Cramps that make you double over, pain that radiates down your back, nausea, extreme fatigue... Every month, your period turns 2-3 days of your life into an ordeal. You may feel like it's "normal" and that you just have to "deal with it." One in two women in France suffers from painful periods, and this figure rises to 60% among 15-19 year olds. Being in pain to the point of not being able to live normally is not inevitable.
This article gives you all the scientifically validated solutions to relieve your painful periodsBetween medications that really work, natural remedies with solid evidence, anti-inflammatory diets, and modern technologies, you'll also know the difference between "classic" pain and pain that's hiding endometriosis. Because no, you shouldn't have to cancel your plans every month.
⚡ Express solutions (to relieve you quickly)
What Are Painful Periods? (Dysmenorrhea)
Dysmenorrhea occurs when your period is accompanied by pain that is severe enough to disrupt your daily life. In France, 50% of women suffer from it, and this figure reaches 68% among 15-24 year oldsThese pains are the leading cause of school absenteeism among teenage girls and professional absenteeism among young women.
Primary vs. Secondary Dysmenorrhea: The Essential Difference
✅ Primary dysmenorrhea (60-70% of cases)
It begins with the first period or within a year. It is not caused by a disease, but by an excess of prostaglandins (molecules that cause the uterus to contract). It is the one that massively affects teenagers and often improves after the age of 25 or after a first pregnancy.
⚠️ Secondary dysmenorrhea (to be monitored closely)
Appears years after the first period, often after 25-30 years. It is caused by a pathology: endometriosis (1 in 10 women), adenomyosis, fibroids, polyps, copper IUD... This pain requires a medical assessment to identify and treat the cause.
Why Does It Hurt So Much? (The Mechanism Explained)
Understanding where the pain comes from helps you better combat it. Menstrual cramps have a specific physiological mechanism.
The role of prostaglandins (the real culprits)
During your period, your uterus has to shed the endometrium (the thickened lining). To do this, it contracts. These contractions are triggered by molecules called prostaglandins.
The problem ? Some women produce too much prostaglandin. Studies show that women with severe dysmenorrhea have up to 5 times more prostaglandins than those who do not have pain. Result: stronger, more frequent, longer contractions.
These intense contractions compress the blood vessels that supply the uterus, temporarily depriving the muscle of oxygen. It is precisely this lack of oxygen that creates the cramping pain.
💡 Why do some people have more pain than others? Prostaglandin levels vary greatly. Aggravating factors include a narrow cervix, chronic inflammation (pro-inflammatory diet), stress, a sedentary lifestyle, and smoking.
Symptoms: What Do Painful Periods Look Like?
Period pain isn't always limited to the stomach. It's often accompanied by other symptoms that can be just as debilitating.
Most common symptoms (according to studies)
Lower abdominal cramps (80% of women)
Sensation of squeezing, twisting, or intense contractions. Comes in waves.
Fatigue (60%)
Pain is exhausting, blood loss can worsen the feeling of fatigue.
Lower back pain (50%)
Back pain in the lower back, sometimes down to the buttocks.
Diarrhea (30-40%)
Very common in the first few days, caused by prostaglandins.
Nausea/vomiting (25%)
Prostaglandins also affect the digestive system.
Headaches (20%)
Migraines or headaches linked to hormonal fluctuations.
🚨 Red flags: when to consult quickly
Certain symptoms should prompt you to consult because they may signal a endometriosis (1 in 10 women), fibroids or infection:
- Pain that gradually worsens over the months/years
- Pain outside the rules (during ovulation, sexual intercourse)
- Very heavy bleeding (change protection every 1-2 hours)
- Pain that does not respond to any treatment
- Fever during menstruation (sign of infection)
- Pain that prevents you from moving or to do your normal activities
Medications: What Really Works
Medication is the most effective and fastest solution. Some work better than others, and knowing which ones to take (and how) makes all the difference.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): The #1 Solution
NSAIDs are the most effective drugs against painful periods. They block the production of prostaglandins, stopping the pain at the source.
Ibuprofen (Advil, Nurofen, Antadys)
Efficiency: Reduces pain by 60-70% in the majority of women. It is the recommended first-line treatment.
Dosage: 400mg at the first signs, then 400mg every 6-8 hours if necessary (max 1200mg/day).
⚡ Key tip: Take it AS SOON as you feel your period coming on, not when the pain sets in. NSAIDs take 30-45 minutes to work.
Ketoprofen (Profenid, Toprec)
Efficiency: Slightly more potent than ibuprofen, but more digestive side effects.
Dosage: 50mg every 6-8 hours (max 200mg/day). Reserved for very intense pain.
⚠️ Contraindications: Stomach ulcer, severe asthma, kidney failure, NSAID allergy. Always take with or after a meal.
Paracetamol (Doliprane): Limited Effectiveness
Efficiency: Mild to moderate. Paracetamol does not block prostaglandins; it only acts on pain receptors. The result: it works for mild pain, but rarely for severe cramps.
💡 When to use it? If you can't take NSAIDs or in combination with ibuprofen. But alone, it will probably be insufficient.
Spasfon (Antispasmodics): For Cramps
Efficiency: Moderate. Relaxes the uterine muscles. Especially useful if you have torsion-type cramps + diarrhea.
💡 Winning association: Ibuprofen (blocks prostaglandins) + Spasfon (relaxes the uterus) = effective combo for very severe pain.
❌ What you should NEVER take
Aspirin: Thins the blood and can significantly increase your bleeding and prolong its duration. Absolutely avoid.
Contraceptive Pill: The Most Effective Long-Term Solution
If occasional medications are not enough, hormonal contraception is extremely efficient to eliminate or drastically reduce pain.
How does it work?
The combined pill blocks ovulation and reduces the thickening of the endometrium. The result: less mucous membrane = less prostaglandins = fewer contractions = less pain.
Efficiency
60-90% reduction in pain after 3-6 months. Some pills completely suppress periods (taken continuously), thus completely eliminating pain.
Other hormonal options
- Hormonal IUD (Mirena, Kyleena) : Significantly reduces bleeding and pain
- contraceptive implant : Often blocks periods
- Progestin-only : Can be prescribed specifically for pain
Scientifically Validated Grandma's Remedies
Several natural solutions have been proven effective in scientific studies. Some can even rival anti-inflammatory drugs for mild to moderate pain.
Heat: As Effective as Medicine (Proven!)
A 2014 study showed that heat was as effective as ibuprofen to reduce menstrual cramps. It is the most scientifically validated grandmother's remedy.
🔥 How does it work?
Heat (40-42°C) dilates blood vessels, improves circulation in the uterus, relaxes muscles and blocks pain signals to the brain.
🛠️ Practical solutions
- Classic hot water bottle: Leave on for 20-30 minutes. Renew as needed.
- Heating patch: Discreet, sticks under clothing, lasts 8-12 hours. Ideal for work.
- Heating belt: Attaches around the belly, rechargeable
- Hot bath: 37-40°C for 15-20 min
Medicinal Plants: Those with Evidence
Not all plants are created equal. Some have undergone rigorous research and proven effectiveness.
🌿 Ginger (⭐⭐⭐⭐⭐)
Efficiency: Several studies show that 250mg of ginger powder 4 times a day reduces pain as effectively as ibuprofen 400mgGinger blocks prostaglandins like NSAIDs.
Usage : Fresh ginger tea (1-2cm grated in hot water, 3-4 times/day) or standardized capsules.
🌸 Yarrow (⭐⭐⭐⭐)
Efficiency: Antispasmodic and anti-inflammatory. Reduces uterine cramps.
Usage : Herbal tea (1-2 teaspoons of dried flowers infused for 10 minutes, 2-3 cups/day) or food supplement.
🌼 Feverfew (⭐⭐⭐⭐)
Efficiency: Natural anti-inflammatory, promotes menstrual comfort.
Usage : Standardized food supplement (herbal teas are less effective for this plant).
🌾 Fennel (⭐⭐⭐)
Efficiency: Reduces cramps and bloating. Antispasmodic effect.
Usage : Herbal tea (1 teaspoon of crushed seeds, 2-3 cups/day). Contraindicated for pregnant/breastfeeding women.
⚠️ Precautions: Respect the dosages. Avoid if pregnant, breastfeeding or undergoing hormone treatment without medical advice.
Essential Oils: Local Application
Essential oils in massage can provide interesting local relief, especially in addition to other treatments.
💧 Fine lavender
Effect : Antispasmodic, muscle relaxant. Relieves cramps.
Usage : 2-3 drops diluted in 1 tbsp of vegetable oil. Massage in circles on the stomach and lower back, 3-4 times/day.
💧 Tarragon
Effect : Powerful antispasmodic, particularly effective on uterine spasms.
Usage : 1-2 drops diluted, massage into the stomach.
💧 Clary sage
Effect : Hormonal regulator, antispasmodic.
Usage : 2 diluted drops, massage. Contraindicated if you have a history of hormone-dependent cancer.
⚠️ Contraindications HE: Never use undiluted on skin. Avoid during pregnancy, breastfeeding, or in children under 12 years old. Test on a small area first.
Physical Activity: Move to Relieve Pain
It's counterintuitive, but Physical activity is one of the best remedies. Numerous studies show that it significantly reduces the intensity and duration of cramps.
Why does it work?
- Endorphins: Natural pain-relieving hormones
- Better circulation: More oxygen to the uterus = less cramping
- Muscle relaxation: Stretching releases tension
- Inflammation reduction: Regular exercise reduces overall inflammation
What exercises?
🚶♀️ Brisk walk (20-30 min)
Activates circulation without being too intense.
🧘 Gentle yoga
Positions: child, cat-cow, lying twist. Stretches and relaxes the pelvis.
🏊 Swimming
Water supports the body and warms the muscles.
💡 The tip: Practice ALL year round, not just during your period. Women who exercise 3 times a week have significantly less painful periods.
Anti-Inflammatory Diet: Reduce Pain From the Inside Out
What you eat directly influences your prostaglandin levels. Some foods increase their production, while others decrease it.
✅ Foods to favor
🐟 Fatty fish (omega-3)
Salmon, sardines, mackerel. Omega-3s block inflammatory prostaglandins. Proven to reduce pain by 50%.
🥬 Leafy green vegetables
Spinach, kale, broccoli. Magnesium (relaxes muscles) + antioxidants (reduce inflammation).
🫐 Red fruits
Blueberries, raspberries. Powerful antioxidants. One study shows that 2+ servings of fruit/day reduces pain.
🌰 Nuts and seeds
Walnuts, almonds, flax seeds. Plant-based omega-3 + magnesium.
🍫 Dark chocolate (70%+)
Magnesium = muscle relaxant + anti-stress.
❌ Foods to limit
🥩 Excessive red meat
Increases the production of inflammatory prostaglandins.
☕ Coffee and caffeine
Constricts blood vessels, aggravates cramps. Limit to 1-2 cups/day.
🍰 Refined sugars
Increase general inflammation.
🍷 Alcohol
Dehydrates, disrupts hormones, worsens bloating.
🧂 Excess salt
Water retention and bloating.
Modern Technologies and Devices
New technologies have emerged to relieve painful periods without medication.
TENS electrostimulation (Livia, Bluetens)
TENS devices send electrical impulses that block pain signals to the brain.
How does it work?
Two electrodes are attached to the lower abdomen. The device sends micro-impulses that saturate the nerves and prevent pain messages from reaching the brain. The effect is almost immediate.
Efficiency
Studies: 50-70% reduction in pain. Price: €100-200.
Comfort During Your Painful Period
Our Period Panties offer protection and comfort, even on the most painful days. No more irritating pads. We've thought of everything for teens too.
Painful Periods in Teens: What You Need to Know
Painful periods are especially common among teenage girls. 96% of 18-29 year olds experience pain, and 73% have severe pain at least once a year. It is the leading cause of school absenteeism among young girls.
Why is it more common among teenagers?
- Excessive production of prostaglandins in the early years
- Cervix still narrow
- Cycles often anovulatory (without ovulation) at the beginning
- School stress amplifies pain
Adapted treatments
First intention
- Ibuprofen 200-400mg at the first signs (from 12 years old)
- Heat (hot water bottle, patch)
- Rest (do not minimize the pain)
- Regular physical activity
If that's not enough
Consultation to discuss the contraceptive pill. Very effective for teenagers, can be prescribed only to treat pain (even without sexual activity).
Endometriosis: What If Your Pain Was Hiding This?
1 in 10 women in France suffer from endometriosis (1,5 to 2,5 million women). The average time to diagnosis is 7 years after the first symptoms. Why? Because period pain is too often trivialized.
🚨 Endometriosis warning signs
- Pain that gradually worsens over the months/years
- Debilitating pain "stabbing" type that nails you to the bed
- Pain outside of periods : during ovulation, sexual intercourse, defecation, urination
- Resistant pain to anti-inflammatories
- Very heavy periods with clots, >7 days
- Chronic fatigue intense
- Fertility problems
- Digestive/urinary symptoms cyclical (diarrhea, constipation, bloating during periods)
⚡ Important: The intensity of the pain does NOT correspond to the extent of the lesions. A small lesion can be very painful. If you have any doubts, consult a gynecologist specializing in endometriosis.
Summary Table: All Solutions at a Glance
Combined Strategy: Your Action Plan
The best approach combines several solutions. Here's a step-by-step plan based on the intensity of your pain.
Mild pain
- Hot water bottle or heating pad
- Ginger or fennel herbal tea
- Walk 20-30 min
- If necessary: paracetamol 1g
Moderate pain
- Ibuprofen 400mg at the first signs
- Hot water bottle + lavender HE massage
- Rest if necessary, but try to move slowly
- Avoid coffee, alcohol, inflammatory foods
Severe pain
- Ibuprofen 400mg + Spasfon from the beginning
- Continuous hot water bottle
- Bed rest if needed
- If it doesn't go away after 2-3 hours: consult a doctor
- Long-term solution: Gynecological appointment for the pill or endometriosis assessment
You Don't Have to Suffer Every Month
Having pain during your period is not inevitable. In France, 25% of women had to postpone a professional or school activity at least once a year because of their periodsThis figure is enormous and unacceptable.
If you find yourself bending over backward every month, having to cancel plans, missing school or work, it's because you haven't found THE solution that's right for you yet. Solutions exist: effective medications, validated natural remedies, hormonal contraception, anti-inflammatory diets, modern technologies.
Pain that gradually worsens, doesn't respond to any treatment, or is accompanied by other symptoms always warrants a medical evaluation. Endometriosis affects 1 in 10 women and takes an average of 7 years to diagnose because menstrual pain is too trivialized. Your body deserves to be listened to.
Sources & Scientific References
This article is based on scientific studies published in peer-reviewed medical journals.
Effectiveness of NSAIDs
- Marjoribanks J, et al. (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database. DOI: 10.1002/14651858.CD001751.pub3
Heat and pain
- Akin MD, et al. (2001). Continuous low-level topical heat in the treatment of dysmenorrhea. Obstetrics & Gynecology. DOI: 10.1016/s0029-7844(00)01163-7
- Jo J, Lee SH. (2018). Heat therapy for primary dysmenorrhea: A systematic review. Scientific Reports. DOI: 10.1038/s41598-018-34303-z
Ginger
- Ozgoli G, et al. (2009). Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain. J Alternative Medicine. DOI: 10.1089/acm.2008.0311
Physical activity
- Armour M, et al. (2019). Exercise for dysmenorrhoea. Cochrane Database. DOI: 10.1002/14651858.CD004142.pub4
France Statistics
- Naturactive/EasyPanel Survey (2023). Painful Period Barometer in France. 1004 women aged 18-44.
- IFOP survey (2021). French women and the impact of periods. 1010 women aged 15-49.
Note: DOI links provide direct access to original scientific publications.
Medical Warning: This article is for informational purposes only. If you experience severe or unusual pain, consult a doctor, gynecologist, or midwife.
