Positions to Relieve Period Cramps: Be Prepared When PMS Hits

Experiencing PMS discomfort? Discover these positions to help alleviate period cramps and say goodbye to those sharp pains.

Whether it’s your first menstrual cycle or your 301st, dealing with PMS (premenstrual syndrome) can be a monthly challenge filled with various unpleasant symptoms. While the experience varies from person to person, PMS typically surfaces during the week leading up to your period and usually begins to subside a couple of days after it starts. Common symptoms include bloating, irritability, cravings, headaches, trouble sleeping, and of course, the all-too-familiar cramps.

Cramps occur when your uterus contracts to shed its lining, which compresses the blood vessels and temporarily cuts off oxygen to the uterus, leading to pain. Fun, right? This often results in curling up in a fetal position on the couch, searching for that hot water bottle you stashed away. Speaking of the fetal position, if that’s your go-to during PMS, congratulations! You’ve discovered one of the most effective positions to relieve cramps.

Whether you’re considering yoga, looking to ease your tween or teen’s discomfort, or just trying to catch some sleep despite the hormone fluctuations, here are several positions to try when those pesky PMS cramps hit.

How to Alleviate Period Cramps at Night

Cramps can be unbearable at any time, but they can feel particularly frustrating at night when you’re trying to sleep. While there’s no guaranteed way to eliminate cramps, certain sleeping positions can help improve your chances of restful slumber:

The Fetal Position: Curling up on your side with your knees drawn to your chest may ease cramps, reduce stomach pressure, and help prevent leakage since your legs are pressed together.
The Recovery Position: This position, often used by emergency responders, involves lying on your side with one leg straight and the other bent near your stomach. This can relieve belly pressure and promote better oxygen flow for a more restful night.
Lying on Your Back: While this position also reduces stomach pressure, it may increase the likelihood of nighttime leakage.

Avoid sleeping on your belly as it can exacerbate cramps and increase the risk of leakage. If you can find comfort in side or back sleeping, you might get a better night’s sleep during that time of the month.

Yoga Poses to Relieve Period Cramps

In addition to sleeping positions, yoga can be a great way to alleviate cramps. While exercising may seem daunting during this time, gentle stretches can feel much more manageable than a rigorous workout. If your child is struggling with cramps, they might be more open to trying some relaxing yoga than hitting the gym.

Here are a few beginner-friendly yoga poses that can help relieve cramps by focusing on the stomach and back muscles:

Cat-Cow Pose: Start on your hands and knees. Inhale as you arch your back and look up (Cow Pose), then exhale as you round your back and tuck your chin (Cat Pose). Repeat 5-20 times.
Child’s Pose: Kneel on the floor and bend forward as far as you can, ideally resting your forehead on the mat and stretching your arms in front of you. If needed, place a pillow under your stomach for added comfort.
Corpse Pose: Lie on your back with arms at your sides, palms up. Focus on relaxing each part of your body while breathing deeply.

Additional Tips for Relieving Period Cramps

If yoga and sleeping positions aren’t enough, consider these additional strategies to ease your discomfort:

Take an over-the-counter pain reliever like ibuprofen.
Apply a heating pad to your abdomen or back.
Soak in a warm bath.
Massage your abdomen with essential oils like lavender or cinnamon.
Stay hydrated and avoid salty snacks and caffeine.

If cramps are more severe than usual or if PMS symptoms interfere with your daily life, consulting a healthcare professional is advised. Otherwise, try these positions and remedies the next time cramps disrupt your routine.

What Foods Worsen Cramps?

Certain foods can exacerbate cramps, so it’s wise to avoid them. Here are some to steer clear of:

Canned Foods: High in salt, which can lead to bloating.
Sweets: Artificial sugars can make cramps worse.
Fried Foods: They can upset your stomach, increasing discomfort.

Duration of Cramps

The duration of cramps can vary. Some may experience discomfort a week prior to their period, while others may only feel it during the first couple of days. If cramps persist beyond three days or are unusually painful, seek medical advice.

Why Are Menstrual Cramps Worse at Night?

You’re not alone in feeling that cramps intensify at night. As the day winds down, distractions fade, and you become more aware of your discomfort.

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In summary, managing period cramps can be made easier with the right positions and techniques. Explore these methods, and don’t hesitate to reach out to a healthcare provider if necessary.