Menstrual cramps are a problem that everyone solves in their own way. A large number of pain relievers allowed women and girls to fight unpleasant and sometimes painful conditions during menstruation. These pain relievers allowed them to lead an active lifestyle because few people can afford to take sick leave once a month.
However, there is an equally justified way to alleviate your well-being without resorting to painkillers. But to help yourself, you need to know how your body functions. We decided to put together some effective life hacks for those who want to get rid of menstrual cramps.
Tips To Reduce Menstrual Pain
Follow these tips and enjoy pain-free menstruation.
1. Try Breathing Exercises
Despite the fact that many neglect breathing exercises, they have benefits and real effects. So during such mini-meditations, the muscles relax, and you can get rid of painful sensations wherever you are at the moment. All you need is a secluded spot where you can relax and take a few deep breaths.
Sit upright, straighten your shoulders and inhale as deeply as possible. Hold your breath for a few seconds, and then exhale completely. This will help oxygenate your body and allow muscles to relax. But if the situation is much more serious than mild discomfort, extend this breathing session.
2. Walk-In Fresh Air
Walking is far from comfortable if you feel a weight in the lower abdomen that literally folds you in half. In addition, loss of blood can cause dizziness, and the walk will end in fainting.
But if you feel that you are able to walk a little and get some air, then such an exercise can help. It will give the muscles a release. Another great way to relieve pain is to go to the pool and swim.
3. Practice Yoga
Yoga is one of the best ways to relax your muscles and bring your body into balance with your emotional state during your period. Some positions, such as lotus, dog, camel, or fish, are great for relieving tension in your pelvic muscles and relieving cramps.
Also, during yoga, you can restore your breathing. If you have the opportunity to cut out any other physical or intellectual activity, then spread the rug and exercise a little.
4. Try Simple Exercises
If yoga is not something that you feel comfortable in, then you can take a more active route and do exercise. Not all physical exercise has a positive effect on a weakened body, so exclude strength exercises. Don’t start running or pumping muscles. Instead, focus on stretching your back, hips, lower back, and pelvis.
Plus, most stretching exercises can be done outside the home. Lie on your back and pull your knees bent to your chest. This will help release tension from the hips and relax the lower back, which is an area where many women experience severe pain and tension.
Sit, lean forward, and stretch your fingers to your feet along your outstretched leg. This relaxes your back muscles and relieves stress on your spine. Avoid any exercise that requires standing, balancing, or changing the position of the head (bending down, headstand, or handstand).
5. Massage Your Body
If you do not want to resort to exercise, then massage is an easier way to relax the muscles tense. Massage your abdomen with light circular motions. Rub your lower back with a tennis ball, or have someone rub your back. Also, pay attention to your legs, massaging them from the feet to the thighs.
Thus, you improve blood circulation, and oxygen entering the blood will help relieve pain. It is also recommended to use natural oils with a calming effect, such as lavender, to make the massage more effective.
6. Try To Sleep
Stress and constant fatigue can increase pain, so during menstruation, you need to isolate yourself from all kinds of anxiety. If you are feeling very unwell, it is better to lie down and try to sleep.
Listen to soothing music so that you forget about what worries you. Sleep is generally the best stress reliever, so don’t neglect it, especially if you’ve had problems with it lately. Sip hot milk or a soothing herbal tea and relax in a quiet, dark room.
7. Try Heating Pad
It is known that using a heating pad or something warm can reduce abdominal or lower back pain. Try this option if necessary. Apply a warm towel or heating pad to your stomach.
But watch the temperature to avoid burning your skin and causing another source of pain. After 10-15 minutes, you need to remove the heating pad and let the skin return to its usual temperature.
8. Eliminate Alcohol, Drugs, and Cigarettes
Those who abuse opioid drugs or alcohol have disrupted the menstrual cycle and experience more severe cramps than others. Thus, understand the effects of opioid abuse on your menstrual cycle and abstain from using it.
Besides, alcohol and tobacco can cause blood vessels to shrink, which will only increase the pain. That is why it is worth giving up these products at the time of painful sensations. Professional counseling may assist in this regard.
9. Eat Healthy Foods
Dehydration is usually associated with menstrual pain. This is due to the fact that menstrual cramps can be more severe than normal because the muscles lack water.
Start consuming fluids to restore moisture to your body. Avoid caffeine as it can trigger cramping. Coffee, black tea, chocolate, alcohol, and other harmful substances are not allowed during menstrual cramps.
Besides, you should prefer more useful snacks, as low levels of potassium, calcium, and magnesium can cause pain during menstruation. Cheese, yogurt, bananas, oranges, nuts, and avocados can help you snack while helping your body.
Painful menstrual days can affect your routine, performance, and health. Thus, try the hacks mentioned in this article to deal with the pain and reduce it instantly. If still the pain sustains, consult your doctor.