Menstrual cramp can make your life miserable. You just want to stay in bed and endure the pain and misery till it passes.
80% of women have suffered menstrual cramp at one time in their life up to 30 % suffer from menstrual cramps every month.
About 20% in absenteeism from school, work and minimized productivity can be traced to menstrual cramps.
This is especially painful and uncomfortable for teenagers who may be in boarding school.
When you talk of missed lecture, workouts, social events, exams and the complete unwillingness to do anything , you begin to wonder why this cramp that can interfere with daily activities and normal routine is not being given the attention it deserves.
You do not have to curl yourself up and endure the pain in silence. Uncurl yourself and get up from the bed or sofa and start doing these 4 things now to help yourself.
- Hot water bottle
This is one of the simplest but overlooked home remedy for menstrual cramp. It works because heat can block the body’s ability to detect, pain especially stomach pain.
How to use it
- Just fill a hot water bottle with hot water
- Place it on your tummy
You can also take a hot shower or massage your tummy with a hot towel
- Breathing exercise
Breathing is a pain management and relaxation technique
How to do it
Sit, lie or stand in a comfortable position.
Place your right hand on your chest and your right hand on your belly
When you inhale try to have just the right hand on your belly move
You can close your eyes if you want.
- Breathe in slowly through your nose for a count of 4.
- Hold your breath for a count of 4.
- Breathe out through your mouth for a count of 4.
- Hold for a count of 4.
Focus on your breathing and on the sensation of air going in and out of your lungs
When thoughts come to your mind, this is normal, just acknowledge or notice and them and return your attention to your breathing.
Just concentrate on your breath.
- Lying pelvic tilt
This will give you immediate relief from the waist and back pain that comes from menstrual cramps.
Anytime you feel like there’s a hot iron heating away at your waist and back do the tilts. It works because.
How to do it
Lay on your back with your knees bent
Keep your feet flat on the floor
You should be able to slip your finger into the space between the floor and your back
Inhale, tilt your pelvis and tighten your abdominal muscle so that your back comes in full contact with the floor.
Your buttocks will lift slightly upwards and give your back and pelvis a soothing stretch.
Hold for five counts, exhale and slowly relax back to the starting position
- Cat and cow Stretch
Assume a tabletop position by going down on your hands and knees
Make sure that your knees are directly below your hip
Your wrists and elbows should be below your shoulder
Engage your abs; keep a flat back and neutral spine.
As you exhale round your spine towards the ceiling by imagining that you are pulling your belly button up towards your spine
Tuck your chin towards your neck and relax your neck
That is the cat pose
Now, as you inhale, arch your back
Point your chest towards the ceiling
Your head should look forward while your buttocks should point up towards the sky
Let your belly relax and sink towards the floor
That is the cow pose
Go on with the cat and cow pose for 10 reps
Remember to exhale when you do the cat pose and exhale for the cow pose.
Inhale through your nose and exhale through your mouth as if you are blowing out a candle.
There are other exercises that you can try. But considering the pain normally last for a day to 3 days, these 4 things will do. Try them and let me know if it was helpful.
Bellisima Fitness 