How can menstrual pain be effectively relieved?

Do you know that feeling? That moment when the first cramps set in and you wonder how you're going to get through the day. Menstrual pain is not inevitable, even though it is part of everyday life for millions of women. Between meetings, commutes, and daily activities, dysmenorrhea can become a major obstacle to your quality of life.

At G-Heat, we have been supporting those who refuse to suffer from temperature fluctuations and discomfort since 2017. Our expertise in heated clothing and thermal solutions naturally led us to address this women's issue, where heat plays a central role. Heating pads, new-generation hot water bottles: our technologies are designed to offer you lasting relief and allow you to live your period without limitations.

In this comprehensive guide, we reveal all the methods for relieving period pain: from medical approaches to natural remedies, relaxation techniques, and dietary adjustments. Ready to take back control of your body?

Medical solutions for quick relief from menstrual pain

Anti-inflammatories and painkillers: instructions for use and effectiveness

When the pain becomes intense, anti-inflammatory drugs are often the first line of defense. NSAIDs such as ibuprofen act directly on prostaglandins, the substances responsible for painful uterine contractions. Unlike paracetamol, which relieves pain without acting on inflammation, anti-inflammatory drugs offer a more targeted action on the mechanism of cramps itself. The trick? Take them at the first sign of pain, before it really sets in.

• Ibuprofen: effective against inflammation, take with food
• Paracetamol: a gentler alternative for sensitive stomachs
• Naproxen: prolonged action for coverage throughout the day

Antispasmodics to relax the uterus

Does your stomach feel like it's contracting into a tight fist? Antispasmodics are designed for this. These medications act directly on the smooth muscles of the uterus to reduce spasms and involuntary contractions. They perfectly complement the action of anti-inflammatories by targeting another aspect of the pain. Ask your pharmacist for advice on finding the right formula for you.

Hormonal contraception as a long-term treatment

If your painful periods return every month with the same intensity, the birth control pill can be a powerful ally. By regulating your hormonal cycle, it reduces the production of prostaglandins and decreases the thickness of the uterine lining. The result: lighter and often less painful periods. This is something to discuss with your doctor to assess whether this option is right for your situation and needs.

Applying heat: the most effective natural solution

How heat affects the uterine muscles and prostaglandins

Imagine a tense muscle finally relaxing under the effect of gentle heat. This is exactly what happens when you apply a source of heat to your lower abdomen. Heat dilates blood vessels, improves circulation, and helps the uterine muscles relax. It also blocks the transmission of pain signals to the brain, providing fast and natural relief. Studies show that a hot water bottle at 40°C can be as effective as a conventional painkiller.

Therapeutic heat remains one of the most underrated methods for managing menstrual pain. Our users confirm that a well-positioned heating pad literally changes their daily lives during this time.

— Gwenaël Fournet, Product Expert at G-Heat

The best methods of application: hot water bottles, heating belts, and hot baths

Which method of thermotherapy should you choose? It all depends on your lifestyle and constraints. The traditional hot water bottle remains a classic, but it cools down quickly and immobilizes you. Heating belts are a major innovation: they provide constant, adjustable heat while allowing you complete freedom of movement. Perfect for continuing to work, move around, or simply rest. As for hot baths, they provide overall relaxation but are not always practical during the day.

• Traditional hot water bottle: economical, 30-45 minutes of heat
• Heated belt: continuous, adjustable heat, freedom of movement, ideal for staying active
• Heating patch: discreet, can be worn under clothing at the office
• Hot bath: complete relaxation, best reserved for the evening

Strategic areas and optimal duration of heat application

For optimal relief, place your heat source directly on your lower abdomen, just above your pubic bone. You can also target your lower back if the pain radiates to this area, which is very common during menstruation. The ideal temperature is between 38°C and 42°C, never higher to avoid burns. In terms of duration, 20 to 30 minutes is usually sufficient with a hot water bottle, but a lumbar heating belt can be worn for longer thanks to its regulated temperature and built-in safety system. Feel free to repeat the application several times a day as needed.

Antispasmodic plants and infusions that provide relief

Feverfew, ginger, and yarrow: the winning trio

Nature is full of plants with antispasmodic properties that can become your best allies. Feverfew reduces the production of prostaglandins, ginger combats inflammation and associated nausea, while yarrow regulates blood flow and soothes cramps. These three plants form a powerful synergy to gently accompany your cycle.

• Feverfew: natural anti-inflammatory, reduces the intensity of cramps
• Ginger: combats nausea and inflammation, warming
• Yarrow: regulates flow, antispasmodic properties
• Fennel: relaxes smooth muscles, aids digestion

How to prepare and consume pain-relieving herbal teas

A good antispasmodic herbal tea must be prepared with care to release all its active ingredients. Boil water, pour it over a tablespoon of dried herbs, cover, and let steep for 10 to 15 minutes. Drink 2 to 3 cups a day, starting a few days before your period for a preventive effect. Lavender can be added for its relaxing properties and soothing fragrance.

Essential oils and dietary supplements: precautions and dosages

Essential oils of clary sage, lavender, or peppermint can complement your pain relief arsenal. Always dilute 2-3 drops in a vegetable oil before massaging your stomach. When it comes to dietary supplements, magnesium, omega-3, and vitamin B6 show promising results. Be careful, though: some oils are not recommended for pregnant or breastfeeding women. Always seek the advice of a healthcare professional before starting.

Relaxation techniques and appropriate physical exercises

Yoga poses that relax the lower abdomen

Exercise when you're in pain? It may seem counterintuitive, but certain yoga poses work wonders on menstrual cramps. The child's pose gently stretches the lower back, while the butterfly pose opens the hips and releases pelvic tension. These gentle movements promote blood circulation and release endorphins, your natural painkillers.

• Child's pose: stretches the back, calms the nervous system
• Butterfly pose: opens the hips, relaxes the pelvis
• Reclining twist: massages the internal organs, relieves tension
• Legs up the wall: promotes venous return, soothes

Breathing exercises and meditation to manage pain

Your breathing can become your best tool for pain management. Deep abdominal breathing activates the parasympathetic nervous system and reduces pain perception. Breathe in slowly through your nose, filling your belly, hold for 3 seconds, then exhale slowly through your mouth. Mindfulness meditation also helps you to accept sensations without amplifying them, by refocusing on the present moment.

Gentle physical activity: walking, stretching, and swimming

We're not asking you to run a marathon, but light physical activity can really make a difference. Walking stimulates circulation and releases endorphins. Stretching focused on the pelvis and hips relieves accumulated tension. As for swimming, warm water combined with movement offers a double effect: natural massage and muscle relaxation.

Movement is often the last thing we think of when we're in pain, but it's precisely what allows the body to release tension. A short walk or a few stretches can transform your day.

— Romane Benderradji, Communications Manager at G-Heat

Adapting your lifestyle during your period

Anti-inflammatory diet: magnesium, omega-3, and hydration

What you put on your plate directly influences the intensity of your pelvic pain. Foods rich in magnesium, such as almonds, spinach, and dark chocolate, relax the muscles. The omega-3s found in fatty fish and flax seeds fight inflammation. And don't forget to stay hydrated: drinking at least 1.5 liters of water a day helps reduce bloating and promotes the elimination of toxins.

Nutrient	Food Sources	Benefit
Magnesium	Almonds, spinach, dark chocolate	Muscle relaxation
Omega-3	Salmon, flaxseeds, nuts	Anti-inflammatory action
Iron	Lentils, red meat, quinoa	Replaces losses
Vitamin B6	Banana, chicken, potato	Hormonal regulation

Foods to avoid that increase cramps

Certain foods are real enemies during your period. Refined sugar causes insulin spikes that aggravate inflammation. Excess salt promotes water retention and bloating. Caffeine constricts blood vessels and can intensify cramps. As for saturated fats, they stimulate the production of inflammatory prostaglandins. For a few days, focus on a light, anti-inflammatory diet.

The importance of sleep and stress management

Rest is not a luxury during your period, it is a necessity. Quality sleep allows your body to better manage pain and recover. Stress amplifies muscle tension and pain perception. Allow yourself moments of relaxation, practice relaxation techniques, and listen to your body's signals. This is the time to slow down, not push yourself.

Why do you experience pain during your period?

Now that you have all the tools you need to relieve your pain, you may be wondering where these cramps that ruin your life every month really come from. Spoiler alert: your body isn't sadistic, it just sometimes does its job with a little too much enthusiasm.

The mechanism behind cramps: when your uterus overdoes it

Each menstrual cycle, your uterus prepares to welcome an embryo by thickening its inner lining, the endometrium. No pregnancy in sight? Your body starts a big clean-up. To expel this now useless lining, your uterus contracts, much like a fist clenching and unclenching. The problem? These contractions are orchestrated by prostaglandins, inflammatory molecules. When your body produces too many of them, the contractions become more intense, blood flow to the uterus temporarily decreases, and voilà: pain sets in.

Primary or secondary dysmenorrhea: understanding the difference

There are two types of painful periods. Primary dysmenorrhea mainly affects young women a few months after their first period: it is caused by the aforementioned overproduction of prostaglandins. This is nothing abnormal, just your body learning to regulate its hormonal thermostat. Conversely, secondary dysmenorrhea appears later in life, often after the age of 30, and usually hides an underlying condition: endometriosis, fibroids, adenomyosis, or infection. If your pain has changed in nature or intensified over the years, this is a sign that should not be ignored.

When should you consult a healthcare professional?

Now you have a better understanding of the mechanism behind your cramps. But be careful: if your symptoms go beyond the “normal” range of painful periods, it's time to seek medical advice. We're not talking about putting up with the unbearable out of pride.

Warning signs that require medical attention

Make an appointment with your doctor or gynecologist if you recognize any of these situations: pain so intense that it prevents you from carrying out your daily activities despite taking painkillers, very heavy bleeding with blood clots, periods that last more than 7 days, or pain that persists outside of your menstrual cycle. Also be wary if your cramps are accompanied by digestive or urinary symptoms during your period, pain during sexual intercourse, or unusual fatigue that gets worse from month to month.

Endometriosis and other conditions: don't be left in doubt

Endometriosis, a condition that affects 1 in 10 women, often goes undiagnosed for years. If your pain tends to increase over time, if it radiates to your back or thighs in an unusual way, or if several women in your family suffer from painful periods, this is a legitimate reason to seek medical advice. Other conditions such as uterine fibroids or pelvic infections can also explain secondary dysmenorrhea. The good news? There is appropriate treatment available for each of these situations. Your discomfort deserves to have its precise cause investigated, not just being told to “deal with it.”

Our mission: to ensure that menstrual pain is never an obstacle again

At G-Heat, we firmly believe that no woman should suffer during her period. Our expertise in thermal solutions and therapeutic heated clothing allows us to offer products designed for your everyday well-being. Our heated belts embody our philosophy: to support you with effective, durable, and stylish solutions that adapt to your lifestyle.

Here's how we support you every day:

1. Gradual heat technologies: our belts provide constant, adjustable heat (3 levels) to suit the intensity of your pain
2. Designed for freedom: discreet under clothing and adjustable, they allow you to stay active without compromise
3. Autonomy and portability: long-lasting batteries for therapeutic heat wherever you are, at the office or at home
4. Optimal comfort: soft neoprene materials that mold to your body for targeted relief
5. Personalized support: our team is here to help you find the right solution for your daily life

Conclusion

Period pain is not something you have to accept without taking action. You now have a whole arsenal of tools at your disposal to manage it: from therapeutic heat to antispasmodic herbs, yoga, and a suitable diet. The key is to find the winning combination that works for your body and your lifestyle.

Applying heat remains the fastest and most accessible method for relaxing the uterine muscles. Combined with a healthy lifestyle during this period, it can transform your relationship with your cycle. Feel free to explore our heat solutions to discover how you can take back control of your well-being every month.

FAQ

What is the ideal temperature for a heating pad to relieve painful periods?

The optimal temperature is between 38°C and 42°C for effective relief without the risk of burns. This moderate heat is enough to relax the uterine muscles and block pain signals. Avoid exceeding 45°C and always use a fabric cover between the heat source and your skin.

How long can an electric hot water bottle be used safely?

You can use an electric hot water bottle for 20 to 30 minutes per session, with 10-15 minute breaks between each application. This alternation prevents skin overheating while maintaining lasting relief. Repeat as often as necessary throughout the day.

Are G-Heat heating belts suitable for use during menstruation?

Absolutely! Our heating belts are perfectly suited to relieving menstrual pain. Their targeted heating system allows therapeutic heat to be applied directly to the lower abdomen or lower back, where cramps are most intense. Adjustable and discreet, they can be worn all day long without restricting your movements. You can even wear them under your clothes at work for discreet and continuous relief.

Can therapeutic heat be combined with anti-inflammatory medication?

Absolutely! Heat and NSAIDs work through complementary mechanisms. Heat relaxes the muscles while anti-inflammatories reduce the production of prostaglandins. This combination often provides more complete relief than either method alone.

How should you care for your heating belt for monthly use?

To ensure the longevity of your heating belt, always remove the battery after use and store it in a dry place. Clean the belt with a damp sponge only, without immersing it or using detergent. Recharge the battery regularly (4 to 5 hours) even between cycles to maintain optimal performance. Simple maintenance ensures years of reliable relief, cycle after cycle.

Are there any contraindications to using heat during menstruation?

Thermotherapy is generally safe, but avoid it if you have circulatory problems, advanced diabetes, or skin sensitivity disorders. If you suffer from endometriosis or fibroids, consult your doctor before using heat intensively on the pelvic area.

References

[1] “Is it normal to have pain during menstruation, really?”, Inserm

[2] “Menstrual pain (dysmenorrhea)”, French National Agency for Medicines and Health Products Safety

[3] “Painful periods and endometriosis”, EndoFrance

[4] “Dysmenorrhea: Symptoms and treatments,” Santé sur le Net

[5] “Painful periods (dysmenorrhea): how to prevent and relieve them,” PasseportSanté

[6] “Menstrual pain,” Geneva University Hospitals