🗣️ Author: Chloe Gray -freelance feature writer and editor specialising in women’s health and fitness, social issues and equality.
I’m a health editor who suffers from extremely bad period pain, so much of my work and personal life is spent researching menstrual cycles and how to manage when they throw you off course.
Known as dysmenorrhea, it impacts up to 90% of people who have periods, yet pain so bad it stops you from living your normal life, whether socialising, working or exercising, is not considered a normal side effect of the menstrual cycle. That means people with period pain should take their symptoms seriously and talk with a doctor to discover if it is a sign of more worrying complications, such as PCOS or endometriosis.
What causes period pains?
Period pain is most commonly caused by the uterus contracting to expel the lining of the womb. Those contractions can be uncomfortable, or even painful.. These contractions are triggered by prostaglandins – hormone-like chemicals released by the uterine lining as it sheds. People with higher levels of prostaglandins have been found to have more painful periods, though this is typically genetic.
Those contractions can also impact other organs in the lower abdomen. Prostaglandins can act on the bowel as well as the uterus, which helps explain the digestive aches, nausea, and changes in bowel habits many people experience around their period.
More serious complications, such as endometriosis, can make period pain feel worse. This is when tissue similar to the lining of the womb grows outside of the uterus. Around your period, it receives the same message that it's time to shed, which can cause localised bleeding, inflammation, and — over time — scar tissue that may bind organs together.
How to ease period pains
Dealing with period pain is different for everyone. Some people find solutions to reduce the intensity of the pain itself, while others simply find a way to stay as comfortable as possible when it hits.
Medicine
The best pharmaceutical solution for period pain is ibuprofen or other anti-inflammatory medications. These painkillers work by reducing prostaglandin production. They aren’t suitable for everyone, and should only be taken according to packet instructions and on the advice of your GP or pharmacist. Some drugs are specifically branded as period pain relief medications and typically contain these anti-inflammatory medications, sometimes combined with caffeine to support energy.
Heat
A hot water bottle on your stomach always feels comforting with period pains, and there’s science behind snuggling up on the sofa with one. Research shows heat helps muscles to relax, directly reducing the intensity of contractions. But it also leads to vasodilation, where the blood vessels widen, to increase blood flow. It’s thought that this increased circulation helps deliver oxygen and nutrients to contracting muscles, allowing the uterine muscles to relax and easing cramps.
Electrostimulation
Products like the Compex TENS Machine use electrostimulation to reduce period pain. It works by stimulating the superficial nerve fibre by provoking tingling sensations under the electrodes. As these sensations travel back up to the brain via the spinal cord, they reduce or stop the pain signals.
Natural remedies
Some people swear by magnesium supplements, which can relax muscle cramps, or herbal teas to soothe soreness. While the scientific evidence behind some techniques varies, anything that works for you is legitimate. If you have found an easy habit that makes you feel more comfortable, make sure to keep it in your monthly rotation.
How to exercise with period pains
For many people with period pains, moving from bed or the sofa feels too much. If that’s you, don’t push yourself too hard and focus on being gentle to your body.
However, I know that even when my period is at its worst, some exercise can help my pain. That’s because exercise has been shown to reduce prostaglandins and increase blood flow, which can reduce tension. Doing something kind for yourself can also help your mental health and lift your mood if pain is getting you down.
Pilates is often my favourite when I’m on my period as it’s not too intensive, saving some of my already-low energy. It’s also a great balance of stretching and activating the muscles that tend to be sore, like my abdomen, hips and back.
If I fancy going to the gym, I try to keep the exercise simple to avoid over-straining already sore muscles. And if I’m training for a race, I often do have to run despite the pain. I’ll avoid running on day one and two of my bleed, when the pain is worst. When I am on my run, I’ll try to keep the intensity low and always wear period knickers to feel comfortable and secure while reducing chafe.
In the long run, regularly exercising has been shown to reduce period pain. Aim to stick to a routine at other points during your cycle when you don’t have pain, and you might find it allows you to exercise more easily when the cramps strike.
Nutrition for period pains
Eating well both on and off your period can help ease your period pain.
Many people prefer easy-to-digest food when on their period, like soups, crackers and toast. This can stop digestive discomfort on top of cramps, and can feel warming and soothing. High-fibre foods, like vegetables, beans and legumes, can be harder to tolerate when bloated and cramping, but are important to include in your overall diet. That’s because fibre ensures you go to the toilet regularly, making sure excess eostrogen is flushed out of your system and reducing inflammation.
Magnesium is an important mineral that supports muscle function and reduces cramps, including stomach cramps during your period. It’s found in foods like dark chocolate, avocados and nuts. Potassium is another mineral that helps with cramps, found in bananas, dried fruit and spinach.
You lose iron in your blood during your period, and around a third of women of reproductive age are low in the mineral. Iron is found in high levels in red meat, dark leafy greens and beans. If you have heavy periods and frequently feel tired, talk to your GP about your iron levels.
When do period pains become a problem?
Painful periods are not normal, despite being common. You should expect your periods to be uncomfortable, but not to the point that they disrupt your life or cause pain. If you’re unable to continue with your daily activities or that over-the-counter medication doesn’t ease the feeling, it’s important to talk to your GP to discover the cause of your pain.
Women’s health is often deprioritised or dismissed, but you deserve to get help. If you feel like something isn’t right, keep reporting your pain to ensure you’re listened to.
