Adults only (18+)

How to Relieve Menstrual Pain

Menstrual pain, often referred to as period pain or dysmenorrhoea, is a common experience for many people who menstruate. While for some it causes only mild discomfort, for others it can interfere with daily life, making work, school or social activities difficult to manage. The pain can range from dull and achy to sharp and intense, and it may vary from month to month.

Understanding what causes menstrual pain and how to relieve it can help you feel more comfortable and in control during your period.

What Is Menstrual Pain?

Menstrual pain is usually felt as cramping or aching in the lower abdomen. It may also radiate to the lower back, thighs or hips. This pain typically begins just before or during the first few days of a period and usually eases after a few days.

The pain is caused by natural muscle contractions in the uterus. During your period, the uterus contracts to help shed its lining, and this process is driven by hormone-like substances called prostaglandins. Higher levels of prostaglandins can cause more intense contractions, leading to stronger pain.

There are two types of menstrual pain. Primary dysmenorrhoea refers to period pain without an underlying condition and often starts during adolescence. Secondary dysmenorrhoea is caused by an underlying issue such as endometriosis, fibroids or pelvic inflammatory disease, and it may begin later in life or get worse over time.

What Menstrual Pain Feels Like

Most people experience menstrual pain as a cramping feeling in the lower tummy. Some describe it as a throbbing ache, a dragging sensation or a sharp pain that comes and goes. It might be accompanied by bloating, fatigue, mood changes or digestive upset.

Some people also experience nausea, diarrhoea, headaches or dizziness. If the pain is severe or persists beyond your period, it may be a sign of an underlying condition that needs medical attention.

How to Relieve Menstrual Pain at Home

Many people find that applying warmth to the lower tummy helps relax the muscles of the uterus and eases the cramping. You can use a hot water bottle, heat pad or have a warm bath. Wearing soft, loose clothing during your period may also help relieve discomfort and reduce pressure on the abdomen.

Gentle exercise can also provide relief. Although it might be the last thing you feel like doing, movement helps increase blood flow and releases endorphins, which are natural pain relievers. Even a short walk, light stretching or yoga can ease discomfort.

Pain relief medication such as ibuprofen or naproxen can be very effective at reducing menstrual cramps. These work by lowering prostaglandin levels and are most effective when taken at the first sign of pain. If you cannot take non-steroidal anti-inflammatory drugs, paracetamol may also help, though it may not be as effective for severe cramps.

Massage of the lower abdomen using circular motions can reduce tension and improve circulation. Some people find that certain relaxation techniques such as deep breathing or mindfulness also help ease the stress and physical discomfort of period pain.

Diet and Lifestyle Tips

Staying hydrated and avoiding excess caffeine, alcohol and salty foods may reduce bloating and cramping. Eating a balanced diet with plenty of fruit, vegetables, wholegrains and lean proteins supports overall wellbeing and can reduce inflammation.

Some people find that taking supplements such as magnesium, vitamin B1 or omega-3 fatty acids can help, although the evidence is still mixed. It is a good idea to speak to your GP or pharmacist before starting any new supplement.

Getting regular sleep and managing stress levels also play a role in how your body copes with pain. Keeping a period diary can help you track your symptoms and notice patterns over time.

When to Speak to a GP

You should speak to a GP if your period pain is severe, lasts longer than two to three days, or affects your ability to carry out everyday activities. If your pain has worsened over time or is accompanied by other symptoms such as heavy bleeding, irregular periods or pain during sex, it may be a sign of an underlying condition like endometriosis or fibroids.

Your doctor may suggest further investigation such as an ultrasound or refer you to a specialist. They may also recommend hormonal treatments such as the contraceptive pill, which can help reduce period pain by thinning the womb lining and reducing prostaglandin production.

Myths and Misconceptions

Many people are told that period pain is simply something to put up with. While mild discomfort is normal, pain that interferes with daily life is not something you should have to accept. Help is available and treatments can make a real difference.

It is also a common myth that having children will automatically cure painful periods. While pregnancy and childbirth may alter menstrual patterns, they do not guarantee the end of period pain.

Emotional and Mental Impact

Living with monthly pain can take a toll on your mental health. The unpredictability of pain, combined with other symptoms such as fatigue and irritability, can lead to stress, anxiety or low mood. If your menstrual symptoms are affecting your emotional wellbeing, speak to a GP, nurse or support service for guidance. You are not alone and support is available.

Final Thoughts

Menstrual pain is a common but often misunderstood experience. While many people manage mild cramps at home, more severe pain should never be dismissed. With the right care—whether through self-help, medication or medical treatment—you can find relief and improve your quality of life during your period. Trust your instincts, track your symptoms and don’t hesitate to seek advice if your pain becomes unmanageable.