How to Stop Period Cramps: 5 Warm Solutions for Relief（+ Pain Test）

"It's just your period, it can't be that bad." This dismissive attitude can often sting more than the actual abdominal cramps. Data from the World Health Organization shows that approximately 80% of women worldwide experience period pain, also known as dysmenorrhea. Among them, 20-25% suffer from moderate to severe pain that disrupts their daily lives, with some even experiencing emergency situations like a sudden drop in blood pressure or temporary fainting.

Today, we've put together a scientific and practical guide to relieve menstrual pain, covering everything from daily adjustments to emergency measures. This guide aims to help you transform your monthly "survival challenge" into a manageable "menstrual guardian."

What Actually Causes Period Cramps?

Why do humans have painful periods? Think of it as the uterus's “self-rescue from traffic congestion.”

"Main Road Congestion": The Frenzied Directing of Prostaglandins

When your period arrives each month, the shedding of the uterine lining is like a sudden pile of construction debris needing to be cleared from a road. At this time, your body releases "traffic controllers" called prostaglandins. These signal the uterine muscles to contract, intending to expel the debris (the shedding lining).

• Normal situation: If prostaglandin levels are moderate, the uterus acts like a gentle pushcart, slowly clearing the debris with little to no discomfort. This is often when you might experience cramps but no period yet, or cramps before period as your body prepares.
• Period cramps situation: Excessive prostaglandin secretion is like a drunk traffic controller wildly ordering the uterine muscles to "step on the gas" and contract violently. This constricts blood vessels, leading to uterine ischemia and hypoxia. It's like a car running out of gas but still being forced to drive, causing intense pain. This is a primary cause of primary dysmenorrhea.

"Narrow Intersections": Cervical "Passage Problems"

The exit of the uterus (the cervix) is like a gate to a community:

• Wide gate community: If the cervical opening is wide, the endometrial fragments can pass through smoothly, and the uterus doesn't need to work too hard.
• Narrow gate community: If the endometrial fragments are relatively large (e.g., shed in whole pieces), it's like a truck trying to pass through a car's gate. The uterus has to contract vigorously to push them out. The harder it contracts, the more severe the pain. This can also contribute to the question of what do period cramps feel like.

"Deteriorating Road Conditions": Lifestyle Habits That "Add to the Congestion"

• Consuming ice/cold drinks: This is like "pouring cold water" on blood vessels, causing them to constrict and narrow, making the "traffic jam" worse.
• High stress/lack of sleep: Your body acts like an overloaded truck, increasing your sensitivity to pain. Even a small "traffic jam" feels unbearable.
• Prolonged sitting: Pelvic blood circulation slows down, similar to slow-moving traffic on a road, making it easier for congestion to occur. This can explain why sitting on the toilet helps period cramps sometimes, as it might subtly shift pressure or encourage blood flow.

Period Pain Self-Assessment

Pain Level Descriptions and Accompanying Symptoms

Pain Level	Pain Description	Physiological Accompanying Symptoms
Level 1	Mild lower abdominal dull ache, similar to a sore lower back after prolonged sitting. Intermittent, low intensity pain.	No obvious cold sweats or diarrhea.
Level 2	Noticeable lower abdominal dull pain, similar to the pulling sensation when carrying 5-10 lbs. Pain duration is longer.	Occasional mild lower back ache.
Level 3	Lower abdominal ache and cramping alternating. Pain frequency approx. every 30 minutes, accompanied by mild cold sweats.	Diarrhea 1-2 times, decreased appetite.
Level 4	Severe knife-like pain, abdominal and lower back muscles tense, unable to stand upright. Pain frequency every 10-15 minutes, requiring pause of ongoing activities.	Nausea, vomiting (pain medication might be vomited out).
Level 5	Continuous drilling-like cramping, accompanied by dizziness, blurred vision. Pain makes verbal expression difficult, requiring assistance.	Whole body cold sweats, mild blood pressure drop (systolic 90-100mmHg).
Level 6	Pain exceeds physiological tolerance limits, leading to fainting, shock, or other emergency situations, requiring immediate medical intervention.	Pale complexion, severe blood pressure drop (systolic <90mmHg), confusion.

Physiological Chain Reaction: Pain triggers blood vessel constriction, leading to a sudden drop in blood pressure and insufficient blood supply to the brain, resulting in a pale complexion, cold sweats, and fainting. Long-term heavy menstrual bleeding (menorrhagia, exceeding 80ml) can induce anemia, causing the body to enter an "oxygen-deficient cycle." Dysmenorrhea and menorrhagia often go hand in hand.

Period Pain Level Test:

Quickly determine your pain level by how much it affects your daily activities:

• Can still go shopping and drink coffee → Level 1 / Level 2
• Need to take time off and lie in bed → Level 3 / Level 4 (my period cramps are so bad i can't move)
• Unable to get up independently, requiring assistance → Level 5 / Level 6

How to Stop Period Cramps

I. Heat Therapy: The "Uterine Soothing Technique" Like Holding a Hot Water Bottle

"Advanced Hot Water Bottle" Operating Guide

• Fill with warm water around 50°C (don't make it too hot to avoid scalding), about 2/3 full.
• Wrap the hot water bottle in a towel and place it in the center of your lower abdomen (three fingers above the pubic bone).
• It's recommended to lie down and apply heat for 40 minutes. During this time, you can gently massage the heated area, like giving your uterus a "gentle massage."

"Hot Shower Relaxation Method" Golden 5 Minutes

• While showering, use warm water (around 40°C) to rinse your lower abdomen. Try this little trick simultaneously:
• Place your right palm on your navel and gently rub clockwise 10 times, then counter-clockwise 10 times.
• Don't shower for more than 15 minutes in total to avoid dehydration.

🛁 Suitable for: Girls with period cramps that also cause lower back pain. Rinsing both the lower back and abdomen with hot water provides "double heat therapy."

"Heat Patch Lazy Method" Essential for Office Workers

• Tear open the packaging and stick it on the outside of your underwear (be careful not to stick it directly on your skin!).
• Placement: Directly below the navel, about 3cm down.
• One patch can be used for 8 hours. It's recommended to apply one before leaving home in the morning and change to a new one at noon.

II. "Exercise Stress Relief Group"

Activating Your Body's Painkiller Switch in Advance.

Initiate a plan 3 days before your period: Engage in 30 minutes of low-intensity exercise daily (such as walking or yoga cat-cow pose) to promote blood circulation and reduce uterine venous congestion. While vigorous exercises like running can release endorphins, during acute period pain, switch to gentle stretching.

Pose 1 (Child's Pose Variation)

Hands and knees on the ground. Hands should be shoulder-width apart, knees hip-width apart. Lower your head and torso, relaxing your body.

Pose 2 (Extended Puppy Pose Variation)

Slowly extend your arms forward, trying to rest your forearms on the ground. Touch your chin to the ground (or forehead if more comfortable), and gradually let your chest get closer to the ground, feeling a stretch in your chest and entire body. This set of movements can soothe anxiety but should ideally be done in a comfortable state.

III. What Helps Period Cramps Food

🥗 Anti-Inflammatory Diet "Golden Triangle" Recipes

"Magnesium Charging Station" Spinach Pumpkin Seed Salad

• Ingredients: 100g spinach (blanched to remove oxalates), 20g pumpkin seeds, 5 cherry tomatoes, 1 tbsp olive oil.
• Preparation: Mix all ingredients, drizzle with olive oil, sprinkle with a pinch of salt and black pepper.
• Why it works? Magnesium can relax uterine muscles. Research shows that a daily intake of 320mg of magnesium (about 200g of spinach) can reduce the severity of period cramps by 40%[1]. This is one of the foods that help with period cramps.

"Omega-3 Fuel Station" Salmon Tofu Soup

• Ingredients: 100g salmon, 1 block soft tofu, 5g shredded ginger, a small amount of kelp strips.
• Preparation: Pan-fry salmon until slightly golden, add water and simmer for 10 minutes, then add tofu and kelp, season with salt.

"Vitamin B6 Supply Station" Banana Oatmeal Porridge

• Ingredients: 1 banana, 50g oats, 200ml milk, 1 tbsp honey.
• Preparation: Cook oats until soft, then add milk and banana. Remove from heat and add honey.
• During your period: Drink while hot. Choose ripe bananas (with black spots on the peel) as they have a higher B6 content. This can be a great answer to what helps period cramps food.

❌ Menstrual Diet "Minefield Checklist"

• Coffee ≠ Life Support: More than 2 cups of coffee daily can constrict uterine blood vessels by 20%, essentially "buffing up the pain."
• Ice cream is a "pain accelerator": Cold drinks cause pelvic blood vessels to suddenly constrict, making menstrual blood more prone to stagnation.
• Limit chips and fried chicken: High-salt, high-fat foods worsen water retention, doubling the feeling of lower abdominal fullness.
• ✅ Alternatives: If you crave coffee, switch to caffeine-free herbal tea (what tea helps with period cramps). For snacks, try baked sweet potatoes (sweet, soft, and warming).

IV. Best Medicine for Period Cramps

💊 NSAIDs "Golden Rule"

• Best time to take medication: Take it 12 hours before your period is expected! For example, if your period is predicted to start tomorrow, take 1 ibuprofen tablet (200mg) before bed tonight. This addresses how to stop period cramps immediately by preventing them.
• Frequency: Take 1 dose every 6-8 hours. Don't wait until the pain is unbearable; by then, prostaglandins have already "taken over." This is the best medicine for period cramps.
• With food: Take with a large glass of warm water. Don't take on an empty stomach (it can irritate your stomach); you can also have some soda crackers with it.

V. Small Daily Routines to Relieve Menstrual Cramps

"Sleep Position Revolution" Fetal Position for Uterine Protection

• When lying on your side, place a pillow between your knees and curl up like holding a baby. This can reduce abdominal muscle tension. Many women report significantly less pain after sleeping this way. 

"Stress Management" 5-Minute Breathing Method

• Set a timer on your phone for 5 minutes daily: Inhale for 4 seconds → hold breath for 4 seconds → exhale for 6 seconds. Repeat this cycle. Start two weeks before your period to lower cortisol (stress hormone) levels.

"Weight Reminder" Not Too Thin, Not Too Fat, Just Right

• Being too thin (BMI < 18.5) or too heavy (BMI > 28) can increase the risk of period cramps. It's recommended to maintain a healthy weight through diet and exercise. Don't excessively diet for beauty!

Final Thoughts

The days each month consumed by period cramps are not a "destiny women must endure." When you're curled up on the couch breaking out in a cold sweat, when even painkillers can't save you from "hellish mode," please remember: your body isn't being dramatic; it's sending a signal that it needs attention. Whether it's trying heat therapy, adjusting your diet, or seeking medical help, these are all acts of gentle self-salvation. After all, nothing is more natural than "having a comfortable period every month"—this isn't weakness; it's the most basic respect for life.