During your menstrual cycle, hormones can fluctuate a lot week to week. Mid-cycle, you might feel positive, energetic, and ready to tackle anything. But once menstruation starts, an increase in hormones and inflammatory chemicals can cause cramps and other symptoms that make it hard to get through your daily life.
For many women, the pain that comes with menstruation isn’t just uncomfortable, but outright debilitating. Fortunately, massage is one gentle, natural option that could bring some relief.
Read on for a complete guide to using massage for menstrual pain, including the benefits, best tips, and considerations to keep in mind.
Understanding Menstrual Pain
About 84% of women report experiencing period cramps (also called dysmenorrhea) in at least some of their periods. And for many, this pain can be severe — with one in four women needing to take medication or time off school or work when the pain is present.
But what exactly is happening in your body when you have cramps? Put simply, menstrual pain is mainly due to high levels of prostaglandins, which are hormone-like lipids (or fatty compounds) that trigger your uterus to contract. These naturally occur during your period, but if you have too many of them, it can cause excessive inflammation and painful cramping.
In rarer cases, period pain may also be linked to underlying conditions, such as endometriosis or uterine fibroids.
When Should I See a Doctor for Menstrual Pain?
Because cramps are such a common part of menstruation, it can be hard to know when they are severe enough to see a doctor. You might wonder, “Is my pain normal — and how do I know if it’s not?”
Fortunately, there are some guidelines that can help you determine when it’s time to see a physician for menstrual pain. Be sure to schedule an appointment if your cramps:
- Disrupt your daily life
- Cause you to need days off from work or school
- Are getting more painful as you get older
- Appeared suddenly or became much more severe in a short amount of time
What Are the Benefits of Massage for Menstrual Pain?
Whether you’re curled up in bed with cramps or simply want to feel better throughout your cycle, massage may make a positive difference in your monthly symptoms. Many women find that gentle pressure near the belly, back, or other areas of the body provides benefits like:
Easing Period Cramps
Past research has shown that some types of massage may help reduce period cramp severity. In one 2023 review, researchers found that stretching exercises paired with connective tissue massage reduced pain in primary dysmenorrhea (or period pain without another cause).
Massage’s ability to ease cramps may partially be due to the fact that it stimulates the body’s pressure receptors, which can help ease sensations of pain. And because it soothes stress on a physical and emotional level, it may also lessen pain sensitivity.
Improving Mood Through Endorphins
If you’ve ever dealt with menstrual pain, you know that it can take a toll on your mood, too. Luckily, a good massage can trigger the release of feel-good endorphins in your body — boosting your mental well-being and potentially changing how you perceive pain.
These endorphins are similar to what you’d get from a good workout session, and they can also be triggered by human touch and relaxation. When you get a rush of endorphins through massage, you could experience lower stress levels, a better mood, and menstrual pain relief.
Decreases Stress and Muscle Tension
In times of high stress, your body releases fight-or-flight hormones that cause your muscles to tense up. And when you’re on your period, this tension can make the usual monthly pain feel even tougher to deal with. In addition, the inflammatory chemicals that your body releases during menstruation can make underlying muscle tension feel even more uncomfortable than usual.
One major benefit of massage is that it can trigger the body’s relaxation response — in turn decreasing this stress and tension. It can also lead to a calmer heart rate, lower blood pressure, and slower breathing, all of which can work together to help take the edge off of menstrual pain.
Promotes Restorative Sleep
If you’ve been having trouble sleeping during your period, giving yourself a nightly massage can go a long way. This is because aside from easing menstrual cramps, massage’s relaxing effects can make it easier for you to fall and stay asleep.
Research has linked poor sleep to heavier periods, so this can be an important benefit for lessening pain and improving overall well-being. Plus, getting enough sleep can help your body regulate hormones that may be adding to symptoms like irritability, stress, and fatigue.
Can Combat Other Symptoms of Menstruation and PMS
As a whole, massage can be a great tool for helping you feel better during menstruation and the week leading up to it. This is thanks to a few key benefits, which include:
- Boosting your mood, which can help offset hormone-related irritability and anxiety
- Relaxing your blood vessels and supporting better circulation around the uterus
- Promoting healthy digestion, which can help combat bloating from your period
Best Types of Massage for Period Cramps
If you’re curious about adding massage to your period self-care routine, here are some of the best types of massage to try:
Abdominal Massage
Abdominal (or belly) massage is one of the most popular options for period pain. It’s typically done with gentle pressure and sweeping or circular motions to promote pain relief and overall well-being.
People most often use this type of massage to calm digestive symptoms, but its benefits can also extend to menstrual pain. Specifically, a gentle abdominal massage can help with:
- Easing period cramps
- Relieving constipation
- Stimulating the lymphatic system
Shiatsu Massage
With roots in Japanese culture, Shiatsu massage uses firm pressure to stimulate pressure points and energy meridians. It’s based on the traditional Chinese medicine (TCM) concept of qi, the name for the life force energy believed to be flowing through all living things.
Shiatsu massage doesn’t require any oil or lotion, so you’ll be able to stay fully clothed during a session. Many women find this type of massage incredibly relaxing, and it’s been linked to a variety of potential health benefits like better sleep, reduced muscle tension, and pain relief.
Aromatherapy Massage
Aromatherapy massage can involve a wide range of styles and techniques, from deep tissue massage to Swedish or even sports massage. The only difference is that it involves essential oils, which can have powerfully soothing properties on their own — and even greater benefits when added to massage.
In fact, one 2021 review of studies found that aromatherapy appeared to provide more relief from period pain when it was paired with massage.
So, what are the best oils to use for menstrual pain? The most relaxing scents for you will largely depend on your preferences. But if you’re not sure where to start, here are a few options that many find soothing:
- Lavender
- Cinnamon
- Chamomile
- Clove
- Rose
- Blends using a combination of these and others
How To Self-Massage for Period Cramps
Here are two easy self-massage techniques to try for menstrual pain relief:
Self-Abdominal Massage
Abdominal self-massage is one of the simplest home massage options for period cramps. It’s helpful in a few major ways — one being that it may quickly ease pain by stimulating the pressure receptors in the abdominal muscles. On top of that, it may also help relieve stress and reduce bloating.
Here’s how to try it:
- Sit, lay, or stand in a position that feels comfortable to you. (If standing, be sure that your spine is in a neutral and aligned position.)
- Take a few deep breaths in, and focus on relaxing your muscles. You might notice that your muscles have been tensing up in response to your menstrual pain, and this can be a good time to help them relax.
- With gentle pressure, use both hands to begin massaging the abdomen in alternating circular motions. Start below the ribcage and make your way to the lower belly. Repeat for 2–3 minutes.
- Next, straighten your fingers and point your hands toward each other, so that all your fingers meet. Use small circular motions and gentle pressure to massage your abdomen in a clockwise motion. Repeat for 2–3 minutes more.
- To finish, you’ll massage your lower back muscles. Place both of your hands on either of your sides, wrapping your fingers around the front of your belly with your thumbs on your back. Use moderate pressure to knead up and down these muscles for 60 seconds.
Self- Massage With a Body Massager
One of the best parts about self-massage is that you don’t need any tools to get started. However, if you want to reap the benefits of massage throughout your cycle, a therapeutic body massager can help.
One quality option is the MedMassager Body Massager Plus, an FDA-certified and physician-trusted tool that combines vibration and oscillation to bring deep relief. Here’s how you could try it for menstrual pain and discomfort:
- Find somewhere comfortable to sit down.
- Set your MedMassager to its lightest setting.
- Align it with your belly, and slowly begin to glide the massage surface in clockwise motions. Repeat for 2–3 minutes.
- For even deeper relief, you can also include your back in the session. Place the massager behind your back and gently lean into it to let the vibrations calm your muscles. Repeat for 5-10 minutes, adjusting the position of the massager as needed.
- Repeat for a total of 10–15 minutes, up to a few times per day.
Where Do You Massage for Period Cramps? Muscles & Pressure Points
Simply massaging the belly can be a great way to ease period pain. But other muscle groups that can feel especially soothing include the lower back, middle back, and gluteal muscles.
If you enjoy foot massage, a reflexology-focused foot rub can also be worth a try. This type of massage is based on the belief that pressure points in the feet can be energetically linked to other parts of the body. And surprisingly, one small study on 40 female students found that this ancient practice may help reduce PMS symptoms and period cramp pain.
Some pressure points that are believed to help menstrual pain include:
- Tai Chong. This pressure point is found on top of the foot, about one thumb’s length down in the space between your first and second toes.
- Uterus reflexology point. This can be found on the inner side of your heel, diagonally downward from the ankle bone.
- SP6 acupressure point, which is found about four finger-widths above your inner ankle.
Considerations Before Trying Massage for Menstrual Pain
When done correctly, a gentle abdominal massage is generally safe for most people. However, you’ll want to wait and get the OK from your doctor first if:
- You’re recovering from any type of abdominal surgery
- You’re pregnant
- You have a history of blood clots
- You have a current or recent injury near the abdomen
- You have inflammatory bowel disease (IBD), irritable bowel syndrome with a spastic colon, or any conditions affecting the digestive tract
- You have endometriosis, uterine fibroids, or another condition affecting your reproductive organs
- You have any health conditions or concerns that haven’t been OK’d for massage previously
Other Options for Period Cramp Relief
While menstrual pain is common, the good news is that there are many tried-and-true options (aside from massage) that could bring you relief. These include:
Over-the-Counter Medications
While it’s not always recommended to use them long-term, over-the-counter pain medications can help soothe or even stop period cramps for short periods of time. Anti-inflammatory options like ibuprofen and naproxen tend to work better than Tylenol (acetaminophen) because they can decrease the amount of prostaglandins in your body.
Heat
Heat is one of the most well-loved self-care tools for period pain, and for good reason. It can help ease pain by:
- Dilating blood vessels, which can encourage more nutrients and oxygen-rich blood to flow to the belly and uterus
- Relaxing stiff and tense muscles
- Reducing muscle spasms
If you want to use heat during your menstrual cycle, a small electric heating pad can be a helpful (and generally affordable) tool to try. But you could also soak in a warm bath, use a hot water bottle, or simply apply a warm towel to your belly for a few minutes at a time.
Exercise
Working out might be the last thing on your mind when you’re dealing with period pain. But it may surprise you to find out that it can have a positive impact on cramps and other menstruation symptoms. In fact, past studies suggest that exercising regularly — about three times per week, regardless of intensity — may help reduce period pain long-term.
Of course, high-intensity exercise may not be in the cards when your period pain is at its peak. But for many, light activities like yoga or walking can bring some in-the-moment relief.
How exactly does it help? Short-term, the endorphins you get from a bout of exercise may improve your mood, decrease your pain sensitivity, and give you a whole-body circulation boost. And over the long term, being active can help balance your hormones while keeping inflammation in check.
Anti-Inflammatory Diet
What you eat can affect many aspects of your health, including hormones and menstruation pain. Specifically, a diet high in refined sugars, salts, and meats may trigger higher levels of chemicals like prostaglandins, which can lead to worsened period pain.
The good news is that your diet’s effect on menstruation can work in your favor, too. Eating omega-3-rich foods like salmon or mackerel, as well as plant-based options like walnuts and chia seeds, can help you keep inflammation at bay. You may also benefit from eating colorful foods like oranges, pineapple, and berries, as well as veggies like broccoli, cauliflower, and cabbage.
The Takeaway on Massage for Menstrual Pain
Whether you’re on the go or curled up in bed waiting for menstrual pain to pass, a quick self-massage could help you feel better. For many, simply massaging around the belly in circular motions can be gently effective and easy to try. But if you want to make massage a regular part of your period self-care routine, you can also try a therapeutic home tool like those from MedMassager.
Pick up the MedMassager Body Massager Plus today to get started, or learn more about the many ways to use it here.
