How To Fix Period Cramps At School

Cramps are undoubtedly the absolute worst, but because so many of us get them, it's easy to assume they're just something you have to deal with when you're on your period. In reality, though, there's no reason you should be doubled over in pain every month for the next few decades. Seriously, who has time for that? Luckily, we talked to Marc Winter, MD, a board-certified OB/GYN at Saddleback Memorial Medical Center in Laguna Hills, CA to get all the info you need on cramps. So, next time you're cursing your uterus, check out these tips to get some much-needed relief.

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1. Grab some oils.

According to a study in the Caspian Journal of Internal Medicine, fish oil can be extremely useful in treating menstrual cramps. Simply take the fish oil pills as you would Ibuprofen. Similarly, research has found that lavender and sesame oil will also releave pain. To use these, rub them into your stomach like you would for a massage.

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2. Pop a pain med before your cramps start.

No surprise here, but taking a pain reliever can, um, relieve pain. Ibuprofen lowers your levels of prostaglandins, which are the hormone-like substances that trigger uterine cramping and cause pain and inflammation. And you don't need to wait until you're miserable to take a pain reliever—if your cycle is pretty regular and you know when your period is coming, you may be able to stave off cramps before they even start. "Take pain relievers at the very beginning of your period, before cramps become intense," Dr. Winter says. Just make sure you follow the dosage recommendations on the box, and give your parents a heads-up that you're taking it.

3. Apply heat.

If your cramps are making it impossible to get comfy, try snuggling up with a heating pad or hot water bottle against your belly, or soaking in a hot bath. "Heat will increase blood flow to the area, and it relaxes the contracting muscles that are causing the pain," Dr. Winter says.

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4. Do some light exercise.

This may sound like the worst idea ever, especially when you barely have the motivation to get off the couch to change your tampon. But don't worry, you don't have to run a 5K or anything—a short walk or a few minutes of yoga is enough to get your circulation going and loosen up your muscles. "Stretching and aerobic exercise help with the production of endorphins, which are your body's feel-good hormones," Dr. Winter says. Endorphins actually change the way your brain processes pain, so if you can power through those first few I-don't-wanna-do-this minutes, a sweat sesh can help you feel a lot better.

5. Strike a pose.

If you feel like a giant hand is squeezing your insides, yoga is a great way to stretch and soothe your muscles. (And if you're not feeling terribly zen right now, it can also help you shake a bad mood). Leigh Ryan, a yoga teacher in New Jersey, suggests these cramp-relieving poses:

Half Camel Pose: Kneel upright on the floor (so your butt isn't resting on your heels) and reach back with your right hand to touch your right ankle, keeping your hips pressed forward. Repeat on your left side. Ryan says this can stretch the muscles around your hips and help release some negative energy.
Seated Forward Fold: Sit with your legs straight out in front of you and bend forward as far as you comfortably can. "Deep folds massage the organs in your abdominal cavity," Ryan says. So, it's kind of like a backrub for your achy uterus.
Child's Pose: Start on your hands and knees, with your knees about hip-width apart and your big toes touching each other. Keeping your hands on the floor and arms outstretched, rock your butt back towards your heels and lower your torso to the floor. "Try this if your cramps are causing lower back pain," Ryan says.

6. Load up on cramp-fighting foods.

"I'm craving spinach," said no one ever in the history of periods. But while you might be tempted to polish off a bag of chocolate-covered potato chips, eating junk can make you feel worse in the long run. Instead, try loading up on omega-3 fatty acids, vitamin E, and magnesium. These nutrients are thought to reduce inflammation and help relieve cramps, according to the University of Maryland Medical Center.

In addition to that, sip ginger tea. One study done by the Shahid Beheshti University of Medical Sciences found ginger to be as effective as ibuprofen for relieving menstrual cramps. (It's also good for tummy troubles, so if you tend to spend a lot of QT in the bathroom when you have your period, it can help with that too.)

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Avoid anything too spicy or greasy. "That can irritate your intestinal tract and add to the cramping," Dr. Winter says.

7. Stay hydrated.

Okay, so chugging water isn't going to make your cramps magically disappear. But if you usually get bloated when you're PMS-ing, water can help with that, so at least you have one less thing making you feel craptastic. And go easy on the Starbucks. Caffeine can make the pain worse because it constricts blood vessels and raises tension levels.

8. When all else fails, call the doc.

If nothing seems to be helping, talk to your gyno. They can check for any underlying causes, like endometriosis, that might be making your cramps extra-painful. She may also recommend birth control pills, which can thin the uterine lining and make cramps less intense. Cramps may be common, but they shouldn't interfere with your life, so if you've tried everything and you're still in pain every month, definitely let your doc know.

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