What Actions Can Help Relieve Menstrual Cramps?

As a female, menstrual pain is a common occurrence that recurs monthly. It can significantly impact a woman's daily life and cause discomfort. Fortunately, there are certain stretches and actions that women can perform during menstruation to alleviate menstrual pain and promote blood circulation, which can help to improve the condition. Additionally, maintaining a healthy lifestyle by avoiding cold foods, abstaining from alcohol, and keeping the abdomen warm is also crucial. Let's explore some of these stretches to help ease menstrual pain.

1. Side Stretch with Abdominal Stretch: Sit sideways with your right knee bent and your heel close to your groin. Extend your left leg backward and stretch your arms straight up, pushing your chest forward and tilting your head backward. You should feel a stretch in your lower left abdomen. Hold this position for ten seconds, then switch legs and repeat.

2. Stretching the Abdominal and Back: Kneel on the ground with your legs straight and your torso upright. Extend your right arm backward and place it on your right ankle or behind your foot. Stretch your left arm out horizontally. Shift your weight towards your knees and tilt your head backward. Hold this position for ten seconds, then switch arms and repeat.

3. Stretching the Lower Back: Kneel on the ground with your thighs pressed together and your buttocks resting on your heels. Relax your arms and try to reach forward, pressing your forehead against the floor or yoga mat. Hold this position for ten seconds, then stand up and rest briefly before repeating.

4. Stretching the Oblique Abdominal Muscles: Lie flat on the ground with your shoulders pressed against the floor and your knees together. Turn your head to the opposite side of your knees and stretch your torso towards that direction. Hold this position for ten seconds, then use the strength of your abdomen to twist your lower body in the opposite direction. Repeat this exercise.

Menstrual pain is one of the most common gynecological symptoms, characterized by lower abdominal pain, discomfort, and possibly accompanied by lower backache or other discomfort before, during, or after menstruation. It can significantly impact a woman's quality of life. Menstrual pain is classified into two types: primary and secondary. Primary menstrual pain refers to pain without any underlying organic pathology in the reproductive organs, while secondary menstrual pain is caused by pelvic organic diseases such as endometriosis or adenomyosis.

1. Keep warm during menstruation to avoid cold exposure and colds.

2. Avoid swimming, bathing in tubs, or taking cold showers.

3. Maintain vaginal cleanliness and menstrual hygiene.

4. Maintain a positive mindset, reduce anxiety, and eliminate fear.

5. In case of severe menstrual pain or even fainting, provide warmth and administer analgesics as needed.

6. Practice yoga, bending, and relaxation exercises to ease muscle and nerve tension. Improving physical fitness can also help alleviate menstrual pain.

7. Seek active and correct diagnosis and treatment for gynecological issues. Avoid unnecessary gynecological examinations and surgeries during menstruation to prevent ascending bacterial infections. Treat gynecological diseases promptly to eliminate the underlying causes of menstrual pain.