The results of the Femvie study show that painful cramps in the lower abdomen, along with a bloated belly or breast tenderness, are among the seven most common symptoms that women of reproductive age experience before or during menstruation.
There are many options for at least partial relief from painful cramps, from sufficient hydration and regular exercise, to warm compresses and supplementation with necessary vitamins and minerals , to over-the-counter painkillers.
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One tip that is definitely worth trying is a gentle massage of the lower abdomen , lower back, thighs or other areas that may be tense at this stage of the cycle. You can indulge in a massage all by yourself, you don't need anyone else to do it, although the presence of a partner can be a nice bonus. All you need is a few minutes of peace, a comfortable place and massage oil that will make the touch more pleasant and help to release tension. Even in just a few minutes, such a massage can bring you pain relief and a pleasant feeling of relaxation.
Benefits of massage (and not only) during menstruation
Gentle massage can be an effective and very natural way to relieve the discomfort that often accompanies menstruation. It is not only about physical relief, but also about supporting overall psychological well-being.
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Pain relief: Massaging the abdominal area promotes blood flow to the pelvic area and helps relax tight muscles, which can relieve menstrual cramps and overall tension.
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Calming the body and mind: Touch has a calming effect. Massage helps reduce stress levels, slows breathing, and brings a sense of relaxation.
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Lymphatic and digestive system support: Bloating and heaviness are common symptoms of menstruation. Massage can support the digestive and lymphatic systems and improve overall comfort, not just during menstruation.
What oil should I use?
To really get the most out of your massage, choose an oil that nourishes your skin and helps relieve tension. Warming vegetable oils like almond or jojoba work great. They absorb easily into your skin, nourish it, and leave it feeling soft and smooth.
The power of herbs in every drop: Ingredients of Cramp Days oil
Our Cramp Days oil is specially developed for these moments. Together with a naturopath , we carefully selected and combined the best herbal extracts, which have been known for centuries for their calming and relaxing effects. Each ingredient has a specific task to help you feel better.
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Almond Oil : This gentle oil forms the base of our blend. It is easily absorbed, deeply nourishes the skin and helps the other herbal extracts penetrate the body effectively.
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Calendula Extract : Calendula is known for its anti-inflammatory properties that help soothe irritated skin and reduce inflammation, which is extremely important for menstrual cramps.
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Lavender Extract : Lavender is valued for its analgesic (pain-relieving) and calming effects. Not only does it help relieve muscle tension, but its soothing aroma also reduces stress and anxiety.
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Rosemary Extract : Rosemary has antispasmodic properties, which means it helps relieve muscle spasms. It also promotes blood circulation, which is key for relieving abdominal and lower back pain.
Gentle massage step by step
Once you have found some time for yourself and a safe space where you can completely relax, you can start the massage.
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Find a quiet place and a comfortable position – ideally lying on your back or sitting.
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Put your hands up. on your lower abdomen and focus on your breath for a few minutes.
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Apply massage oil to your abdomen and first warm up your hands by rubbing them together for a few seconds.
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Massage gently in a clockwise circular motion around your belly button. Don't apply too much pressure.
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Rub the oil into the skin in the lower abdomen , lower back, breasts, or other areas where you feel tension or discomfort.
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Massage for 5–15 minutes as needed , several times a day.
During the massage, focus on your body, breathing, and touch. Conscious contact with yourself will help you slow down your mind and anchor yourself in the present moment. Such a massage then becomes a form of meditation that reduces stress levels, harmonizes emotions, and promotes a deeper connection to your own cycle.
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What else to read on the Femspace blog:
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Spa after endometriosis surgery: My month in Františkovy Lázně and the path to recovery
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Endometriosis: A New Perspective on Pain, Diagnosis, and a Holistic Approach to Care
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