Zoe Miller Copywriting

It’s that time of the month again.

If the PMS and bleeding isn’t bad enough, then come the dreaded cramps.

Popping a couple of paracetamols, or even some ibuprofen, can seem like the only way to get through it. Sound familiar? Probably, considering 9 in 10 UK women suffer from period pain.

The impact on women’s mental health, family, and work life is huge. It’s great to see some countries like Spain recognising this, and giving women paid menstrual leave.

Severe period pain can be a symptom of a medical issue that requires treatment ─ make sure to talk to your GP if you’re worried. But for many women, it’s just something they have to cope with.

Some women use contraceptives to deal with menstrual pain. Whether that’s the pill, patch, implant, or an IUS (Mirena coil), hormonal contraceptives can make periods less painful, lighter, and sometimes stop them altogether.

Others rely on pain killers bought over the counter, or stronger medication, like naproxen or codeine, from their doctor.

These options are safe and recommended by the NHS. However, all medication comes with side effects.

Lots of home remedies for period pain exist, but not all of them are supported by facts. We’ll discuss three ways to treat menstrual pain with evidence behind them.

1. Heat

This might seem like an obvious choice. Plenty of women use a hot water bottle, heat pads, or a soak in the bath to deal with period cramps. But did you know this is backed up by science?

Localised heat is shown to relax muscles, relieve tension, and reduce pain caused by muscle spasms.¹ Other than the risk of burns where products aren’t used correctly, there are few side effects.

Some studies have even shown that heat can be more effective than pain killers for menstrual cramps.²

2. TENS Devices

TENS, also known as transcutaneous electrical nerve stimulation, uses small electrical currents to treat pain. Many types of pain respond well to TENS treatment, including period cramps.

Treatment involves sticking pads over where you feel the pain. These pads are connected to an electronic device which delivers small electrical shocks through the skin. The feeling is often described as a “tingling” sensation.

TENS reduces pain in two ways. First, it stops pain being transmitted to the brain and spinal cord. Second, it relaxes the muscles nearby and reduces spasms.

Trials into TENS are still ongoing. But evidence so far suggests TENS is safe and can be effective for treating period cramps.³

Most people who use TENS have no side effects, but make sure to check with your GP before you get started.

3. The Moonai App

The idea that music can help with pain might surprise you. But studies have shown music can help manage pain during labour.⁴

Moonai uses a type of music called binaural beats to target period pain. This form of music is shown to reduce pain, anxiety, and stress.⁵ Binaural beats can also improve pain during surgery⁶ and chronic pain⁷.

Users are advised to play the sounds for at least 7 minutes for the best improvement in period pain. The app is low cost, with no side effects ─ unless you’re listening to your headphones too loud.

Created by experts, including doctors and neurology researchers, Moonai helps to change your perception of pain.

These three methods can help you deal with period pains by themselves. Or you can use them alongside medication when things get really bad. If you’re worried about your period health, please visit your doctor.

Find out more about Moonai here, or buy it at the app store.

References:

1. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018; 8: 16252.

2. Navvabi Rigi S, et al. Comparing the analgesic effect of heat patch containing iron chip and ibuprofen for primary dysmenorrhea: a randomized controlled trial. BMC Womens Health. 2012; 12: 25.

3. Arik MI, Kiloatar H, Aslan B, Icelli M. The effect of tens for pain relief in women with primary dysmenorrhea: A systematic review and meta-analysis. EXPLORE. 2020; 2541.

4. Simavli S, Gumus I, Kaygusuz I, Yildirim M, Usluogullari B, Kafali H. Effect of music on labor pain relief, anxiety level and postpartum analgesic requirement: a randomized controlled clinical trial. Gynecol Obstet Invest. 2014; 78: 244-50.

5. Garcia-Argibay M, Santed MA, Reales JM. Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis. Psychological Research. 2018; 83: 357–72.

6. Tani A, Tartarisco G, Vagheggini G, Vaccaro C, Campana S, Tomaiuolo F. Binaural beats reduce feeling of pain and discomfort during colonoscopy procedure in not-sedated patients: A randomized control trial. Complementary Therapies in Clinical Practice. 2022; 48: 101605.

7. Gkolias V, Amaniti A, Triantafyllou A, Papakonstantinou P, Kartsidis P, Paraskevopoulos E, et al. Reduced pain and analgesic use after acoustic binaural beats therapy in chronic pain ‐ A double‐blind randomized control cross‐over trial. European Journal of Pain. 2020; 24: 1716–29.