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Menstrual cramps dysmenorrhea

Menstrual cramps often respond to exercise and nutritional interventions, which may have fewer side effects than some of the allopathic interventions.

Dysmenorrhea Handout
Dysmenorrhea shortened - simplified handout, fewer recommendations, lower literacy level

Exercise: Any vigorous exercise of the large muscles of the lower extremities can help with menstrual cramps, but some specific exercises for pelvic tilting and decreasing pelvic congestion have been studied:

  • Do the following exercises twice a day for ten days before your period:
1. Stand at right angles to the wall with left elbow on the wall on a level with the left shoulder. Tilt pelvis forward. Keeping knees straight, move left hip until it touches wall. Return to original position. Repeat 5 times. Repeat sequence with right elbow on the wall.
2. Stand facing the wall with both elbows on the wall on a level with the shoulders. Without moving elbows or feet and keeping knees straight, move pelvis away from wall and then toward it until pelvis touches the wall. Return to original position. Repeat 5 times.
3. Stand with feet 12 inches apart and arms raised to the side at shoulder level. Keeping knees straight, twist trunk to the right and bend forward attempting to touch the right ankle with the left hand. Return to original position. Repeat sequence in opposite direction. Repeat 5 times.
4. Stand with feet a few inches apart and arms at the sides. Swing arms forward and upward, simultaneously raising the right leg backward. Return to the original position. Repeat with the left leg. Repeat 5 times.

Nutrition: A general anti-inflammatory diet appears to help menstrual cramps as it does so many other conditions. In particular, eating more fish looks helpful, as do the following supplements:
Thiamine 100 mg per day, at least in Indian women
Fish oil or Neptune Krill Oil, possibly with additional benefit from adding vitamin B12 7.5 mcg per day.

There are a variety of other interventions mentioned on the handout.