Period pain, known as dysmenorrhea in medical speak, is a super common menstrual complaint globally. But just because it’s common doesn’t mean it’s normal. Mild discomfort with your period can be normal as there are changes happening; however, pain that gets in the way of your daily life is not really normal, per se. 

Period pain is usually experienced in the lower abdomen as flow is starting and can be accompanied by heavy bleeding, low back pain, nausea, vomiting, leg pain, and headaches. It can definitely get in the way of day-to-day activities and absenteeism at school or work. 

In teen menstruators, period pain is not usually associated with pelvic issues or medical conditions like fibroids, cysts, endometriosis, and infections. The prevalence of these underlying conditions increases as we get a bit older (relatively speaking!). 

A thorough work-up should be done if you experience menstrual cramps that are affecting your life. Then you can discuss options with your doctor that can include medications if you so choose. 

Most menstruators reach for ibuprofen for their pain which is quite effective at relieving pain; however, when used frequently, long-term, and/or at high doses, this class of meds can impact our livers and guts. Hormonal birth control, like the pill and IUS, are often used for period pain as well; however, we’re now adding synthetic hormones into the mix. 

If you’re looking for a different solution, then some of the at-home things that can help with period pain include:

• Adequate hydration 

• Cutting back on (or maybe even avoiding for those days) alcohol and coffee as research shows that increased alcohol and coffee consumption has been associated with more period pain. 

• Incorporating lots of fruits and veggies in your diet can help, especially if you have a diagnosis of endometriosis. Research shows that people with endometriosis tend to ear less fruits and veggies than those without that diagnosis. 

• Make sure to get your healthy fats like omega-3s, nuts and seeds, and olive oil while cutting back on saturated fat. This point applies significantly for endometriosis. 

• Heat, especially applied locally to the lower abdomen and/or low back can be helpful.

• Movement and mobilization of the pelvic area is helpful even if it’s gentle like stretching. Cat pose is a yoga pose that you can try. 

• Manual therapies like acupuncture, chiropractic, osteopathy, and massage can help.

• There are herbs and supplements that can help here too but it’s best to consult with a practitioner before adding those things in to make sure they’re appropriate for you. These include things like ginger, Boswellia, calcium, and magnesium.