Period cramps can ruin a day. If you get sharp lower‑belly pain, bloating, or low back ache around your period, you're not alone. This page gives practical steps you can try right away, explains common causes, and tells you when to get medical help.
Start with these simple moves before calling a clinic. First, use a heat pack on your lower belly for 15–20 minutes. Heat relaxes uterine muscles and often lowers pain more than nothing. Next, try over‑the‑counter NSAIDs such as ibuprofen or naproxen. Take them at the first sign of cramps—don’t wait until the pain peaks. Typical OTC dosing: ibuprofen 200–400 mg every 4–6 hours (max 1200 mg/day OTC) or naproxen 220 mg every 8–12 hours. Read labels and avoid NSAIDs if you have stomach ulcers, severe asthma triggered by these meds, or certain kidney problems.
Gentle movement helps too. A short walk, yoga stretches for the hips, or light cycling increase blood flow and often reduce cramping. Hydration and a warm shower can ease tension. If pain is mainly sharp and one‑sided with fever or heavy bleeding, skip home fixes and seek care.
If cramps return every month, track them in an app or notebook: note pain intensity, timing, and any medicines that helped. Hormonal birth control (combined pills, patches, rings, or progestin IUDs) reduces periods and often eases cramps by lowering prostaglandin production. Talk with your clinician about options and side effects.
Supplements many people find helpful include magnesium (200–400 mg daily), omega‑3 fish oil, and vitamin B1 (thiamine). Evidence varies, so try one at a time for a couple of months to see if it helps. Avoid heavy caffeine, smoking, and excess alcohol around your period—these raise cramp intensity for some people. Regular exercise and maintaining a healthy weight also reduce symptoms over time.
Consider physical therapies like pelvic‑floor physiotherapy or TENS (transcutaneous electrical nerve stimulation) for persistent pain. If you prefer herbal options, ginger taken at the start of bleeding has some research support for reducing cramps, but talk to a doctor before mixing with blood‑thinning meds.
When to see a doctor: if cramps stop you from daily life despite OTC meds, start suddenly after years of mild periods, are getting worse, come with heavy bleeding, fever, fainting, or trouble getting pregnant. These can signal endometriosis, fibroids, adenomyosis, or other conditions that need testing and targeted treatment.
If you’re unsure where to start, ask your primary care provider or a gynecologist. A short plan—try NSAIDs correctly, add heat and light activity, track symptoms, and seek medical care if things don’t improve—usually sorts out most cases quickly.
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