Tips on menstrual cramps

Menstrual cramps are a fact of life for many women. Many of the techniques for coping with menstrual cramps are quite simple.

What are menstrual cramps and why do they happen?

Menstrual cramps (dysmenorrhea) are a fact of life for many women. They occur just before or on the first few days of menstruation. The pain can be severe and normally subsides after two days. 

Troublesome menstrual cramps should be assessed by a physician. They are not usually associated with underlying medical problems. Primary dysmenorrhea (not associated with a medical problem) is thought to result from increased levels of prostaglandins, which in turn may cause contractions of the uterus and result in pain. In about 10% of women, such pain is accompanied by nausea, vomiting and backaches.

Can menstrual pain be caused by medical problems?

Secondary dysmenorrhea has been associated with underlying medical problems such as disorders of the uterus, pelvic inflammatory disease and the presence of fibroids. Women using IUDs (intrauterine devices) may also experience menstrual cramps.

Don't confuse normal menstrual cramps with PMS

PMS or Premenstrual Syndrome appears approximately a week before menstruation, after ovulation, and tends to disappear once menstruation begins. Symptoms may include bloating, breast swelling, pelvic pain, headache, ankle swelling and bowel changes. These symptoms may be accompanied by a state of irritability, anxiety and depression.

Techniques for coping with menstrual cramps

Relaxation and rest: These are some of the best ways to deal with menstrual cramps.

• Heat: A heating pad on the abdomen and/or a hot bath can relax tight muscles.
• Stress Reduction: Stress and fatigue make it more difficult to cope with menstrual cramps. If it is possible, make some time for yourself, take a walk, listen to some music, exercise, take a nap and get more sleep at night. 

Exercise: Regular physical exercises may help minimize discomfort.

• Aerobic exercise: (to increase circulation) Practice any kind of aerobic exercise you enjoy.  Walking, running, swimming, biking and aerobic dance are but a few examples. Try to do it for 20 to 30 minutes at least 3 times a week.
• Total body stretch: (to relax tight muscles) Lie on your back, legs flat on the floor and arms straight over your head. Stretch, pulling in your abdominal muscles and hold for 10 to 15 seconds.  Breathe normally during the stretch.  Relax and repeat. (If your back hurts during this exercise, try it with one knee bent and one foot flat on the floor).

Diet: There is no definite proof that diet and menstrual discomfort are related. It may be wise nevertheless to reduce or eliminate caffeine and alcohol when symptoms occur and to eat small and frequent meals rich in proteins and carbohydrates to reduce particular cravings.

Professional Help: When the simple techniques above fail to relieve menstrual discomforts, you should seek the advice of your physician.

Medication: Over-the-counter medication is usually effective in providing pain relief.

Source(s): © McNeil Consumer Healthcare, division of Johnson & Johnson Inc. 2006