Planned Parenthood

UGH cramps — depending on your body and what card you drew in the Menstrual Lottery of Life, period cramps can range from cancel-your-plans painful to just a little uncomfortable. (When mine are really kickin’ it feels like the Uterus Chainsaw Massacre all up in my bod. Not ideal.)

But cramps happen for a reason: That gut-punch you feel is your uterus contracting, meaning it’s squeezing and moving. This makes your uterine lining — which is mostly what period blood is made of — move off the walls of your uterus.

So cramps have a purpose, but that doesn’t mean they don’t suck. The good news is there are a few ways to help your monthly uterus nightmare chill out:

Track your cycle

Knowing your period’s around the corner is one way you can be prepared so cramps don’t catch you off guard. Maybe that means planning a hot date with a heating pad and Netflix, or making sure you’re stocked up on pain relievers around your crampiest days. Keeping track of your cramps and other period symptoms can help you and your doctor find the best remedies for you. Planned Parenthood’s free period tracking app Spot On is an easy, private way to keep tabs on your cycle and whatever PMS symptoms you’re having.

Look into hormonal birth control

Hormonal birth control methods — like the hormonal IUD, implant, pill, patch, ring, or shot — can really help with cramps, PMS, and other period problems. If you have hella bad cramps that ruin your life every month (or even if you just want a lighter, easier period or no period at all), hormonal birth control can be a real menstrual GOAT. Our Spot On app also has birth control reminders and handy tips n’ tricks to help you get the most out of your method.

Take over-the-counter pain meds

Taking basic pain medicine like ibuprofen (like Advil), naproxen (like Aleve), or acetaminophen (like Tylenol) is probably one of the easiest and most effective ways to deal with mild-to-moderate cramps.

Exercise

I know, I know. When our nethers feel like they’re full of knives, the last thing many of us want to do is work out. But moving your body and getting that heart rate up releases feel-good chemicals called endorphins that can make you feel better. Even mild exercise like stretching or taking a walk can make a difference.

Feel the heat

Snuggling up with something warm — a heating pad, hot water bottle, your cat  — on your belly or lower back can help soothe cramps and achy muscles. A hot bath can also feel heavenly when there’s a riot in your uterus.

Have yourself an orgasm

It’s true! Orgasms — whether you have them on your own or with a partner — can be a tried and true cramp-helper. They send blood rushing to your downtown area and release feel-good hormones called endorphins that act as a natural pain killer and mood-lifter. So go on, give yourself a treat…for your health!

Cramps are a pretty normal part of periods, but if yours are so painful that it’s hard to do everyday things (like go to school or work) and over-the-counter medicine doesn’t help, talk with your doctor or go to a Planned Parenthood health center. Cramps that are super bad can be a sign of more serious health problems. And you shouldn’t have to suffer every month. Your nurse or doctor can help you manage the pain and put those cramps in their place.

-Kendall at Planned Parenthood