4 techniques to reduce menstrual pain by yourself easily at home

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reduce menstrual pain by yourself easily

Many women face menstrual pain in varying degrees. Some people don’t have much pain. And some people have a little pain, they can endure it. Some people feel pain without doing anything. Today, we’re here to introduce a method. reduce menstrual pain It’s easy to do by yourself, try it.

hot compress pain relief

Data from the American Journal of Obstetrics & Gynecology found that a warm compress to the lower abdomen was as effective at relieving normal menstrual pain as taking the painkiller ibuprofen. Both heat and ibuprofen were use for less painful periods compared to ibuprofen alone without heat.

As for the data from the Journal of Reproductive Medicine. Gynecology & Obstetrics, it was found that a heat compress on the lower abdomen with a temperature of 40 degrees Celsius for 8 hours continuously was tolerated by the patient. It works better than taking paracetamol painkillers.

belly massage

You can massage yourself or have someone else massage you by spreading your hands, left thumb touching the right thumb. Use both thumbs to press down on the lower abdomen above the pubis. As for the rest of the fingers, press on the pelvic bones, counting 1-10, then release the pressure, gradually doing 10 consecutive times until the pain subsides.

muscle massage

back muscle massage muscles in the lower abdomen that are parallel to the pelvis lower abdominal muscles below the navel anterior and posterior thigh muscles calves and ankles around the Achilles tendon It can help relieve pain. ufabet https://ufabet999.com/

breathing pain relief

Proper breathing causes the body to release endorphins, which have anti-pain effects and when the muscles are relaxed and concentrated, menstrual pain is reduced. It can be done in both sitting, standing and lying positions.

1. Inhale for a count of 1 – 5 until your chest is filled with air. Hold it for a count of 1 – 5. Exhale for a count of 1 – 10 until your stomach is flat. Inhale and exhale for 1 set. Do 10 sets in total.

2. Inhale for a count of 1-5 until the chest is filled with air. Hold it and push it to the fullest, as if causing the uterus to flow out, count 1-5, exhale for a count of 1-10 until your stomach deflates, then tense as if pulling the uterus into the pelvis. Do all 10 sets.

3. If it works well, you will feel warm in the lower part. It shows that the blood flows well and menstrual pain tends to decrease.