentle back and forth or circular movements with your pelvis to relax your abdominal and back muscles;
• Lie on your back with your legs raised: lying on your back with a pillow under your hips, lifting your legs slightly, can improve blood flow in the abdominal area and reduce pressure on the muscles;
• Of the lotus or semi-open lotus: sit on the floor with your legs crossed (lotus position) or semi-crossed, keep your back straight and breathe deeply;
• Cat and cow position: in the four-legged position, alternate between arching the back upwards (cat position) and arching the back downwards (cow position), these movements can help relax the abdominal muscles;
• Kneeling with torso bent forward: get on your knees with your hands resting on the floor, bend forward, bringing your torso towards the floor to extend the spine and relieve tension in the lumbar region;
• Knees to chest: lie on your back and bring your knees towards your chest and wrap your arms around your knees.

Remember that it is important to listen to your body and choose the position that offers you the most comfort at that moment.

How to prevent severe menstrual pain

Do you already know that you will be in a lot of pain next period? Besides maintaining a healthy diet and exercising regularly, there are other remedies you can try to prevent period pains.

As natural remedies we find:

• Thermotherapy: the application of heat or cold to the lower abdomen using a hot water bottle, heating pillow or cold pack;
• Aromatherapy: inhaling essential oils such as lavender or peppermint can help relax and reduce pain.
• Lifestyle modifications: get enough sleep, eat healthy food and reduce stress.

As pharmacological remedies, on the other hand, there are the already mentioned non-steroidal anti-inflammatory drugs, which fight pain and inflammation from the very beginning, or hormones such as the contraceptive pill (which, however, deserves a very thorough evaluation with a doctor).

If discomfort still occurs, you can try one of the many remedies for menstrual pain that we have suggested.