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Period Pain Relief: The Power of Heat Therapy for Menstrual Cramps
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Time to read 6 min
Doctors have affirmed that the cramps experienced during menstruation can be just as intense as the pain of having a heart attack. Read that again.
Heavily painful periods and menstrual cramps are something all, or at least most women can relate to in life. Studies indicate that between 16% and 91% of women of reproductive age experience disruptive periods and around 2% to 29% of these suffer from severe pain. Unlike other symptoms of our monthly visit, this one starts on our abdomen but can spread throughout our entire body , becoming the type of discomfort that completely disables us from moving.
Although this severe agony is catalogued as “normal”, we are here to point out that unbearable pain isn’t something to tolerate, and that relatively pain free and dignified periods are a right all women should have. Supporting your body better overall with key changes like being mindful of your diet, certain supplements and some key practices with a more holistic mindset and observing cyclical living (see these must-read guides here and on cyclical living here ) can unlock an easier period, but they do require some forward planning and lifestyle changes.
This isn’t for everyone! And even if it is for you, sometimes life gets the better of us and our periods (and pain) can sneak up. When that happens, you need relief fast and going back to basics is the perfect, often fastest and most natural solution for period comfort. That is why we are diving into the science behind the millenia-old remedy that won’t ever fail us in alleviating period pain: heat.
Heat therapy can be traced all the way back to ancient Athens and Egypt, where heated sands and warm baths were used to cure illness, fever and skin conditions ; to traditional Chinese medicine, where it was used to promote blood flow and dispel coldness from the body - thought to be the cause of many ailments; and to this day, heat therapy via hot water bottles remains the number 1 tool for easing pains at home and speeding healing process , and especially, period pain.
How does it work for menstrual cramps?
- Muscle relaxation: Heat helps to relax the muscles of the uterus, reducing the contractions that cause pain, providing immediate relief from the gripping sensations of cramps.
- Improved circulation: It dilates blood vessels, enhancing blood flow to the affected area. Improved circulation can help to wash away the buildup of pain-causing substances and deliver more oxygen to the tissues, reducing inflammation and pain.
- Natural pain relief: Heat can also stimulate the sensory receptors in the skin, which may decrease the transmission of pain signals to the brain and trigger the release of endorphins, the body’s natural painkillers.
- Pain Gate theory : This theory proposes that non-painful stimuli, in this case heat, can interfere with and reduce the perception of pain, by blocking pain signals from reaching the brain. Applying heat to the lower abdomen stimulates larger nerve fibres, which can effectively "close the gate" on pain pathways, reducing the sensation of cramps.
- The psychological component: The significant stress and anxiety caused by cramps can actually be alleviated by the soothing effect of heat, which can simultaneously reduce the perception of pain, accompanied by slower breathing and reduced muscle tension.
- And of course hormones have their role. Prostaglandin , a lipid compound that has hormone-like effects and plays a significant role in the process of menstruation and its pain (as they are involved in the regulation of inflammation, blood flow, and the formation of blood clots) can be reduced by heat therapy, relaxing the uterine muscles, and therefore diminishing contractions.
Hot water bottles have stood the test of time as a reliable and effective remedy for menstrual cramps.
Their simplicity and straightforward use, combined with cost-effectiveness, make them a convenient option, accessible for anyone (filling them up costs on average 3-4p!), and they offer a non-invasive and drug-free alternative to pain relief, making them a great option for people who prefer to avoid medications or experience unwanted side effects from them. In addition to this, their customisable and portable nature available in various sizes and shapes, ensures that they can meet all of our needs and preferences, whether at home, work, or just on the go.
Our recommendation is to go for sustainable options, prioritising durable, thick and warm materials, such as padded bamboo and cotton, and natural rubber, which will guarantee you hours of constant warmth and a reusable tool that will accompany you for years.
While hot water bottles are generally safe, it is crucial to limit direct exposure to the rubber bottle to prevent burns and always use a cover for safe and comfortable application. Overall, hot water bottles provide a simple, affordable, and effective remedy for menstrual cramps, allowing us to manage pain and discomfort and continue our daily activities. Without a doubt, whether used alone or alongside other treatments, the humble hot water bottle remains a trusted ally in the battle against period pains.
Now, while hot water bottles offer substantial benefits for menstrual cramp relief, we suggest incorporating them as part of a broader self-care routine where hormonal balancing is the origin point: Nurturing your gut, drinking herbal remedies , staying hydrated, and taking care of your mind and body connection, by exercising and working on your stress management activities, will all be vital to have an holistic approach to relieving your menstrual cramps every cycle, which extends beyond just applying heat.
Ultimately, taking proactive steps to nurture your body during your menstrual cycle fosters not only physical relief but also emotional resilience. Embrace the warmth, prioritise your well-being, and transform your period experience into a time of comfort and cosiness.
Incorporating heat therapy into a broader self-care routine can be even more effective. Focusing on hormonal balance, nurturing the gut health, staying hydrated, drinking herbal remedies, and managing stress through exercise and relaxation are key elements of a holistic approach to managing and achieving period pain relief.
A dignified and pain-free period is your right, and with the right tools and practices, it's entirely within reach!
ABOUT COSY PANDA
CosyPanda are a British hot water bottle company with a commitment to delivering cosy and soothing warmth through quality rubber bottles and unique sustainable handmade covers.
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HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
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DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
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