How to Alleviate Premenstrual Cramp Pain

Many women suffer from monthly premenstrual cramping. There are several self-care strategies available to women to help alleviate the pain and discomfort associated with the symptoms of menstruation. Many self-care approaches to relief from premenstrual cramping can be done in the comfort of your home for little to no cost at all.

Instructions

• 1

  Take a pain reliever. Several types of over-the-counter pain relievers offer relief from premenstrual cramps. Such medications include aspirin, Ibuprofen and naproxen. Check out other over-the-counter medicines that combine pain relief with treatment of other premenstrual symptoms such as water retention, irritability and headaches. An all-in-one medication may help with more than just cramping.

• 2

  Apply heat. Using a heating pad or hot water bottle on your lower back and abdomen may alleviate some tenderness from cramping. Taking a warm bath or shower for further relief from may also be a helpful part of your treatment.

• 3

  Get rest. Being well rested helps the body to deal with premenstrual soreness and cramping. With adequate rest, the body is less vulnerable to the effects of the pain associated with cramps. It's important to get plenty of sleep at night and rest frequently throughout the day when possible.

• 4

  Massage affected areas. Light massaging of the lower back and abdomen will help the contracting muscles to loosen up a bit, resulting in less painful aching.

• 5

  Exercise regularly. Getting regular exercise helps to raise levels of endorphins, the body's natural painkillers. Exercising before and during the premenstrual cycle will help the body to deal with cramps using its own resources. It's important to exercise regularly, not just during your premenstrual cycle, for optimum effect.

• 6

  See a doctor. If premenstrual cramping is causing extreme pain or discomfort, visit your physician for further guidance. There are doctor-prescribed treatments available to women who suffer from extreme cramping during their premenstrual and menstrual cycles.