Applying heat to your lower abdomen or lower back can help relax the contracting muscles in your uterus, which cause much of the pain associated with your period. You can use a regular water bottle or thermos filled with hot water, or you can invest in an over-the-counter heating pad or patch that can help alleviate your menstrual pain. They may cost over $20, but the investment can be worth it if you’re in a lot of pain. Just spending 5-10 minutes applying heat to your body twice a day can make a big impact. Taking a warm bath may also provide some of the same relief you may feel when you apply heat to your lower abdomen and back to ease menstrual cramps. You can try taking a warm bath in addition to treating your body with heat in order to ease your menstrual pain. At worst, it will at least help you relax, which can help ease cramping throughout your body. When you’re on your period, then exercising may seem about as appealing as putting your hand in a beehive. However, making an effort to exercise, even if you’re just going for a short walk, while you’re on your period, can actually reduce the cramps and pain that you’re feeling. This is because aerobic exercise makes your body pump more blood, which lets it release endorphins to counteract the prostaglandins in your body, reducing your cramps and pain. In fact, having a steady exercise routine throughout the month can make your period less painful when that time of the month comes. Though any moderate exercise can help relieve your menstrual pain, you may want to try some specific exercises that may help ease your pain. Here’s what you can do:  Sit on the floor with your legs as far apart as they will go. Reach for your toes and ankles while keeping your back straight, while holding in your diaphragm. Take a few deep breaths and bend toward the floor when you exhale for the last time. Sit with your knees open and bent at the sides, with the soles of your feet together. Place your hands under your toes or place your hands around your ankles. Press the soles of your feet together while breathing in with your back straight, lifting your head a bit as you breathe in and out 4-5 times. You may know this position as the butterfly. Lie on your back with your legs straight out, and bend one knee and pull it up to your chin. Hug your knee with both hands and hold the position for 1-2 minutes; then, repeat on the other side. Not emptying your bladder when you feel the urge to urinate can cause pain in your bladder, and can make your cramps feel even worse. Even if you’re in a significant amount of pain and don’t want to leave your bed for the afternoon, making sure to empty your bladder regularly can help you ease your menstrual pain. Since hydrating is an important aspect of staying healthy during your period, you may even have to empty your bladder more frequently than normal. They can determine if you need a medical intervention, such as birth control pills, to help manage your period. While many women will get relief from at-home treatments, some women need help from a healthcare provider to address their menstrual pain. This is especially true if you experience periods that are heavy or last longer than 7 days.  If you soak through a pad or tampon in 1-2 hours, that's a sign that your period is heavy.  Regardless of how many pads or tampons you use per cycle, talk to your healthcare provider if you suspect that your period is heavy.
استعملي الحرارة. خذي حمامًا دافئًا. مارسي بعض التمارين الخفيفة. جربي ممارسة تمارين خاصة لتخفيف التشنج. أفرغي مثانتك حالما تشعرين بالحاجة لذلك. زوري مقدم الرعاية الصحية إذا لم يكن هناك ما يخفف الألم أو كانت دوراتك الشهرية غزيرة.