For many people, bad period pain is something that they dread every month. It’s characterised by lower abdomen pain and is typically felt in the first two days of the period. For some, this pain can be a mild discomfort. For others, it can be pain that makes it hard to go about their daily lives1.
But what exactly is it and why does it happen? Let’s take a closer look at the causes and what you can do to help ease those monthly pains.
What are period cramps?
Period cramps, or menstrual cramps, are a type of pain, throbbing or discomfort experienced during the menstrual period2.
The most common type of period pain, and is described as a cramping feeling in the lower abdomen1. It typically occurs in the days leading up to or the first two to three days of the period, lasting between 8 to 72 hours3.
Some women also experience other period pain symptoms, including dizziness, headaches, nausea and diarrhoea2.
What causes period cramps?
The main type of menstrual pain is caused by chemicals in the lining of your uterus, known as prostaglandins1. These hormone-like substances cause the tightening of muscles, helping to shed your uterine lining - otherwise known as the bleeding you experience during your period3. However, some women actually produce more prostaglandins, making them more sensitive to these contractions3, leading to period pain.
Prostaglandins period pain can feel different for every woman. Some women experience a mild tugging sensation or mild discomfort, while others experience more intense pain3. There are some studies that suggest women under the age of 30, with heavy periods or who are experiencing stress may be more prone to period pain. It can also run in the family3.
Is period pain normal?
Painful periods can affect anyone who has periods4, and are completely normal if the pain occurs during the first two days of your period1. Mild period pain is also considered normal if it occurs in your lower abdomen in the days leading up to your period. This pain may also be felt in the lower back and thighs4.
However, you should find relief with self-care measures such as a warm bath or hot compress1. Keep in mind that if you’re experiencing extremely bad period pain or if it's starting to interrupt your day-to-day life, it’s best to seek medical advice from a doctor.
How to help period cramps
What helps with period pain is a common question from people who experience cramping each month. Most will have their own preferred methods of how to help with period cramps and find what works for them.
However, generally there are a few selfcare things you can try. For mild discomfort, a warm bath or shower, applying a heat pad to the area of discomfort, gentle exercise may provide some relief4. Making adjustments to your diet and exercise may also help some women with period cramps4.
Exercising regularly has been shown to help reduce period pain. You can even try aerobic exercise, like dancing, cycling, walking, and jogging, for 20 minutes up to 3 times a week. Exercises like this have been shown to help reduce adrenal cortisol, which can help lead to reduced pain. Studies have also found that having higher levels of ‘happy’ hormones, like serotonin and endorphins, has been linked to fewer and less severe period pain symptoms5.
Some women also experience fewer or less severe period pain symptoms as a result of eating a diet rich in omega 3 fatty acids and lean meats with iron and protein6. Some studies also suggest that avoiding salty foods can help reduce fluid retention and bloating that often comes with a period6.
It’s important to find what methods work best for you. Try a few different things each month and record how you feel. From here, you can start to notice what works and what doesn’t. And remember, if your period pain is severe or getting in the way of your daily life, it’s always best to speak to a healthcare professional.
Want to know more? Learn about the menstrual cycle and women’s health on the Swisse Wellness Hub, including the role of probiotics in women’s health and the different stages of the menstrual cycle.
References:
- Australia H. Painful periods (dysmenorrhoea) [Internet]. www.healthdirect.gov.au. 2023. Available from: https://www.healthdirect.gov.au/painful-periods
- Mayo Clinic. Menstrual cramps - Symptoms and causes [Internet]. Mayo Clinic. 2018. Available from: https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938
- Information NC for B, Pike USNL of M 8600 R, MD B, Usa 20894. Period pain: Overview [Internet]. www.ncbi.nlm.nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG); 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279324/
- NHS. Period pain [Internet]. nhs.uk. 2017. Available from: https://www.nhs.uk/conditions/period-pain.
- Mohebbi Dehnavi Z, Jafarnejad F, Sadeghi Goghary S. The effect of 8 weeks aerobic exercise on severity of physical symptoms of premenstrual syndrome: a clinical trial study. BMC Women’s Health. 2018 May 31;18(1).
- Hospital TRW. Exercise, diet & periods [Internet]. The Royal Women’s Hospital. Available from: https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
