What are the best positions to relieve menstrual pain ?

Period pain, or dysmenorrhea, comes from uterine contractions as the uterus tightens to shed its lining. These contractions are triggered by prostaglandins, molecules produced in the endometrium during menstruation.

When prostaglandin production is too high, contractions become intense, compress blood vessels, and cause sharp cramps in the lower abdomen. It is not uncommon to experience a bloated belly during your period, which can disrupt menstrual comfort. The pain can sometimes radiate to the back, thighs, or abdomen, and may be accompanied by nausea during periods or headaches.

There are two types of menstrual pain. Primary dysmenorrhea occurs in the absence of any organic abnormality: the uterus and ovaries are normal, but contractions are stronger due to an excess of prostaglandins. It usually appears shortly after puberty. By contrast, secondary dysmenorrhea is linked to a medical condition (endometriosis, adenomyosis, fibroids, or hormonal disorders such as PCOS) and often appears later in life.

Typical signs of primary dysmenorrhea include:

• Cramping in the lower abdomen, just before or at the start of your period.
• A feeling of heaviness in the pelvis.
• Pain radiating to the lower back, thighs, or abdomen.
• Sometimes nausea, vomiting, or diarrhea.
• Fatigue, mild headaches, or dizziness.

It is important to distinguish this pain from other pelvic disorders (infections, urinary conditions, or appendicitis), which may be accompanied by fever or unusual discharge.

Adopted as soon as the first signs appear, these positions relax the muscles of the abdomen and pelvis, reducing excessive contractions. They stimulate blood circulation, bring more oxygen to the tissues, and help clear prostaglandins. By relieving pressure on the uterus and gently opening the pelvis, they can also reduce the effects linked to water retention, a common discomfort during this time. These positions offer quick and lasting relief.

How to do it

Lie on your side, then gently bring your knees toward your chest. You can place a pillow between your knees for extra comfort.

Why it helps

This position reduces pressure on the abdomen, relaxes the lower back, and creates a comforting, cocooning effect.

Benefits

• Reduces abdominal and lower back pain

• Provides a sense of safety and calm

• Promotes overall body relaxation

How to do it

Start on all fours, bring your knees closer together, then sit back on your heels. Lean your torso forward, with your arms stretched out in front of you or relaxed alongside your body. Separate your knees slightly if needed.

Why it helps

It gently stretches the lower back and releases tension in the abdomen.

Benefits

• Soothes menstrual cramps

• Relaxes the nervous system

• Encourages deeper breathing

How to do it

Lie on your back and bring your knees toward your chest. Wrap your arms around them and breathe deeply.

Why it helps

This posture gently massages the lower abdomen and relaxes the pelvic floor.

Benefits

• Reduces bloating

• Releases internal tension

• Improves digestive comfort

How to do it

On all fours, alternate between arching your back (inhale) and rounding it (exhale), synchronizing the movement with your breath.

Why it helps

The movement mobilizes the spine and stimulates circulation in the pelvic area.

Benefits

• Relieves lower back tension

• Improves back mobility

• Boosts blood circulation

How to do it

Sit down with the soles of your feet together and your knees open to the sides. Keep your back straight or lean slightly forward.

Why it helps

It releases tension in the pelvis and encourages the hips to open.

Benefits

• Improves pelvic circulation

• Reduces tension in the lower abdomen

• Promotes deep muscular relaxation

How to do it

Lie down near a wall and place your legs vertically against it. Let your arms rest on the floor.

Why it helps

This position promotes venous return and reduces pressure in the lower body.

Benefits

• Reduces the feeling of heavy legs

• Improves blood circulation

• Provides an overall relaxing effect

How to do it

Lie on your back, bend one knee, and let it fall to the opposite side while keeping your shoulders on the floor. Alternate sides.

Why it helps

The twist releases tension in the back and abdomen.

Benefits

• Deep muscular relaxation

• Stimulates digestion

• Releases abdominal tension

A hot water bottle or heating pad placed on the lower abdomen or lower back relaxes the muscles and improves circulation. A 20 to 30-minute session often provides quick relief, especially when you are looking for natural solutions for premenstrual syndrome.

Slow, deep breathing activates the parasympathetic nervous system. Practice abdominal breathing: place one hand on your belly, inhale through your nose while expanding the abdomen, then exhale slowly. Repeat for 5 to 10 minutes to soothe the pain.

Choose a balanced diet rich in fruits, vegetables, whole grains, legumes, and healthy fats. Drink 1.5 to 2 liters of water or herbal teas to reduce bloating. Avoid excess salt, refined sugar, and caffeine.

Among the dietary supplements for painful periods, [MY] Équilibre Féminin is particularly interesting in the context of painful periods because it works deeply on the mechanisms behind pain rather than simply masking it. Its formula combines natural actives that target inflammation, hormonal imbalances, and stress all at once, three key factors in dysmenorrhea.

Ashwagandha, a well-known adaptogen, helps regulate cortisol, which can limit the intensification of pain linked to stress. Lemon balm, rich in rosmarinic acid, plays a central role thanks to its anti-inflammatory and antispasmodic properties, helping relax the uterine muscles and reduce cramps.

Rosemary supports the liver in eliminating excess estrogen, contributing to better hormonal balance. Finally, vitamins B6, B9, and D3 reinforce this overall action by supporting the nervous system, regulating hormonal activity, and modulating inflammation.

Painful periods can often be managed naturally, but if the pain becomes disabling, persists despite gentle methods, or is accompanied by unusual symptoms (very heavy bleeding, fever, pain outside the menstrual period), consult a healthcare professional. Early care, especially in cases of endometriosis or PCOS, can improve your comfort and quality of life.