For many women and people who menstruate, periods are a regular part of life - but the discomfort that comes with them doesn’t have to be. Period pain, medically known as dysmenorrhea, affects an estimated 80-90% of menstruating individuals at some point. For some, it’s a mild annoyance; for others, it can be debilitating, interfering with daily activities, work, school, or sleep.
But what exactly causes these cramps and aches, and more importantly, what can you do about them?
Let’s dive into the science of period pain, the different types, and the most effective ways to manage and reduce it.
What causes period pain?
Each month, your body prepares for the possibility of pregnancy by thickening the lining of the uterus (called the endometrium). If pregnancy doesn’t occur, the uterus sheds this lining through menstruation.
To help this process, your uterus contracts - much like it does during labour, but on a smaller scale. These contractions are triggered by prostaglandins, hormone-like substances that play a key role in inflammation and muscle contraction.
● The more prostaglandins you produce, the stronger the contractions.
● Stronger contractions can compress blood vessels, temporarily cutting off oxygen to the uterus, which is one of the main reasons you feel pain.
These contractions are entirely natural - but when they become too intense, they can lead to discomfort, cramping, and other symptoms.
Types of period pain
Understanding the type of period pain you’re experiencing can help guide treatment and determine whether you should seek medical advice.
1. Primary dysmenorrhea
● The most common type of period pain
● Not linked to any other medical condition
● Usually begins 1–2 days before menstruation starts and can last up to 3 days
● Often accompanied by lower abdominal pain, backache, and sometimes nausea or fatigue
● Typically begins in adolescence and may improve with age or after childbirth
2. Secondary dysmenorrhea
● Caused by an underlying health condition affecting the reproductive organs
● Pain tends to begin earlier in the menstrual cycle and lasts longer than primary dysmenorrhea
● Often gets worse over time instead of improving
● Common underlying causes include:
● Endometriosis – when tissue similar to the uterine lining grows outside the uterus
● Fibroids – benign growths in the uterine wall
● Adenomyosis – when the uterine lining grows into the muscular wall of the uterus
● Pelvic Inflammatory Disease (PID) – an infection of the reproductive organs
● Ovarian cysts
If you experience unusually heavy bleeding, pain during sex, irregular cycles, or pain that worsens over time, it’s important to speak to a doctor.
Common Symptoms That Accompany Period Pain
Period pain doesn’t always show up as simple cramps. You might also experience:
● Lower abdominal cramping
● Lower back or pelvic pain
● Pain that radiates to the thighs
● Headaches or migraines
● Nausea or vomiting
● Diarrhoea or constipation
● Fatigue and weakness
● Bloating or breast tenderness
● Mood swings or irritability
These symptoms vary from person to person and even from cycle to cycle.
How to Relieve and Manage Period Pain
The good news? There are many ways to manage period pain. Some people find relief through natural remedies, while others prefer medication or medical interventions. It’s about finding what works for your body and your lifestyle.
1. Use heat to soothe cramps
Heat increases blood flow and helps relax the muscles of the uterus. Try:
● A heating pad or hot water bottle on your lower abdomen
● A warm bath or shower
● Heat patches (discreet and wearable under clothing)
2. Stay Active (Even a Little)
It might feel counterintuitive, but light to moderate exercise can help ease pain by:
● Releasing endorphins, your body’s natural painkillers
● Reducing stress and tension
● Improving blood circulation
Try gentle activities like:
● Walking
● Yoga or stretching
● Low-impact cardio (cycling, swimming)
Even 20–30 minutes a few times per week can make a difference.
3. Over-the-Counter Pain Relief
Non-steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen:
These medications reduce prostaglandin production and relieve pain and inflammation. They work best when taken at the first sign of pain, or just before your period starts if your cycle is regular.
Note: Always follow dosage instructions and consult a healthcare provider if you have stomach issues or take medication regularly.
4. Consider Hormonal Birth Control
Hormonal contraceptives (such as the pill, patch, ring, injection, or hormonal IUD) can:
● Regulate or lighten periods
● Reduce ovulation and prostaglandin levels
● Sometimes stop menstruation altogether
Many women find their cramps significantly decrease or even disappear while on birth control. Talk to your doctor about whether this is right for you.
5. Try Lifestyle and Nutritional Support
While no diet is a magic fix, certain habits may help reduce inflammation and ease pain:
● Eat more omega-3-rich foods (e.g. salmon, chia seeds, walnuts)
● Cut back on refined sugar, salt, and processed foods
● Drink plenty of water
● Limit caffeine and alcohol, especially during your period
Some supplements that may help:
● Magnesium (relaxes muscles and reduces cramps)
● Vitamin B1
● Vitamin E
● Evening primrose oil
Always speak to a healthcare provider before starting new supplements.
6. Explore Natural or Alternative Therapies
Some women find relief through:
● Acupuncture or acupressure
● Abdominal or pelvic massage
● Herbal remedies (e.g., ginger, fennel, chamomile)
● Essential oils like lavender or clary sage (used in massage or diffusers)
While more research is needed, these approaches can be a complementary part of your wellness routine.
When Should You See a Doctor?
Don’t ignore period pain that:
● Is so severe that you regularly miss work, school, or social events
● Doesn’t improve with over-the-counter meds or lifestyle changes
● Gets worse over time
● Is accompanied by heavy bleeding, spotting between periods, or other unusual symptoms
You deserve answers, and there are effective treatments available. A gynaecologist can help identify the cause and recommend the best treatment for your needs.
Final Thoughts: You Don’t Have to Suffer in Silence
Menstrual pain is incredibly common - but that doesn’t mean it’s something you should just “put up with.” Whether you manage your symptoms with a hot water bottle, a balanced diet, or medical treatment, the most important thing is listening to your body and knowing when to seek help.
Every woman’s experience with menstruation is different. There’s no one-size-fits-all solution, but with the right tools, knowledge, and support, period pain can be managed - and life doesn’t have to stop because of your cycle.
Main sources:
1. American College of Obstetricians and Gynecologists. (n.d.). Dysmenorrhea: Painful periods. ACOG. Retrieved August 11, 2025, from https://www.acog.org/womens-health
2. Dawood, M. Y. (2006). Primary dysmenorrhea: Advances in pathogenesis and management. Obstetrics & Gynecology, 108(2), 428–441. https://doi.org/10.1097/01.AOG.0000230214.26638.0c
3. Johns Hopkins Medicine. (n.d.). Dysmenorrhea. Retrieved August 11, 2025, from https://www.hopkinsmedicine.org
4. Mayo Clinic. (n.d.). Menstrual cramps: Symptoms & causes. Retrieved August 11, 2025, from https://www.mayoclinic.org
5. National Health Service. (n.d.). Period pain. NHS. Retrieved August 11, 2025, from https://www.nhs.uk/conditions/period-pain/
6. Proctor, M., & Farquhar, C. (2006). Diagnosis and management of dysmenorrhoea. BMJ, 332(7550), 1134–1138. https://doi.org/10.1136/bmj.332.7550.1134
