Why Do Period Cramps Hurt So Much and What Can I Do?

Why Do Period Cramps Hurt So Much and What Can I Do?

If you've ever clutched your stomach and asked yourself, “Why does my uterus hate me?”—you're not alone. Period cramps, or dysmenorrhea, affect over 80% of menstruating individuals at some point in their lives. But why do these cramps feel like a tiny war in your lower abdomen, and how can you manage them better—especially in a way that aligns with your body’s hormonal rhythm?

What Actually Causes Period Cramps?

The pain comes from uterine contractions. During menstruation, your uterus contracts to help expel its lining. These contractions are triggered by hormone-like substances called prostaglandins. The higher the prostaglandin levels, the stronger the contractions—and the worse the cramps.

In some people, severe cramping may also be linked to conditions like PCOS, endometriosis, or fibroids.

If you're wondering about what might be behind your period pain and irregular cycles, you’ll want to read our blog on “Why is my period late”, which dives deeper into hormonal imbalances and cycle irregularities.

How to Manage Period Cramps Naturally

Here are some hormone-friendly, effective strategies to manage cramps without always reaching for painkillers:

1. Apply Heat

Using a hot water bag or heating pad on your lower belly can relax the uterine muscles and increase blood flow, reducing pain. It’s simple, science-backed, and effective.

2. Track Your Cycle

Using apps like HealCycle can help you predict when your cramps will hit, so you can prepare proactively—whether that means adjusting your schedule or increasing magnesium-rich foods in your diet.

3. Balance Your Blood Sugar

Fluctuating blood sugar can worsen cramps. Regular meals with protein, fiber, and healthy fats help maintain hormone stability and reduce inflammation. If you’re looking into holistic nutrition, you may find our blog on “Diet Plan for Hormonal Balance” really helpful.

4. Magnesium and Omega-3s

Magnesium helps relax muscles and Omega-3s reduce inflammation. Consider foods like dark chocolate, flaxseeds, walnuts, and leafy greens.

5. Gentle Movement

A light walk, yoga, or stretching can release endorphins (your body’s natural painkillers). Avoid intense workouts if the pain is high—be kind to your body.

When to See a Doctor?

If your cramps:

• Interfere with your daily activities

• Don't improve with home remedies

• Are accompanied by heavy bleeding or irregular cycles

…it’s time to consult a healthcare professional. These could be signs of underlying conditions like PCOS or endometriosis.

We’ve explained the deeper root causes of PCOS in our blog “The Root Cause of PCOS (And Why You Should Care)”, which also touches upon inflammation, insulin resistance, and their effect on menstrual pain. You might be surprised at how connected your symptoms really are.

Real Talk

Period pain is valid. It’s not “just in your head,” and you don’t need to “tough it out.” Listening to your body, tracking symptoms, and making small changes in your diet, movement, and stress levels can go a long way in reducing monthly pain.

Disclaimer

This blog post is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition.

References

• Dawood, M. Y. (2006). Primary dysmenorrhea: advances in pathogenesis and management. Obstetrics & Gynecology, 108(2), 428-441.

• Ju, H., Jones, M., & Mishra, G. (2014). The prevalence and risk factors of dysmenorrhea. Epidemiologic Reviews, 36(1), 104-113.

• Proctor, M. L., & Murphy, P. A. (2001). Herbal and dietary therapies for primary and secondary dysmenorrhoea. Cochrane Database of Systematic Reviews, (3).

• Mackillop, A. (2023, November 7). The Root Cause of PCOS. https://alexandramackillop.com/2023/11/07/the-root-cause-of-pcos/