Menstrual Pain Management Strategies
Nonpharmacological Options
Nonpharmacological options refer to options that are not over the counter or prescription medications. Of the available non-pharmacological options, many have research in menstrual pain. Others have strong research support from non-menstrual pain research, but less research has been done in menstrual pain. Generally, at the present time the best evidence suggests that a combination of pharmacological and non-pharmacological approaches may provide the best relief. Some nonpharmacological options include:
Learn more about the biopsychosocial contributions to menstrual pain
- Exercise: Exercise may be a good option for menstrual pain relief. In a review of the research on exercise in menstrual pain, it was found that doing exercise for around 45 mins to an hour at least three time per week can lead to a reduction in menstrual pain.
- Heat: Heat is a safe and easy option for pain relief. Heating pads or hot water bottles can be used on the affected area.
- Transcutaneous electrical nerve stimulation (TENS): TENS is a machine where electrodes are attached to the skin at various frequencies. There is some evidence that this can help decrease menstrual pain intensity. Speak to a care provider before pursuing this option.
- Psychological Approaches: Psychological approaches (e.g., meditation, relaxation, cognitive strategies). There is inconsistent and limited research support that has examined these types of strategies in menstrual pain. There is a substantial body of literature supporting these approaches in other types of pain. We recently found that teens who used mindfulness through an app over a 4-month period experienced a decrease in menstrual symptom interference, although larger studies are needed to see if this happens again.
Importantly, individuals who start taking a pharmacological option and who do not experience relief or have side effects, should follow up with a physician.
Learn more about the biopsychosocial contributions to menstrual pain
Want to give a meditation a try?
Below are a few meditations for you to try.
Body Scan
2:49
Let Go Of Tension
7:41
Soothe Your Pain
6:12
How can I feel better?
There are many ways to relieve menstrual pain, including gentle exercise, heat therapy, and stress management techniques. Visit our strategy sections (Pharmacological and Non-pharmacological) for expert-backed strategies and personalized approaches to help you feel better.
