
If you’re reading this, you probably know all too well the discomfort that comes with period cramps. At Freya Wellness Co. as pelvic floor physical therapists, we're here to help you understand why they happen, when to be concerned, and how you can feel better.
What Causes Period Cramps?
Period cramps, or dysmenorrhea (don’t worry, that’s just a fancy medical term), happen because of the natural process your body goes through during your menstrual cycle. Here’s a simple breakdown:
Uterine Contractions: Your uterus, which is a muscle, contracts to help shed its lining. This is what causes the cramping sensation.
Prostaglandins: These are chemicals in your body that trigger these contractions. Higher levels of prostaglandins can make your cramps more intense.
Reduced Blood Flow: During contractions, the blood flow to your uterus can decrease, causing pain.
How Much Pain is Normal?
Mild to moderate cramps are common and considered normal.
You might feel:
A dull, throbbing pain in your lower abdomen.
Pain that starts just before your period and lasts for a few days.
Discomfort that can extend to your lower back and thighs.
But sometimes, the pain can be a sign of something more serious.
You should talk to a doctor if:

Your cramps are so severe that they interfere with your daily activities.
Over-the-counter pain relievers don’t help.
You have heavy bleeding or spotting between periods.
Your pain gets worse over time or you’re over 25 and just started having severe cramps.
Tips and Strategies to Improve Period Cramps
Before Your Period:
Stay Active: Regular exercise can help reduce the severity of your cramps. Activities like walking, running, or yoga are great options.
Eat a Balanced Diet: Focus on foods rich in vitamins and minerals. Magnesium (found in nuts, seeds, and leafy greens) can be especially helpful.
Stay Hydrated: Drinking plenty of water can help reduce bloating, which can make cramps feel worse.
Stress Management: Stress can make cramps worse. Find ways to relax, like reading a book, practicing deep breathing, or spending time with friends.
During Your Period:

Heat Therapy: Use a heating pad or take a warm bath to help relax your muscles and ease the pain.
Gentle Exercise: Light activities like stretching or a gentle walk can increase blood flow and reduce cramping.
Over-the-Counter Pain Relief: Medications like ibuprofen or naproxen can help reduce inflammation and relieve pain.
Pelvic Floor Exercises: Gentle pelvic floor exercises, like Kegels, can help improve blood flow and reduce pain. Here’s how to do a basic Kegel:
Squeeze the muscles you’d use to stop the flow of urine.
Hold for a few seconds, then release
Repeat this 10-15 times, a few times a day.
Gentle Abdominal Massage: Massaging your lower abdomen can help relax the muscles and reduce cramping. Here’s a simple way to do it:
Lie on your back with your knees bent.
Use your fingers to gently massage your lower abdomen in a circular motion.
Apply gentle pressure and move your fingers in a clockwise direction for 5-10 minutes.
Uterus Mobilization Exercise This can help reduce tension in the uterus and ease cramps. Follow these steps:
Lie on your back with your knees bent and feet flat on the floor.
Place your hands on your lower abdomen, just above your pubic bone.
Gently press down and lift your skin upwards towards your belly button.
Hold this position for a few seconds, then release.
Repeat this process 5-10 times, ensuring you use gentle pressure.
Rest and Relaxation: Don’t be afraid to take it easy. Curl up with a good movie or take a nap if you need to.

Remember, every person’s body is different, and what works for one person might not work for another. It’s important to find what helps you the most and stick with it. If your cramps are causing significant problems, don’t hesitate to reach out to us or a healthcare professional. We can help you find the best solution and make sure there isn’t a more serious issue at play.
To Building Strong, Healthy Bodies, we are here for you in all phases of your journey!
Feel free to share your own tips or ask any questions in the comments. Together, we can make period cramps a little easier to handle.
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