How Acupressure Works to Relieve Menstrual Cramps

Those awful period cramps can be painful and really frustrating. You don’t have to suffer through them, though! By applying pressure to a few simple points, you can relieve a lot of your discomfort. Here are the top 7 points to press away your period pain. Period pain relief through pressure applied on the lower abdomen is something many women are familiar with, and might even call acupressure! But did you know that there are other acupressure points which have been studied and found to be effective in relieving period pain? In this guide we look at 7 clinical acupressure points used to ease period pain, how to find them and how to apply pressure. You’ll also learn how to combine them and be able to apply what you have learned to create your own routine of relief using acupressure at home in Sri Lanka. Acupressure is an alternative healing technique that is similar to acupuncture. In acupressure, instead of using needles, pressure is applied to certain points on the body to bring about healing. Many women find relief from symptoms of PMS, PCOS, irregular periods, and other female disorders through acupressure. Acupressure is an ancient Chinese healing art that involves massage of specific points on the body by the hand to bring about balance and healing. These points are found along the pathways called meridians through which Qi flows and is present in the body. Pain, disease and discomfort occur when Qi stagnates and there is a disturbance to the blood circulation. Acupressure can be used to relieve the cramps, bloating and discomfort experienced by many women with primary dysmenorrhea. This form of dysmenorrhea is also referred to as “pain from the menstrual period when no underlying medical conditions are present.” Approximately 80% of all women suffer from primary dysmenorrhea at some time in their lives. Prostaglandins, hormone-like substances, cause the uterine muscles to contract thereby helping to shed the lining of the uterus. While painkillers, such as ibuprofen, are often used to relieve these symptoms, an alternative non-medicine approach to ease pain from uterine contractions is acupressure. Research has shown that applying pressure to certain points, especially SP6 (Sanyinjiao) and SP8 (Diji), can be very effective. Menstrual cramps are treated from a Chinese medicine perspective by releasing Qi stagnation and blood stasis in the lower abdomen. The application of acupressure can melt these blockages, allowing healthy blood flow and relieving the painful uterine contractions. Though this model of treating menstrual cramps is not widely known, there is substantial evidence from clinical trials that it can be effective in treating menstrual pain and decreasing the need for pain medication. How Acupressure Works to Relieve Menstrual Cramps In this short video we look at the main mechanism of action of acupressure for period pain. Acupressure works by stimulating nerve endings and soft tissue causing pain to be referred to the Central Nervous System where it is perceived. It also improves local blood supply and causes release of endorphins, the body’s natural pain killers. Applying firm rotary pressure to a point is the method used to stimulate these effects, and importantly, it is not to be confused with a placebo effect. There is a considerable body of evidence which shows that applying acupressure to SP6 and SP8 on the inner leg (seen here) can reduce the intensity of dysmenorrhea for up to two hours. All studies have shown a significant reduction in pain. Acupressure doesn’t just treat menstrual cramps. It can also ease bloating, headaches, fatigue and stress while boosting energy. Unlike pain relief medications that treat just the cramps, acupressure treats the many symptoms that plague women during their periods. After trying out acupressure for period cramps and watching videos, applying points, I found these key benefits: 1. Releases uterine muscle contractions which reduce pain, and also improves blood flow to the pelvis 2. Relieves period pain instantly to within the first 2 hours 3. For instant relief of period cramps and pain SP8 is more effective than SP6 4. Reduces pain and dosage of pain tablets over 3 months. Comfort object use is simple. It requires little to no setup, and generally does not require any equipment, objects, medications, or environments. It can be used at anytime, anywhere, and can be used in conjunction with other comfort methods. Your Step-by-Step Guide to 7 Effective Pressure Points Just knowing where the points are located on your body is only half the battle – you also need to know how to apply the proper amount and style of stimulation to each point to receive real results. The following are detailed descriptions of the location and stimulation of 7 acupressure points that can alleviate menstrual cramps. Hold each point firm but comfortably with circular pressure applied by your thumb or index finger for 1-2 minutes on each side of the body. Breathe slowly and deeply in between each point and practice the sequence over and over again at 10-20 minute intervals throughout the day as needed. Point 1: SP6 Sanyinjiao. This acupressure point is found four finger-widths above the ankle bone on the back of the lower leg. Place your four fingers above the medial malleolus on the back edge of the tibia. This point is behind the tibia and is one of the most researched acupressure points connected to menstrual issues. Use this point to alleviate lower abdominal pain, amenorrhea, treat infertility, alleviate menstrual pain, cramps, bloating, PMS symptoms, nausea, indigestion, and promote general female health. Hold your thumb in a circular motion using medium pressure for 1-2 minutes on each side. Many women experience tenderness at this point at the time of menstruation. This point is active and indicates that you are treating a condition currently manifest in your body. SP8 Diji - Lower Leg - Inner side. SP8 is halfway between knee and ankle on the inside of the leg. SP8 is on the same meridian as SP6 but higher. It relieves blood stagnation and has been found in clinical trials to be more effective than SP6 for acute menorrhagia associated with severe menstrual pain. Start with SP8 for very severe cramps. The needling involves firm small circular motions for 1-2 minutes on each leg. 3. LV3 Tai Chong – Top of Foot This point is found on the top of the foot in a small depression in front of the ankle between the big toe side and the second toe side. It is two finger widths from the big toe. In TCM, LV3 calms the mind, relieving stress, emotional pain and physical pain. Since stress can greatly affect symptoms of pain and discomfort during the time of the month, acupressure on this point can help to calm the nervous system and alleviate pain. Location 4: CV4 Guanyuan – Below the belly button on the lower abdomen. Measure 4 finger widths down from the belly button along the body’s midline to locate this point. CV4 is found on the lower abdomen along the conception vessel. It is said to correspond with the uterus. Applying pressure to this point can calm and relax the uterine muscles. Use two or three fingers flat on the abdomen (not your thumb). Hold pressure for 1 to 2 minutes breathing slowly and deeply. Point 5 CV6 Qihai – below the belly button, two finger widths down from the surface of the abdomen. Qihai is the lowest point of the navel area and is located just above the point CV4. CV6 is known as the Sea of Qi. It is used for treating deficiencies of Qi and Blood as well as abdominal pain and nausea. Many women experience a dull heavy feeling in their lower belly pre- and during menstruation. Flat fingertip pressure is used on this point (not a sharp thumb pressure as is used on CV4). 6. 6 LI4 Hegu. This point is located on the back of the hand between the fleshy web of the thumb and index finger. Press down firmly with your opposite thumb and index finger. This point is very effective in relieving pain all over the body and improves circulation. It is located on the large intestine meridian. In addition to local points for treating menstrual cramps, using points for the lower body, such as SP6 or SP8, can be helpful through their effects on the body as a whole. 7. 7. 7.Zusanli (ST36) – Four fingers down from the knee, one finger wide from the outer edge of the leg. This point is often referred to as the powerhouse of the body. It connects to the stomach meridian and is used to balance energy throughout the entire body. Many women who experience periodic leg cramps suffer from period fatigue as well as discomfort from other digestive issues. Applying pressure to Zusanli can alleviate these related symptoms. Using your thumb, apply firm pressure for 1 to 2 minutes on each leg. Safety Considerations and When to Seek Medical Help Acupressure is generally considered safe for most women when used properly; however, there are some conditions where a person should use acupressure with caution or avoid it altogether. Learn the potential risks before incorporating acupressure into your menstrual health routine. I also want to mention that this point can cause the uterus to contract so there are traditional contraindications to pressing SP6 if you are pregnant or think you may be. Unless you are a trained practitioner it is best not to release lower abdominal points such as SP6 on a woman who is pregnant or who thinks she may be pregnant and who could go into early labour. First of all be aware that women can get injured being non-pregnant, so be gentle, start slowly and use medium pressure, gradually increasing as necessary. Do not press too hard on any one point. Some areas will be responsive and feel sore, but that is alright. Some points will hurt a lot if you press on them, so don’t. In addition to the symptoms listed above, some other signs that indicate the need for a doctor’s care include severe cramping that worsens over time, very heavy bleeding or no bleeding at all. While acupressure, heat and over-the-counter pain relievers like ibuprofen can alleviate cramps, if your period cramps don’t subside with these forms of relief, you should have your symptoms evaluated for conditions such as endometriosis, fibroids and pelvic inflammatory disease. While acupressure is a very helpful complementary therapy for relieving menstrual cramps, it is no substitute for a medical evaluation. Abstract: Background Acupressure for period care is growing in popularity in many cultures; this is especially true in Sri Lanka. There is little research on how acupressure is provided and experienced by women with menstruation symptoms during their period in Sri Lanka. Objectives The aims of this research study were to identify how ac Acupressure and deep breathing can be particularly useful for women from a Sri Lankan background. Not only are they as effective as using heat pads and hot water bottles for relieving period pain in a non humid climate, but they can be done at any time of the year. Acupressure in Sri Lanka is not new. In fact, for centuries it has been one of the main methods of wellness that people have practiced. With most families depending on natural remedies to treat illnesses and a myriad of ailments, Acupressure is one such method that not only introduces the individual to a vast array of natural remedies but also cures immediately. Best of all, there is no specific place or equipment needed to practice Acupressure. Once the individual learns to apply pressure on specific points, he or she can practice it anonymously at work, traveling abroad or at home. One can apply these pressure points while reading the newspaper, watching TV, in a meeting or even holding a cup of coffee! There are specialists, but there is not enough facilities and space to manage period pain in Colombo. In democratizing pain management for period pain, Acupressure makes a difference. Unlike giving medication or having to go to a pharmacy or a hospital, Acupressure can be done by teaching women these simple points and they do it on themselves. For women in rural areas where there are very limited options for period pain management, knowing these 7 acupressure points can make a big difference to how women feel during their periods. We were also inspired to see the topic of period pain entering the mainstream conversation in Sri Lanka, where it was previously a subject that was ignored and silenced. Acupressure is a relief method that is personal, immediate and something that women can do for themselves. When paired with soft, comfortable, practical and leak-proof period wear, managing your period just got a whole lot easier. This Acupressure video is suitable for girls, teenage women and young adult women from Sri Lanka who suffer from period cramps. It may also be beneficial to women of other nationalities. Acupressure for menstrual cramps is generally very useful for most women, and some will benefit more than others. Women with mild cramps will get relief from self-acupressure or a few sessions with a licensed therapist. Women with moderate to severe cramps require more persistent and focused acupressure. Acupressure is particularly useful for young women and university students with mild to moderate symptoms of menstrual cramping who do not wish to regularly take pain killers. These techniques can be learned early so that women have a useful tool for managing menstrual cramps for life. The techniques are quiet so they can be done during lectures, in library study rooms or during public transportation. While those with a few extra hours in the day are encouraged to lay down and work on all of the great points for treating PCa (such as the Lower Belly Gate (SP6), which relieves symptoms of PMS), many of us can’t take a break from our daily routines to work on points. For these women, focusing on a handful of easy-to-find hand points and simple leg points such as LI4 (also known as “The Witty Face”) or the Great Flow (HB6) on the bottom of the leg can ease symptoms and help prevent severe cramps. For the office worker, the stay-at-home mom, the waitress who works out daily, these simple techniques can ensure that a nasty cramp won’t have to stop her from getting things done between periods of activity. Many women who have children or other responsibilities put off dealing with their pain and discomfort because they feel they have no time for self-healing. Acupressure point release can be done in a matter of seconds. There are many point locations on the hands and feet that can be treated in the comfort of your own home. These releases only take a few moments out of your busy schedule. Treatments to many muscles that cause back pain can be done while you are sitting. Research has shown that in a small study of women in chronic pain, those who received acupressure releases to specific points on the hands and feet had reduced pain and took fewer pain medications after three months. Acupressure is particularly helpful for those women for whom Western medical treatment for endometriosis has not been sufficient. This is because anti-inflammatory medications, prescribed for endometriosis, are not always suitable due to unwanted side effects. Additionally, painkillers do not treat some of the major symptoms such as bloating, fatigue and changes of mood, all so common for endometriosis sufferers. Acupressure is particularly easy for women who practice yoga, meditation or other disciplines of mindfulness to incorporate into their lives. The breathing aspect of acupressure can enhance both the process and the meditative qualities of the treatment. After hours of scouring Sri Lanka for comfort products for women with periods, we finally found some! Please help us spread the word! For many, managing period pain is not just about dealing with pain but also feeling secure and comfortable. This is especially true when paired with the anxiety of feeling potential leakage. Good period wear is therefore a crucial support when managing period pain. Our absorbent, reusable period panties have been designed for tropical climates like Sri Lanka, and come with great comfort and breathe-ability. So whether you’re treating your period pain with acupressure, or just juggling nappies and school runs, our period panties let you get on with your day. If you are searching for period panties and other products in Sri Lanka for women, period.lk is the ideal destination to find the extensive range of menstrual products available locally. All the products reviewed for period care at period.lk can be used to create the perfect system for period care including reusable period pants and the natural pain relief for menstrual cramps. Key Takeaways In numerous clinical studies acupressure has been proven to be an effective, drug-free approach to relieving menstrual pain. By applying pressure to certain acupressure points, women have found relief from menstrual cramps for up to 2 hours. These seven points outlined in this little book can help ease menstrual pain and discomfort. They are SP6 Sanyinjiao, SP8 Diji, LV3 Tai Chong, CV4 Guanyuan, CV6 Qihai, LI4 Hegu, and ST36 Zusanli. It has been observed that SP8 is more effective than SP6 for treating acute pain, so it is advisable to apply pressure to this point first. A clinical trial found that, after three months of acupressure, women experienced a reduction in menstrual pain and also took less pain medication overall. In a country as beautiful as Sri Lanka, where women are busy all year round, acupressure is simple, cost-effective and can be done on the go, without much equipment. We would like to note that pregnant women should avoid performing self acupressure on SP6 or lower abdomen points as it could cause uterine contractions. Acupressure combined with great period wear - it's the perfect package! Frequently Asked Questions Is acupressure safe to use during my period? Acupressure is generally considered safe for use with women experiencing menstruation. It is an external technique and has very few negative side effects if applied correctly. Start with a moderate pressure and gradually increase. Note that these points should be avoided during pregnancy, except for SP6, as they can cause the uterus to contract. Can acupressure replace painkillers for period cramps? Some women find that acupressure is sufficient for relief of mild to moderate menstrual cramps. Studies show that using acupressure regularly can ease pain within three months. Women with severe dysmenorrhea typically find acupressure most helpful as an adjunct to other pain-relieving methods. If you have severe cramps or an increase in the severity of your cramps, see your health-care provider for proper evaluation and care. Another popular question from one of our readers, acupressure for period pain is something that a lot of women talk about and compare to other methods for pain relief such as taking Both Ibuprofen and Acupressure are widely recognized as effective relief methods for PMS pain. Pain relievers and anti-inflammatories that contain Ibuprofen relieve PMS pain due to uterine contractions by inhibiting the production of prostaglandins. PMS Pain Relief with Acupressure applies pressure to specific areas to stimulate nerve pathways, increase blood circulation, and release the body’s natural pain reliever, endorphins. Acupressure can be used to ease several symptoms of PMS, including PMS pain and swelling, fatigue, and emotional stress. Hi all I have just returned from a quick trip to Sri Lanka and was after some ideas for comfy clothing for the season that you could wear with acupressure pants. If anyone has any suggestions I would love to hear them. Here at period.lk you can find a wide variety of period panties and other menstrual products designed for the local Sri Lankan woman. Most of the products we sell are suited specifically for our country and the tropical climate. High quality breathable period wear will keep you safe to practice acupressure and any other activity you wish, worry free. Put your fingers on the skin and press down firmly. You should feel resistance give way to softness. Generally, if you apply enough pressure so that you feel resistance, then you should feel softness if the skin is turgid. Most acupressure points feel more sensitive than the tissues around them. Some points feel tender or soft to the touch. SP6 will typically feel more sensitive during the menstruation period and may feel naturally tender to the touch. If you do not feel any sensation, try moving your finger a small amount of time in different directions until you locate the point that responds. How quick is acupressure for period pain? Acupressure treatments for period cramps are often fast-acting, and relief from the pain can be felt within 15 minutes or less. Each woman experiences release from pain in her own way, some feeling it the moment pressure is applied to a specific area and others experiencing release over the course of hours. Pain reduction can be most commonly measured within the first two hours and tends to be most pronounced within that timeframe.