Watchman Medical Professionals Forum

If you’re at that time of the month, all squeezed up in your bed and wincing in pain from period cramps, then I feel you. Period cramps can have you questioning everything including your patience, your plans and sometimes even womanhood. But you don’t have to suffer through it.

In this article, we’ll discuss what period cramps really are, why they happen and the simple, evidence-based ways to get relief.

What are period cramps?

Period cramps (also known as dysmenorrhea) refer to the throbbing or cramping pain you feel in your lower abdomen before or during your periods [1]. Sometimes, cramps can be felt moving at the thighs or back.

Cramps are one of the most common complaints of women - both young and older [2].

Some women experience period cramps as a minor discomfort, but for up to 29% of women, period pain interferes with their daily activities.

What causes period cramps?

To discuss the causes of period cramps, we’ll look at 2 main types of period cramps:

Primary dysmenorrhea

This is the main type of period cramp. It is unrelated to any health condition but rather due to a substance known as Prostaglandin, which causes your uterus (womb) to tighten up and relax at intervals (uterine contraction). These contractions lead to less amount of oxygen getting to your uterine tissues, and the result is the severe crampy pain you feel. In fact, the amount of prostaglandins released by your body determines the intensity of pain you feel [3].

Primary period cramps typically start with your period, peak around day two and improve by day three [1]. It is common in young girls and eases off as you grow older. Some women also notice that their period cramps reduce after childbirth [4].

Secondary dysmenorrhea

Secondary period cramps are caused by some health conditions or problems of the reproductive organs [5]. They are usually more painful and would last longer, even after your period is over. This type of period pain is common in older women in their 30s to 40s.

Some causes of secondary period pain are:

Pelvic Inflammatory Disease (PID) – An infection that spreads across the reproductive organs, causing lower abdominal pain. PID is commonly caused by sexually transmitted infections.
Endometriosis – A condition where cells resembling those in your uterus grow on other parts of your body. It causes severe period cramps.
Fibroids – A condition where non-cancerous growths occur inside or outside the uterus, causing heavy periods and cramps.
Polycystic Ovarian Syndrome (PCOS) – a common condition where women may experience irregular periods, higher levels of male hormones, and enlarged ovaries with many follicles. A diagnosis is usually made if at least two of these features are present.

What do period cramps feel like?

People experience period cramps in varying ways. They are commonly felt in the lower abdomen, but some women may have cramps at their lower back or thighs.

The pain can be:

Sharp
Constricting or tightening
Aching

Period pain varies in intensity, ranging from mild to very severe pain in different women.

However, it may also experience the following symptoms:

Nausea
Vomiting
Loss of appetite
Headaches
Diarrhoea
Bloating
Tiredness
Changes in mood

How to relieve period cramps

You can better manage period cramps with medications or lifestyle tips.

MEDICATIONS

You can use NSAIDs like Ibuprofen, which eliminate period pains by blocking the effects of prostaglandins.

However, they could irritate your stomach. So, you should take them with food. Even though studies show that NSAIDs are more effective, you can use Acetaminophen (Paracetamol or Tylenol) as an alternative if NSAIDs aren't suitable for you. Try taking them a day before your period starts to get the best results [6].

LIFESTYLE TIPS

Stay hydrated: Drinking lots of water helps reduce bloating and eases period cramps. Aim to take at least 2.5 litres of water daily [7].
Use heating pads: Using heat is one of the oldest and most effective ways to ease period cramps. Heating pads, hot water bottles or even a hot bath cause increased blood flow towards your abdomen, and aid the release of the body’s natural painkillers. This reduces the muscle spasms that cause cramping [8,9].
Reduce stress: Stress has been found to worsen period cramps. So, you might want to take things slowly and get a good rest [10].
Try exercising: Exercising for 30 minutes three times a week can significantly reduce period cramps [11]
Eat well and take healthy supplements: Your diet plays a huge role in how you feel during your periods. While cravings for sweets or heavy meals are totally normal, sticking to nourishing foods can help calm inflammation. Foods like walnuts, salmon, chia seeds, tomatoes, and other omega-3-rich foods may help ease cramps. Supplements like magnesium, calcium, vitamin B6, vitamin B12, omega-3 fatty acids and even cinnamon may help reduce the severity of period cramps for some people [12].

When should you see a doctor for period cramps?

It is quite common for young girls and adults likewise to bear period pain and suffer it silently. But you shouldn’t.

So, when should you seek medical care for your period pain?

When your period cramps last longer than 2-3 days or even after your periods have stopped.
When your period cramps do not get better with over-the –counter (OTC) painkillers.
When they interfere with your daily activities.
When your period pain is accompanied by heavy bleeding and clots.
When you suddenly start having a new onset of period pains.

Your doctor will start by asking some questions to understand your symptoms, after which they’ll examine you.

Depending on their findings, they might recommend some investigations like an ultrasound to look for any underlying health conditions.

When a diagnosis is established, adequate treatment will be prescribed for you.

Wrapping it up

Period cramps are very common and can affect up to 90% of women—but that doesn’t mean you have to push through the pain. Simple lifestyle changes, like staying active, using heat, and eating well, can make a big difference in how you feel.

If your cramps are severe, last longer than a few days, or start to interfere with your daily life, reach out to your doctor. They can check for any underlying conditions and help you find the right treatment so you can feel more in control each month.

FAQs

How can I relieve bad period cramps?

A helpful way to ease severe period cramps is by taking over-the-counter pain relievers like ibuprofen, staying hydrated, and doing light exercise. If your pain doesn’t improve or begins to affect your daily routine, it’s a good idea to speak with a doctor.

What should I take for period cramps?

Over-the-counter pain relievers like ibuprofen can help ease period cramps by reducing inflammation. If ibuprofen isn’t suitable for you, acetaminophen (Tylenol/Paracetamol) may be used as an alternative. Always follow the dosing instructions and check with a healthcare professional if you’re unsure what’s right for you.

Does chocolate help with period cramps?

Dark chocolate may help ease period cramps because it contains magnesium, which helps relax the uterus and reduce cramping.

My period cramps are so bad. What can I do?

If your period cramps are becoming hard to cope with, it’s a good idea to speak with your doctor for proper evaluation and treatment.

Why do I have cramps but no periods?

If you’re having cramps but no period, it could be linked to conditions like endometriosis, pelvic inflammatory disease (PID), or fibroids. It’s important to get checked by a doctor so they can find the cause and recommend the right treatment.