Whether you’re dealing with occasional period discomfort that whispers with dull aches or the kind of intense pain that screams and shouts around the clock, period pain sucks. Period. And finding a way to mute the noise (or at least turn down the volume) can often feel like a quest for the Holy Grail.

While explorers are still searching for the Holy Grail and historians are still debating its existence, strategies for finding relief for period pain do exist.

Some tactics are tried-and-true. Others are more unconventional. Either way, there is likely an elixir out there that can curtail your period pain if not eliminate it altogether.

What causes cramps and period pain?

Several factors can conspire against you and your pain threshold around the time of your period, but one substance takes the cake for causing most of the discomfort you may experience during your period: Prostaglandins. Prostaglandins are a group of lipids (fats) with hormone-like action that your body makes at sites of tissue damage and infection.

Under normal circumstances, prostaglandins are a good thing, regulating important functions like blood flow, blood clotting, inflammation, and labor induction during pregnancy. They also cause the uterus to contract during menstruation to help shed its lining. But sometimes, especially during your period, your body can over-produce prostaglandins, which can cause prolonged inflammation, intense pain, and heavy bleeding.

Conventional Strategies for Reducing Period Pain

Over the Counter Pain Relievers

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) and naproxen (Aleve) are often the first-line of offense against period pain. Why? Because these painkillers actually block prostaglandin production.

This remedy actually strikes directly at the culprit of period pain and cramping. Experts recommend taking regular doses of NSAIDs a day or two before your period starts (or when you first notice symptoms) and continuing until your symptoms dissipate.

Birth control doesn't just prevent pregnancy

Hormonal birth control methods contain hormones that prevent ovulation and reduce the severity of menstrual cramps by also blocking prostaglandin production. They can also shorten and lighten periods. So, even if your pain isn’t completely eliminated, at least you’ll experience it for a shorter duration. These hormones can be delivered in several forms, including pills, patches, implants, injections, vaginal rings, and IUDs.

P.S. If you're interested in getting on hormonal birth control or switching birth controls, we are pros at matching you to the right pill, IUD, implant, etc. based on your wants and needs. Join Tia's membership and schedule an appointment at the clinic nearest you!

Heat the pain to beat the pain

Sometimes, keeping it simple is the best medicine of all. Applying heat to the lower abdomen/back can work wonders for some uterus owners. A good heating pad or a good old-fashioned warm bath increases blood flow and relaxes muscles, which can provide relief from period pain and cramping.

Move it to lose it

Even if you don’t feel up to it (and you won’t), gentle exercise like yoga, stretching, and walking produces feel-good hormones called endorphins that happen to be natural painkillers. Focusing on movement can also provide a distraction from the discomfort.

Sex (with a partner or alone) likely won’t be on the top of your mind either, but having an orgasm can help alleviate cramping and pain too. Not only does your uterus contract during an orgasm (which can reduce pain and tension), but your body releases endorphins during sexual activity as well.

Water for the win

Staying hydrated is always a good idea, but especially so during your period. Water and other non-sugary, non-carbonated, non-alcoholic beverages can help prevent your body from retaining water (I know that sounds counterintuitive) and reduce bloating, which often exacerbates cramps. Hot herbal teas, particularly those with anti-inflammatory properties like chamomile and ginger, can also be soothing.

Food for thought

What you eat can impact how you feel during your period. Certain foods can exacerbate cramps (think refined sugars, salty snacks, artificial ingredients, caffeine) while others can help minimize them. Eating a balanced diet rich in fresh fruits and vegetables, lean proteins, nuts, healthy fats, and whole grains can help keep inflammation at bay while improving digestion. Foods high in omega-3 fatty acids, vitamin B1 (thiamin), and magnesium (salmon, nuts, leafy greens) may also make you feel better.

Stress is more

Psychological stress and pain can form a vicious cycle, with each one seeming to feed each other. Finding ways to reduce stress during your period, through mind-body activities like mediation, deep breathing exercises, and hobbies, can help manage pain symptoms.

Alternative Therapies for Period Pain Relief

Although most alternative therapies for treating menstrual pain and cramping haven’t been studied enough for experts to fully recommend them, there is plenty of anecdotal evidence to support them in certain instances. Generally, complementary therapies fall into the “low risk/high reward” category, so as long as you do your research and talk to your healthcare provider, there is usually no down side to trying one.

• Studies have found that acupuncture, which involves inserting extremely thin needles through your skin at strategic points, can be useful in treating period cramps and pain.
• Similarly, acupressure works well for some people. This technique, like acupuncture, stimulates certain points on the body, except with gentle pressure instead of needles.
• Certain dietary supplements, like omega-3 fatty acids, vitamin E, vitamin B1 (thiamin), vitamin B6 (pyridoxine), and magnesium might reduce period cramps.
• Massaging your abdomen with essential oils (rosemary, peppermint, clary sage) may provide benefit for people experiencing period pain and cramps.
• A transcutaneous electrical nerve stimulation (TENS) device uses electrodes (attached to the skin with adhesive patches) to deliver electrical currents that stimulate nerves. It’s postulated that TENS units raise the pain threshold and release endorphins, both of which can theoretically help reduce pain.

Don't let cramps cramp your style

Period cramps and pain are common problems that sometimes require an uncommon approach. Still, with the right mix of self-care practices, lifestyle alterations, and possible medical intervention, many people find relief from the pain of periods. Everybody and every body are different, so don’t be afraid to try various approaches until you discover your ideal period pain and cramping cocktail.

If your pain and cramps are severe and nothing seems to help, it’s a good idea to speak with your healthcare provider. In some cases, painful periods can be a sign of underlying conditions like endometriosis, uterine fibroids, adenomyosis, or pelvic inflammatory disease, and a clinical expert will be able to offer personalized advice and treatment options.