How to massage to relieve menstrual cramps (and best positions)

To alleviate menstrual cramps, a good tip is to have a belly massage, as it improves blood circulation in the region and helps to relax the muscles, reducing pain and promoting a feeling of well-being and relaxation in a few minutes.

In addition to massage, there are also other tips that can help reduce colic pain, such as reflexology, warm water compresses and ginger tea. Discover other natural ways to reduce menstrual cramps.

Menstrual cramps, also known as dysmenorrhea, are very severe pain in the pelvic region, which can appear a few days before or during menstruation and can also cause other symptoms, such as nausea and vomiting, headache and diarrhea.

Step by step to do the massage

The massage can be done by the person themselves and should preferably be done in a lying position on their back. However, if this is not possible, you can do the massage in a sitting position, leaning back in a chair.

The massage must be done according to the following steps:

1. Apply vegetable oil to your skin

Apply a vegetable oil, such as jojoba or almond oil, for example, to the lower belly area, using light movements to spread the oil well.

Vegetable oils can also be used together with essential oils, such as geranium, jasmine and lavender, diluting 5 drops of essential oil for every 1 tablespoon of vegetable oil. These essential oils have antispasmodic and relaxing effects, helping to reduce menstrual cramps. Discover other benefits of essential oils.

2. Make circular movements

The massage should be done across the entire belly, with both hands and in gentle circular movements in a clockwise direction, starting from the lower part of the belly on the right side, going to the lower part of the belly on the left side.

If possible, you can gradually increase the pressure of your hands on your belly during the movements, but without causing discomfort. This step lasts 1 to 2 minutes.

3. Make movements from top to bottom

Make light movements in a vertical direction, starting from the top of the belly and moving towards the pelvic region. If possible, gradually increase the pressure of your hands during the massage, but without causing pain. Do this movement for 1 minute.

Best positions to relieve colic

In addition to massage, some positions also help to relieve menstrual cramps, such as:

• Lie on your side with your legs bent, in the fetal position;
• Lie on your back, hugging your legs bent and keeping your knees close to your chest;
• Kneel on the floor, sit on your heels and lean your body forward, keeping your arms stretched forward in contact with the floor.

To relieve cramps, these positions must be maintained for at least 20 seconds. Furthermore, a great sleeping position consists of lying on your side, with your spine straight and your knees semi-bent, placing a cushion or pillow between your legs.

Read too: Menstrual cramps: what it is, symptoms, causes and treatment

Reflexology against colic

Another way to relieve menstrual cramps is through reflexology, a type of massage on certain points on the feet, which stimulates nerve endings corresponding to different organs in the body.

To do reflexology to relieve cramps, you must follow the following step by step:

• Step 1: Run the tip of your thumb gently along the inner side of the foot up to the ankle as shown in the image, repeating the movement 3 times;
• Step 2: Press the tip of your thumb on the outside and side of the heel for 15 seconds;
• Step 3: On the inner side of the foot, lightly press your thumb for 15 seconds on the region below the bone of the first toe;

• Step 4: Place your thumb on the 3rd toe of your right foot and go down to the most prominent line of the sole of your feet. Then, press this point, as shown in the image, for 15 seconds and make small circles for 10 seconds;

• Step 5: Bend your foot backwards and, with the thumb of your other hand, go up to the base of the first toe, as shown in the image. Repeat this movement 5 times;
• Step 6: Holding the toes with the fingers of one hand and the thumb of the other hand, draw a cross to find the center of the big toe. Place your thumb and press for 15 seconds.

After reflexology, it is also recommended to do massages and some exercises, such as finger rotation, to stretch and relax the treated areas of the feet.

Other tips for relieving menstrual cramps

Some natural tips that can also help relieve menstrual cramps are:

• Do physical exercises, such as pilates, yoga, walking or swimming, because they promote the release of endorphins, substances that help reduce pain;
• Drink natural teas, such as lavender, ginger or fennel, which help with relaxation and pain relief. See other teas that relieve menstrual cramps;
• Make a hot water compress, placing a heating pad on the lower belly or lower back for 10 to 15 minutes;
• Do diaphragmatic breathing, breathing deeply through the nose, filling the belly and then completely eliminating the air through the mouth, to improve relaxation and relieve pain.