The results of the Femvie study show that painful cramps in the lower abdomen, along with a bloated stomach or breast tenderness, are among the seven most common symptoms that women of reproductive age experience before or during menstruation.
There are many ways to at least partially relieve painful cramps, from adequate hydration and regular exercise, to warm compresses and supplementing with necessary vitamins and minerals, to over-the-counter pain medication.
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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 during this phase of the cycle. You can give yourself a massage; you don't need anyone else, although the presence of a partner can be a pleasant bonus. All you need is a few minutes of peace, a comfortable spot, and massage oil to make the touch more pleasant and help release tension better. Even a few minutes of such a massage can bring relief from pain and a pleasant feeling of relaxation.
Benefits of massage (not just) during menstruation
Gentle massage can be an effective and very natural way to relieve the discomfort that often accompanies menstruation. It's not just about physical relief, but also about supporting overall psychological well-being.
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Pain relief: Massaging the abdominal area promotes blood circulation in the pelvic area and helps relax tense muscles, which can alleviate 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 feeling of relaxation.
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Support for the lymphatic and digestive systems: Bloating and a feeling of heaviness are common symptoms of menstruation. Massage can support the function of both the digestive and lymphatic systems and generally improve comfort not only during menstruation.
Which oil to choose?
To get the most out of your massage, choose an oil that nourishes the skin and also helps relieve tension. Plant-based oils with warming effects, such as almond or jojoba, work great. They are easily absorbed into the skin, nourish it, and leave a soft, pleasant feeling.
The power of herbs in every drop: The composition of Cramp Days oil
Our Cramp Days oil is specially developed precisely for these moments. Together with a naturopath, we carefully selected and combined the best herbal extracts that 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 other herbal extracts effectively penetrate the body.
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Marigold extract: Marigold is known for its anti-inflammatory properties, which help soothe irritated skin and reduce inflammation, which is incredibly important for menstrual pain.
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Lavender extract: Lavender is valued for its analgesic (pain-relieving) and calming effects. Not only does it help release muscle tension, but its soothing aroma also reduces stress and anxiety.
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Rosemary extract: Rosemary has antispasmodic properties, meaning it helps relieve muscle cramps. It also promotes blood circulation, which is key for alleviating pain in the abdomen and lower back.
Gentle massage step by step
Once you find a moment 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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Place your hands on your lower abdomen and for a few minutes, focus on your breath.
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Apply massage oil to your abdomen and first warm your hands by rubbing them together for a few seconds.
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Gently massage in circular motions around your belly button clockwise. Do not 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 if desired.
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 also becomes a form of meditation that reduces stress levels, harmonizes emotions, and promotes a deeper connection to your own cycle.
Instructions for partners: Your girlfriend got her period? Read what (not) to do.
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
Don't forget to follow us on Instagram to be the first to know about all the news on the Femspace blog or on the Femvie e-shop!
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 🌿 BIO pads — certified organic pads without chemicals
- 🌿 BIO tampons — organic tampons made from certified organic cotton
- 💊 Magnesium — helps relieve cramps and tension before menstruation
- 🩹 Menstrual patches — natural relief from painful menstruation
- 📦 Carefree subscription — your organic menstrual products automatically every month
Frequently asked questions
How long does a normal period last?
A healthy period lasts 3 to 7 days. If you bleed longer or shorter repeatedly, consult a gynecologist.
Why is menstruation painful?
Menstrual cramps are caused by prostaglandins — substances that contract the uterine muscles. Magnesium, heat, exercise, or natural patches can help.
Are organic pads and tampons safer?
Yes. Organic cotton products do not contain pesticides, plastics, or bleaching chemicals commonly found in conventional menstrual products.
What affects the regularity of the menstrual cycle?
Stress, diet, exercise, sleep, and hormonal balance — all of these affect the length and regularity of the cycle. Tracking your cycle can help you identify patterns and any deviations.
