Comprehensive Guide of Period Cramps: Causes, Symptoms and Remedies

Article written by : Dr. Mahima Siddhant Lalwani
Fertility specialist MS Obstetrics and Gynecology FRM FICOG DE (Germany)

Table of Contents

• What are period cramps?
• What are the causes of period cramps?
• What are the symptoms of period cramps?
• What are the risk factors of period cramps?
• How to relieve period cramps?
• Conclusion

What are period cramps?

Period cramps, also known as menstrual cramps or dysmenorrhea, are a common and often painful sensation experienced by women during their menstrual cycle. They typically occur in the lower abdomen and are caused by the uterine muscles contracting to help shed the uterine lining. This process can lead to discomfort, cramping or throbbing pain, nausea, fatigue and diarrhoea.

Sometimes, the intensity is excessive and above the threshold. This situation can be distressing and should be addressed to a gynecologist. Natural chemical compounds released by the uterus mainly prostaglandins along with other substances contribute to dysmenorrhea.

Many women experience menstrual pain just before and during their menstrual periods. It begins within 1-2 years of puberty. It can be worrisome if there is severe pain after years of normal tolerable period pain.

What are the causes of period cramps?

Period cramps can have various causes, including:

• Premenstrual Syndrome (PMS): PMS is a condition caused by hormonal changes in the body. It occurs 1 to 2 weeks before menstruation begins. PMS symptoms usually reduce after bleeding begins.

• Endometriosis: This is a silent killer of fertility. Few symptoms of dysmenorrhea, pain during intercourse, rectal pain should not be ignored as they indicate endometriosis.

• Fibroids: Non-cancerous growths in the uterus can lead to increased menstrual pain and cramping. These are the non-cancerous growths in the uterus that can lead to increased cramping.

• Pelvic inflammatory disease (PID): Infections in the reproductive organs can result in painful cramps. It is caused by sexually transmitted organism which cause inflammation of the reproductive organs and pain.

• Stress and lifestyle factors: Stress, lack of exercise, smoking, and poor diet can exacerbate menstrual cramps.

• Genetics: A family history of severe menstrual cramps may increase the likelihood of experiencing them.

What are the risk factors of period cramps?

Several risk factors can increase the likelihood of experiencing intense or painful period cramps:

• Young Age: Younger individuals, particularly teenagers, often experience more significant cramps as their bodies adjust to menstrual pattern.

• Heavy Menstrual Flow: Excessive menstrual bleeding can lead to more intense cramping. Irregular menstrual cycles or missed periods may be associated with more severe cramps when menstruation eventually occurs. Any disparity in the menstrual flow whether it is heavy menstrual cramping or irregular periods can lead to more intense cramping.

• Early Onset of Menstruation: Starting menstruation at an earlier age may be linked to more severe cramps.

• Menstrual Disorders: Conditions like endometriosis, adenomyosis, and fibroids can cause intense cramping.

• Family History: A family history of severe menstrual cramps may increase the risk of experiencing them.

• Smoking: Smoking has been linked to increased menstrual pain.

• Stress: High stress levels can exacerbate cramps.

• Lack of Exercise: A sedentary lifestyle may contribute to more severe cramps.

• Dietary Factors: A diet high in processed foods, caffeine, and sugar may worsen cramps.

How to relieve period cramps?

• Medications: Nonsteroidal Anti-inflammatory Drugs or NSAIDs helps to relieve menstrual pain. They are also useful in heavy menstrual bleeding. They reduce the body’s production of prostaglandin. There are other OTC tablets for period cramps available in the market. You need to consult your gynecologist before taking any medication for period cramps.

• Heat Fomentation: Applying regulated monitored heat to your lower back and abdominal helps to reduce the pain during period cramps. A study revealed that heat therapy was as effective at treating menstrual pain as NSAIDS (1).  If you don’t have a heating pad you can also take a bath with warm water or use a hot towel.

• Exercise and Yoga: Gentle physical activity, like walking or yoga, can improve blood flow and reduce cramping. Exercising before or during period helps to release endorphins, a hormone that helps to reduce pain and relax your muscles. Research suggests that light exercise during periods not only helps to reduce menstrual pain but also eliminate or reduce the need for pain-relief medication (2).

• Yoga and other aerobic exercises also help to reduce PMS symptoms. One study found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. Yoga poses like cat cow pose, child pose, plank pose, and cobra pose are some of the best exercises for period cramps.

• Consume nutritional supplements: Supplements such as vitamin D help your body absorb calcium and reduce inflammation. Other beneficial supplements that help to reduce pain and inflammation are omega-3, vitamin E and magnesium. Primrose oil, Vit B6 (pyridoxine) help with breast tenderness.

• It’s essential to remember that what works best can vary from person to person, so you may need to experiment with different remedies to find what provides you with the most relief. If your period cramps are severe, persistent, or significantly interfere with your daily life, consider consulting a healthcare provider for further evaluation and treatment options.

• Avoid certain foods: Foods that cause bloating and water retention are bad foods that must be avoided during periods. These foods include fatty foods, alcohol, carbonated drinks, caffeine and salty foods. Avoiding such foods can provide period cramp relief and decrease tension.

• Empirical treatment: Herbs have anti-inflammatory and antispasmodic properties which can reduce the muscle contractions and swelling associated with menstrual pain. Herbal ingredients like chamomile tea, cinnamon help in pain relief and spasms.  Another major herb is cinnamon which helps to control bleeding, pain, nausea, and vomiting. Ginger and fennel seeds are also proven to provide relief from period pain.

• Massaging with essential oil like fennel, peppermint and aroma therapy have been proven beneficial under supervision and guidance of a therapist. Massaging specific points around your abdomen for 20 mins can reduce the pain. Aroma therapy is also helps to reduce menstrual pain and provides other health benefits (3).

Some of the common essential oils that help in period cramps include lavender, rose, peppermint and fennel.

Conclusion

In conclusion, period cramps, or dysmenorrhea, are a common discomfort experienced by many individuals during menstruation. While they can be challenging, various home remedies like heat fomentation, over-the-counter pain relievers, and lifestyle adjustments can help manage and alleviate the pain. If cramps are severe or persistent, seeking medical advice is crucial for proper diagnosis and tailored treatment.