How to Ease Menstrual Cramps and Muscle Aches

Menstrual cramps, or dysmenorrhoea, aches and pains of muscles in the legs, back or other bodily regions are one of the many common symptoms shared by most women during their menstrual cycle. These cramps are the result of muscle contractions in the uterus, with the pain being caused by the levels of prostaglandins that accompany […] The post How to Ease Menstrual Cramps and Muscle Aches first appeared on HindustanMetro.com.

What Are The Causes Of Menstrual Cramps And Achy Muscles?

Menstrual pain is exacerbated when the level of prostaglandins is high enough to provoke contractions of the uterine muscle. Menstrual muscle aches can stem from the hormonal changes, physical tension, dehydration, elevated stress levels and difficulty sleeping. For women with heavy menstrual flow, the discomfort can feel more intense, and for some women with endometriosis or fibroids, their level of discomfort is subjective and specific to the individual.

We’ve seen the use of pain relief medications such as combiflam tablet which contains a Non-steroidal anti-inflammatory drug (NSAID), ibuprofen and paracetamol (an analgesic) This combination reduces menstrual pain and soreness of associated muscles and muscle groups, but further consultation with a doctor should be undertaken.

Identifying the Common Symptoms

Symptoms vary from person and may include:

Painful cramping localised to the lower abdomen/pelvis
Pain in the lower back
Pain or soreness of the muscles in the legs or thighs
Generalised body aches
Fatigue, irritability, or headache

Most menstrual-related pain, either acute or chronic, tend to be self-limiting and lessen with the passage of time. Indeed, menstrual-related discomfort, is generally noted to be intense in the first couple of days of the menstrual period before steadily declining.

Ways to Decrease Menstrual Cramps and Muscle Pain

Menstrual pain management consists of lifestyle modifications, physical interventions, and medications. Commonly accepted examples are as follows:

1. Heat Therapy

The application of a heating pad or hot water bottle to the lower abdomen or back will help relax the uterine muscles and improve blood flow. Warm baths or heat patches can provide relief from both muscle aches and cramps.

2. Hydration and Nutrition

Eating a balanced meal with food that is high in magnesium, omega-3 fatty acid, and water-soluble fibre can decrease the severity of cramps and in particular, lessen dehydration, fatigue or irritability, all of which may occur due to low magnesium levels.

Reducing salt and caffeine, as well as processed, packaged and/or convenience foods, may decrease excessive water retention and bloating.

3. Gentle Physical Activity

Low-intensity exercises that increase the heart rate, such as walking, stretching, or yoga, may help improve circulation and alleviate menstrual cramping.

Exercises that involve the set of core and/or lower body muscles: hip flexor, gluteus, adductor/abductor and pelvic muscles Stretching will help to improve muscle flexibility and reduce pain with associated stiffness due to cramping.

4. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

The role of NSAIDs, as the name suggest, is to promote the blockage of prostaglandin production, decreasing pain and inflammation. Over-the-counter NSAIDS (e.g ibuprofen) have been found to be effective if taken at the onset of symptoms.

Products available over-the-counter, which contain a combination of ibuprofen and paracetamol may be taken under medical advice for cramps as well as body pain.

5. Massage and Relaxation

Gentle, circular abdominal massage may relieve tension and help you relax. Mindfulness techniques, including deep breathing exercises and progressive muscle relaxation, can help relieve stress and muscle pain.

6. Sleep and Rest

Having restorative sleep is critical for your body to recover from hormonal shifts, as well as being physically and mentally fatigued. Sticking to a consistent sleep schedule while trying to minimise actives can lessen the severity of symptoms.

7. Herbs and Supplements

Although not all studies have reported the same benefit of supplements, some studies suggest magnesium, vitamin B1, or fish oil supplements may lessen cramps. Drinks containing herbs such as chamomile, ginger, or peppermint may have a mild calming effect.

Only medical professionals should prescribe supplements, as they should be fully involved in your care program if you’re taking other medications.

Although menstrual cramps and muscle aches are generally normal, certain signs may indicate that evaluation for an underlying disorder is necessary:

Pain that significantly interferes with daily living.
Symptoms persists beyond the menstrual cycle.
Heavy bleeding with clots
Pain getting worse over time.
No response to over-the-counter treatment.

Medical evaluation may involve pelvic exam, ultrasound, or hormone levels and these may indicate conditions like endometriosis, adenomyosis and fibroids.

Long-term Prevention

It is possible that maintaining a healthy weight and engaging in regular exercise over time may reduce menstrual pain.
Some females benefit from hormonal therapy (i.e. oral contraceptives) to induce periods and lessen cramping. These require professional evaluation and prescription.

Takeaway

Menstrual cramps and muscle aches, while common, are manageable; therefore heat, staying hydrated, gentle movement, and medical pain relief medications like combiflam tablets (under medical advice) can all help you feel better. Although most female experience mild symptoms that go away without treatment from a medical professional, contact your doctor if symptoms are not likely to improve. If you have chronic menstrual pain and need relief, your doctor may prescribe a combination of pain-relieving medicines such as Brustan Tablet 10 or combiflam.

The post How to Ease Menstrual Cramps and Muscle Aches first appeared on HindustanMetro.com.