Positions to Alleviate Period Cramps: Be Prepared for PMS

Yikes! Dealing with PMS discomfort? Discover these positions to ease period cramps.

By Jenna Carter
Updated: March 21, 2022
Originally Published: November 16, 2021

Moyo Studio Getty Images

Whether it’s your first period or your 301st, navigating the monthly challenges of PMS (premenstrual syndrome) can be quite the ordeal. While experiences vary, PMS symptoms typically arise in the week leading up to your period, easing off around two days post-start. During this time, you might endure bloating, mood swings, cravings, headaches, sleeplessness, and, of course, the discomfort that can leave you restless, searching for the most effective positions to relieve period cramps.

Period cramps occur when the uterus contracts to shed its lining, compressing blood vessels in the process. According to the UK’s NHS, this compression temporarily disrupts blood and oxygen flow, causing pain. Not the best scenario, right? The result often finds you curled up on the couch in a fetal position, wishing you could recall the last time you saw your trusty heat pack.

If the fetal position is your go-to remedy for cramps, congratulations! You’ve stumbled upon one of the most effective positions for relief. Indeed, specific positions can help alleviate discomfort during your period. Whether you’re considering yoga, seeking to ease your tween or teen’s cramps, or aiming for a peaceful night’s sleep despite hormonal fluctuations, several positions can offer relief when those pesky PMS cramps strike.

How to Alleviate Period Cramps at Night

Cramps can be a nuisance at any hour, but they often feel worst at night when all you want is restful sleep. Unfortunately, there isn’t a guaranteed remedy for cramps, but certain sleeping positions can help. The next time you feel crampy, try these positions at bedtime:

The Fetal Position: According to avogel.com, sleeping on your side with your knees drawn up to your chest can relieve cramps by reducing stomach pressure and possibly preventing leakage.
The Recovery Position: Commonly used by emergency responders, this position is also quite comfortable for sleeping during your period. Lie on your side with your bottom leg straight and the top leg bent toward your belly. This reduces pressure on your abdomen and enhances oxygen flow for a better night’s rest.
Lying on Your Back: While this position alleviates pressure on your stomach, it may increase the risk of leakage throughout the night.

Avoid sleeping on your stomach, as the pressure can worsen cramps and increase the likelihood of leaking. Opting for side or back sleeping positions can lead to a much more peaceful night when cramps hit.

Yoga Positions to Relieve Period Cramps

In addition to sleeping positions, yoga can be highly beneficial for easing cramps. While any exercise can help with PMS symptoms, yoga offers gentle stretches that feel more manageable when you’re in discomfort. Plus, if your child is experiencing cramps, they might be more willing to engage in yoga than other forms of exercise.

According to Moreland OB/GYN, several beginner-friendly yoga poses can offer relief by focusing on the stomach and back muscles, increasing oxygen and blood flow while helping to relax tight muscles. Here are a few poses to try, but remember to listen to your body and modify as needed with props like yoga blocks or pillows:

Cat-Cow: Start on your hands and knees. Inhale as you arch your back (cow position) and exhale as you round your back (cat pose). Repeat 5-20 times.
Child’s Pose: Kneel on the floor and bend forward, reaching your arms out in front. If needed, place a pillow under your stomach for added comfort. Breathe deeply to release tension.
Corpse Pose: Lie on your back with your arms at your sides, palms up. Focus on relaxing each body part while breathing deeply.

Additional Methods to Relieve Period Cramps

If yoga or sleeping positions aren’t enough, consider these additional comfort measures during PMS:

Take an over-the-counter pain reliever such as ibuprofen or aspirin.
Apply a heating pad to your abdomen or back.
Soak in a warm bath.
Massage your stomach with essential oils like lavender or cinnamon.
Stay hydrated.
Limit salty snacks and caffeine.

If cramps are more severe than usual or PMS symptoms disrupt daily life, consulting a doctor may be wise. Otherwise, try these positions and remedies the next time cramps attempt to cramp your style.

Foods to Avoid for Cramps Relief

To minimize discomfort, steer clear of certain foods:

Canned foods are often high in salt, which can lead to bloating and more cramping.
Although sugary treats may be tempting, they can worsen cramps.
Fried foods can upset your stomach, so it’s best to avoid them when cramping.

Questions on Cramps Duration and Severity

Cramps can vary significantly among individuals, with some feeling discomfort a week before their period and others experiencing it during the first few days. While pain typically subsides toward the end of your period, severe cramps lasting longer than three days should prompt a discussion with a doctor.

Why Nighttime Cramps Feel Worse

If you notice that your cramps are particularly painful at night, you’re not alone. The pain may be more pronounced in the evening as the distractions of the day fade away, making you more aware of discomfort.

This article was originally published on November 16, 2021.

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In summary, dealing with period cramps can be challenging, but exploring various sleeping and yoga positions, along with other comfort measures, can significantly help. If symptoms persist or worsen, don’t hesitate to seek medical advice.

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