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I’m sorry, but even after having what feels like 3523734983 periods, I still face mine like it’s the first. And honestly, whoever said “it gets easier with time” was definitely NOT someone who’s been through it.
Cramps? Check. Back pain? Double-check. That general “I need to crawl under five blankets” vibe? Oh, we’ve all been there.
But here’s the thing—while we can’t hit the skip button on Aunt Flo’s monthly visit, there are ways to ease some of that discomfort and reclaim your sanity.
Grab some tea (or a heating pad!) because we’re about to share…
10 tried-and-true hacks to make period pain a little more bearable 😉
1. Heat It Up!
There’s a reason heating pads are a go-to remedy. Applying heat to your belly or lower back helps relax the muscles causing cramps.
Don’t have a heating pad? No worries! A warm water bottle or even a sock filled with rice (microwaved for a minute) works just as well. Bonus points if you can cuddle up with a hot cup of tea while you do it.
2. Move It to Lose It
No, I’m not suggesting a hardcore gym sesh (god bless us). But gentle movement, like yoga or a walk, can work wonders! Exercise releases endorphins (your body’s natural painkillers), and those endorphins can make period pain way more bearable.
Take your sipper and walk inside the house only.
3. Treat Yourself to Dark Chocolate
Yes, chocolate can actually help. Dark chocolate (the good kind with 70% cacao or more) is packed with magnesium, which helps relax your muscles and ease cramps. Plus, it’s the ultimate comfort snack, so it’s a win-win.
4. Stay Hydrated Like a Champ
Did you know that bloating can make cramps worse? (Ugh, as if cramps weren’t bad enough already!) Drinking plenty of water helps keep bloating to a minimum.
Pro tip? Go for warm or hot water—it’ll help relax those pesky uterine muscles and ease the pain. Bonus points if you sip herbal teas like chamomile or ginger!
5. Fuel Up on Anti-Cramp Foods
What if your pantry held the secret to fighting cramps? Load up on magnesium-rich foods like dark chocolate (yes, you read that right), leafy greens, bananas, almonds, and avocado.
Pair those with anti-inflammatory options like berries, salmon, fatty fish, and turmeric. Your cramps will thank you—and so will your taste buds. Win-win!
6. Steep Your Worries Away with Herbal Teas
Chamomile, ginger, and peppermint teas aren’t just cozy—they’re magical for reducing inflammation and soothing belly pain. Plus, sipping tea feels like a tiny hug in a mug.
7. Take a Bath—Because You Deserve It
Light some candles, pour in some Epsom salts, and sink into warm bliss. Baths not only help reduce pain but also give you some much-needed me-time. Pro tip? Add a few drops of lavender oil to level up the relaxation.
I know what you are thinking—how do you take a warm bath during periods? Isn’t it messy with blood? And the answer is, no, it’s not. First thing first, the water pressure reduces blood flow temporarily, so you might not see as much as you expect.
Or you can wear a menstrual cup or tampon to avoid worrying about blood in the water. Also, limit your bath to 20–30 minutes to avoid over-soaking, which can dry out your skin.
8. Avoid the Cold—Literally
We hate to break it to you, but cold drinks aren’t your BFF during this time. Cold beverages can worsen cramps by making your muscles tense up. Instead, stick to warm drinks and keep your body cozy.
Grab a heating pad, wrap yourself in your softest blanket, and just relaxxxx.
9. Sleep (Yes, Seriously)
Don’t underestimate the power of proper sleep when you’re on your period. A tired body is more sensitive to pain—so a good night’s rest can work wonders.
Your mission? Create the comfiest, coziest sleep environment possible. Think fluffy blankets, your favorite music playlist, or pure silence. (Team nap, anyone?)
10. Period Pain? Block It with OTC Meds
Sometimes, you just need a little extra help. Over-the-counter medications like ibuprofen or naproxen are amazing for stopping cramps in their tracks.
Just remember to follow the instructions, and maybe toss in a snack when taking them (team salty or sweet?).
How do I manage period pain at school/work?
I know it is uncomfortable, but you can still do a few things to ease period pain at school/work.
- Use disposable, adhesive heat patches designed for period cramps. They’re discreet and can be worn under clothing.
- If a heating pad isn’t available, sip warm water or tea to soothe your muscles.
- Drink plenty of water.
- Choose light, anti-inflammatory snacks like nuts, fruits, or yogurt to keep energy levels up without triggering more discomfort.
- If possible, take short breaks to walk or stretch, which can ease tension and improve blood flow. Even seated, try subtle stretches like twisting your torso or rolling your shoulders.
- Wear loose, breathable clothing to avoid extra pressure on your abdomen.
- Comfortable shoes can also reduce overall body tension.
1. Does caffeine make period cramps worse?
Yes, caffeine can make cramps worse by tightening blood vessels and increasing pain. Try cutting back or switching to herbal teas.
2. Are severe period cramps normal, or should I see a doctor?
Mild to moderate cramps are normal, but severe pain that stops you from daily activities isn’t. See a doctor—it could be a sign of something like endometriosis or PCOS.
3. How does stress affect period pain?
Stress makes period pain worse by increasing muscle tension and hormone imbalances. Try relaxation techniques like deep breathing or meditation.
4. What foods or drinks reduce menstrual cramps?
- Foods: Leafy greens, bananas, dark chocolate, and nuts (rich in magnesium).
- Drinks: Ginger tea, chamomile tea, and plenty of water.
5. What essential oils are good for cramps?
Lavender, clary sage, and peppermint oils work well. Dilute with a carrier oil and massage on your lower belly.
6. What should I avoid eating on my period?
Avoid caffeine, salty foods, processed sugars, and greasy junk food—they can worsen bloating and cramps.
7. Is it normal to have back pain during periods?
Yes, back pain is common because of uterine contractions that can radiate pain to your lower back.
8. How can I sleep better with period cramps?
- Sleep in the fetal position to reduce pressure on your abdomen.
- Use a heating pad and take pain relief before bed.
- Keep your room cool and dark for better rest.
