06/25/2022 9:58 a.m.

What Causes Period Pain and How You Can Find Relief

Dr. Niels van de Roemer
Dr. Niels van de Roemer Medical Adviser
Causes & Helpful Tips

What exactly is period pain?

Period pain, also known as dysmenorrhea, affects a large number of menstruating people. The pain is often cramp-like, occurring before or during menstruation, and is usually centered in the lower abdomen. It can also radiate to the back, thighs, or even the stomach area. Frequently, it comes with nausea, headaches, fatigue, or diarrhea, and can significantly disrupt daily life.

Learn where period pain comes from and how you can relieve it.

Primary vs. Secondary Period Pain – What’s the Difference?

How does period pain happen on a biological level?

When menstruation begins, the body starts shedding the uterine lining it no longer needs. During this process, the uterus produces higher levels of prostaglandins, hormone-like substances that trigger muscle contractions in the uterine wall. These contractions help expel the tissue, but they’re also responsible for the familiar menstrual cramps.

Some women produce especially high amounts of prostaglandins, leading to stronger contractions, reduced blood flow, and more intense pain.

Primary Dysmenorrhea

  • Often begins in adolescence, just a few years after the first period
  • No underlying medical condition
  • Usually hormone-related
  • Symptoms often improve with age or after the first childbirth

Secondary Dysmenorrhea

  • Typically develops later in life
  • Caused by underlying structural changes or medical conditions
  • Common causes include endometriosis, adenomyosis, fibroids, cysts, or chronic inflammation
Symptoms

Common signs of period pain

Period pain usually presents as cramp-like discomfort in the lower abdomen and is often accompanied by other symptoms, which can significantly impact daily life.

  • Cramping in the lower abdomen
  • Aching or pulling sensations in the back or legs
  • Nausea, vomiting, or dizziness
  • Diarrhea or constipation
  • Headaches and fatigue

When should you see a doctor?

  • Your pain is very severe
  • You regularly need to take pain medication
  • The pain started later in life
  • Your bleeding is irregular or unusually heavy
  • You experience additional symptoms such as pain during sex or urination
What You Can Do

Effective ways to relieve period pain

Menstrual cramps can be significantly eased with a combination of heat, mindful nutrition, movement, herbal remedies, and, if needed, appropriate pain medication. The key is to listen to your body and find the measures that work best for you.

Heat for cramps

Heat is one of the most effective quick remedies:

  • Place a hot water bottle on your lower abdomen
  • Use a cherry pit pillow or heat patch
  • Take a hot bath with essential oils (e.g., lavender or lemon balm)
  • Apply warming creams containing capsaicin

Heat relaxes the muscles, stimulates blood flow, and can noticeably reduce cramps.

Adjust your diet – less inflammation, less pain

Some foods promote inflammation and can worsen period pain. If possible, avoid:

  • Pork, sausages, and other animal fats (rich in arachidonic acid)
  • Refined sugar and white flour products
  • Caffeine and alcohol

Instead, focus on:

  • Omega-3 fatty acids (fatty fish, flaxseed oil, chia seeds)
  • Fresh fruits and vegetables
  • Ginger (as tea or freshly grated)
  • Magnesium-rich foods (nuts, whole grains, bananas, spinach)

Exercise can really help you

Even if it feels difficult, gentle movement can help ease the pain. Recommended activities include:

  • Yoga (especially poses for the pelvis and lower back)
  • Walking
  • Swimming
  • Cycling

Regular exercise improves circulation and helps release endorphins – your body’s natural painkillers.

Herbal remedies and teas

The following herbs have proven helpful for relieving menstrual cramps:

  • Lady’s mantle – helps regulate hormones
  • Yarrow – antispasmodic
  • Silverweed – relaxes muscles
  • Chamomile – anti-inflammatory and soothing
  • Black cohosh – supports hormonal balance

Drink several cups daily, especially in the second half of your cycle.

Natural pain relief – ginger instead of ibuprofen

Ginger is considered a plant-based pain reliever with impressive effects. Studies show that ginger supplements can be as effective as ibuprofen – but with fewer side effects. How to use ginger:

  • Fresh tea: Place 3–4 slices in hot water, steep for 10 minutes
  • Powder or capsules: Available at pharmacies

Supplements – Magnesium, Vitamin B6 & More

  • Magnesium relaxes muscles and can ease cramping
  • Vitamin B6 supports hormone regulation
  • Vitamin D – deficiency can worsen hormonal symptoms
  • Iron – especially important during heavy periods to prevent fatigue

Always consult your doctor before starting targeted supplementation.

Medical pain relief – When it makes sense

For severe discomfort, the following can help: - Ibuprofen (400–600 mg, up to 3 times daily) - Naproxen (long-lasting effect) - Diclofenac

Nonsteroidal anti-inflammatory drugs (NSAIDs) are most effective when taken before the pain peaks – ideally just before your period starts. If you are prone to stomach problems, a protective medication is recommended.

Mindfulness & cycle tracking: your body speaks to you

A regular cycle, stable mood, and predictable symptoms are signs that your hormones are in balance. To spot changes early, it helps to:

  • Track your cycle with apps or fertility monitors (e.g., Daysy, Lady-Comp, or Teena)
  • Keep a menstrual diary
  • Observe the color, volume, and consistency of your blood

This way, you can detect irregularities early and support your body more effectively.

Signs to watch for:

  • Bleeding lasting more than 7 days
  • Very heavy or very light bleeding without explanation
  • Large blood clots (bigger than 2.5 cm or 1 inch)
  • Spotting between periods
  • Period blood that appears orange or gray
  • Missed periods for several months
Not sure? The Daysy team is happy to help!
Pain & Health

Knowledge and self-care against period pain

Menstrual cramps can be exhausting, but they’re not something you have to simply accept. Whether through heat, nutrition, movement, or targeted herbal remedies, there are many ways to help yourself. If your pain remains severe, a medical check-up is essential – as there may be more behind the symptoms than just your monthly cycle.

FAQs

Are severe period cramps normal?

Mild to moderate cramps are common, but severe pain that disrupts your daily life is not something you should simply accept. If your cramps are intense, started later in life, or are accompanied by unusual bleeding or other symptoms, it’s important to consult a doctor.

Can lifestyle changes really reduce period pain?

Yes. Heat therapy, an anti-inflammatory diet, regular exercise, and herbal remedies like ginger or chamomile can all help ease menstrual cramps. Many people find that a combination of these approaches works best.

When should I see a healthcare professional about my period pain

Seek medical advice if your pain is very strong, you need painkillers every month, your bleeding pattern changes, or you have symptoms like pain during sex, unusual discharge, or missed periods. These could signal underlying conditions such as endometriosis or fibroids.

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Sources

1) Iacovides S, et al: What we know about primary dysmenorrhea today: a critical review, Human Reproduction Update 2015, 21(6):762–778, https://doi.org/10.1093/humupd/dmv039

2) Bartley J: Dysmenorrhö bei jungen Mädchen, korasion 2013. https://www.kindergynaekologie.de/fachwissen/korasion/2013/pathophysiologie-und-therapeutische-optionen

3) Deutsche Apotheker-Zeitung (DAZ) 2001, Nr. 31, S. 34, (online) 29.07.2001, https://www.deutsche-apotheker-zeitung.de/daz-az/2001/daz-31-2001/uid-1168

4) https://www.endometriose-vereinigung.de/was-ist-endometriose.html

5) Hutmacher J, et al.: Gynäkologie 1/18, Schwerpunkt; www.rosenfluh.ch/gynaekologie-2018-01/die-adenomyose

​6) https://www.lecturio.de/magazin/arachidonsaeurederivate/

7) https://www.medizin-transparent.at/regelschmerzen-magnesium/

8) Negi R, et al: Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis. Cureus. 2021 Mar 6;13(3):e13743. https://dx.doi.org/10.7759/cureus.13743

9) Bühring U, Girsch M: 10 Heilpflanzen in der Frauenheilkunde. Aus: Praxis Heilpflanzenkunde. Thieme 2016; https://dx.doi.org/10.1055/b-0036-137700

10) Graz B, et al: Dysménorrhée: patience, pilules ou bouillotte? [Dysmenorrhea: patience, pills or hot-water bottle?]. Rev Med Suisse. 2014;10(452):2285-8. https://www.revmed.ch/revue-medicale-suisse/2014/revue-medicale-suisse-452/dysmenorrhee-patience-pilules-ou-bouillotte

11) Carroquino-Garcia P, et al: Therapeutic Exercise in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis, Physical Therapy, Volume 99, Issue 10, October 2019, Pages 1371–1380, https://doi.org/10.1093/ptj/pzz101

12) Firstpost-Artikel vom 20. Dezember 2019: https://www.firstpost.com/health/11-tried-and-tested-home-remedies-for-period-pain-from-women-who-swear-by-them-7799171.html

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