Menstrual cramping is a very common problem experienced by 50-90% of reproductive-aged women. Pain during menstru@tion results from muscle cramping in the wall of the uterus.
Cramping usually begins 1-2 days before the onset of bleeding, and then diminishes 1-2 days after the onset of bleeding. It’s generally a lower abdominal or pelvic pain that is sharp, intermittent, and varies in intensity, but it can sometimes be a continuous, dull ache. The pain can also radiate into the back, thighs, and upper abdomen.
Below are 7 ways to reduce menstrual cramps:
1. Use Heat
There are several natural therapies that have been studied and shown to help relieve pain from men strual cramping. One of the most common and easiest methods to use is heat.
Heat can be just as or more effective than over the counter pain medications, such as ibuprofen or acetaminophen. The heat aids in relaxing the contracting muscles that cause cramps. You should apply heat to your lower abdomen.
You can also apply it to your lower back. Try a heating pad or a heat patch. Heat patches are adhesive, non-medicated pads that give off heat for up to 12 hours. You can apply them to skin or clothing, but make sure you read the directions.
If you don’t have a heating pad or a heating patch, then you can try soaking in a hot bath or taking a hot shower to help relax you and relieve cramps.

2. Distract Yourself
Distraction is one of the most powerful and readily available painkillers. If you have intense cramps, then do something that normally absorbs you completely, such as socializing with good friends, reading a book, playing a computer game, watching a movie or TV show, or spending time on Facebook.
Make sure you pick something that will keep your mind off of the pain and convince your body to focus on other things.

3. Massage Your Abdomen Gently
Sometimes, it helps to put gentle pressure on the affected areas. Lie down and prop your feet up. From your reclined position, gently massage your lower back and abdomen.
Make sure you don’t press too hard. You don’t want to cause more pain instead of relief. This can help relax the muscles and relieve the pain.


4. Drink Tea 
Different varieties of teas may help to soothe cramps. Make sure when choosing a tea variety that you choose decaffeinated versions so you don’t cancel out the soothing effects of the tea by increasing cramps with the caffeine. Raspberry, green, and ginger tea may have anti-inflammatory capabilities to help relieve cramping.

5. Increase Your Sexual Activity
Some women experience relief from men stru@l cramping with 0rga sm. The reason behind this is not well understood, but may have something to do with endorphins released during arousal.
Much like with exercise, the endorphins released during 0rgasm can help relieve the cramps and inflammation.

6. Do Simple Stretches
Stretching helps relax your muscles and alleviate cramps. Sit on the floor with your legs stretched far apart. Stretch forward to catch your toes or ankle. Breathe in while keeping your back straight.
After a few breaths, lean forward towards the floor. You can try other simple stretches as well to stretch out your back or abdomen, depending on which areas hurt the most.

7. Give Acupuncture A Try
Acupuncture has been used as a pain relief method for over 2,000 years. In this method, hair-thin needles are placed into the skin on specific locations on your body.
The needles do not cause pain for most people, and some women find that it reduces cramps. Despite some word of mouth testimonies, studies of this are inconclusive.
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