12 Ways To Get Rid of Period Cramps At School

Home 12 Ways To Get Rid of Period Cramps At School
12 Ways To Get Rid of Period Cramps At School

Period cramps, also known as dysmenorrhea, can be a significant challenge for students trying to focus on their studies and participate in school activities. Here, we provide comprehensive strategies and tips to manage and alleviate period cramps effectively while at school.

Understanding Period Cramps

According to the ACOG, period cramps occur due to the contraction of the uterus to shed its lining during menstruation. These contractions are triggered by hormone-like substances called prostaglandins. High levels of prostaglandins can cause severe pain and inflammation. Understanding this process is essential to effectively manage the symptoms.

Effective Pain Management Techniques

1. Use of Over-the-Counter Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can help reduce the production of prostaglandins, thereby alleviating pain. It is advisable to take these medications at the first sign of cramps for maximum effectiveness. Always follow the dosage instructions on the packaging or as advised by a healthcare professional.

2. Applying Heat

Applying heat to the lower abdomen can significantly reduce period cramps. Heat relaxes the muscles of the uterus, increasing blood flow and easing pain. Consider using a heat patch, a hot water bottle, or an electric heating pad. These can be discreetly applied under clothing and provide continuous relief during school hours.

3. Hydration

Staying hydrated is crucial as dehydration can worsen muscle cramps. Drinking plenty of water helps reduce bloating and alleviates cramps. Aim for at least eight glasses of water a day. Herbal teas, such as chamomile or ginger tea, can also provide relief due to their anti-inflammatory properties.

Dietary Adjustments

4. Eating Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet can help manage period cramps. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can reduce inflammation. Additionally, fruits, vegetables, nuts, and whole grains should be part of your regular diet to support overall menstrual health.

5. Avoiding Caffeine and Sugary Foods

Caffeine and sugary foods can increase bloating and discomfort. Try to avoid or limit these during your menstrual cycle. Opt for healthier snacks such as fruits, yogurt, and nuts, which can provide sustained energy without causing a sugar crash.

Physical Activity and Relaxation Techniques

6. Gentle Exercise

Engaging in gentle exercise, such as walking, stretching, or yoga, can help reduce period cramps. Exercise increases blood flow and releases endorphins, which are natural painkillers. Simple stretching exercises focusing on the lower back and abdomen can be particularly beneficial.

7. Practicing Relaxation Techniques

Stress can exacerbate period cramps. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help manage stress and reduce pain. Consider taking a few minutes between classes to practice these techniques.

Practical Tips for School

8. Preparedness Kit

Having a period preparedness kit can make a significant difference. Include items such as sanitary pads or tampons, pain relievers, a small heating pad, a water bottle, and a change of underwear. 

The Ruby Love First Period Kit and Monthly Period Subscription is the perfect answer for preparedness. Our First Period Box includes:

  • Period-Proof Seamless Teen First Period Underwear
  • Period Hacks + Q&A
  • Feminine Hygiene Pads
  • Ruby Love Discreet Carry Pouch
  • Make A Wish Grow-up Bracelet
  • Ruby Love Relaxing Sleep Mask
  • Warm Cozy Socks (1 Pair)
  • Ruby Love Lip Balm
  • Ruby Love Stress Ball
  • Warming Gel Pad for Cramps
  • Heart Shaped Compact Mirror
  • Facial Essence Beauty Mask
  • Exfoliating Bath Sponge
  • Hair Elastics
  • Inspiration Diary Notepad
  • Keepsake Satin Hygiene Pouch filled with hygiene essentials!
  • Hand Sanitizer
  • Hygiene Wipes
  • Blank Note Card
  • Plus many, many more trendy surprise gifts for young girls 

Keeping this kit in your backpack ensures you are always prepared.

9. Comfortable Clothing

Wearing comfortable, loose-fitting clothing can help reduce discomfort. Tight clothing can increase pressure on your abdomen and worsen cramps. Opt for breathable fabrics that allow for ease of movement.

10. Taking Breaks

If possible, take short breaks to stretch or walk around. This can help alleviate pain and prevent it from becoming overwhelming. Discussing your needs with a teacher or school nurse can ensure you have the support you need during your period.

When to Seek Medical Advice

11. Persistent or Severe Pain

If period cramps are severe and do not respond to over-the-counter treatments, it is important to seek medical advice. Conditions such as endometriosis or fibroids can cause severe cramps and require medical intervention.

12. Menstrual Health Education

Educating yourself about menstrual health can empower you to manage your symptoms more effectively. There are numerous resources available, including books, websites, and healthcare professionals, who can provide valuable information and support.


Managing period cramps at school involves a combination of pain management techniques, dietary adjustments, physical activity, and practical preparedness. By implementing these strategies, students can minimize discomfort and focus on their academic and extracurricular activities.

Need more period tips for school? Also check out these resources below.

5 Tips to Make Periods Easier at School

Navigating Your First Period: A Guide for Girls

Reading and Understanding First-period Symptoms


Sources: Dysmenorrhea: Painful Periods | American College of Obstetricians and Gynecologists

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