If you're one of the (un)lucky ones living with period pain, you're not alone.

In fact, in a survey we put forward to our Instagram followers, 55% of you said you get period pain every single month, with 35% experiencing painful periods sometimes.

Experiencing minimal or mild period pain during that time of the month is pretty common.

Like many of my fellow menstruators, I’ve experienced painful periods since puberty.

I'd consider myself a seasoned expert at keeping period pain at bay. My tried-and-true period pain relief strategy involves Naprogesic and a hot water bottle.

But when the VUSH Aura Period Pain Relief Device launched on Adore Beauty, I went down a bit of an internet rabbit hole on TENS machines.

And period pain things in general.

Then, I decided to put down my phone (more specifically, close down Google, WebMD and TikTok) and ask an expert these period pain questions instead.

Like, what causes period pain? And is my period pain 'normal'?

And how does a TENS machine for period pain actually work (if they work?), and what period pain symptoms might indicate a more serious health issue?

I took all your menstrual-related questions (OK, most were my questions) to Adore Beauty’s resident GP Dr Lucinda.

Read on for a no-judgement period pain refresher.

What Is Period Pain?

Dr Lucinda says, "Period pain, otherwise known as 'dysmenorrhoea', is the cramping that most women experience in their lower abdominal area in the days leading up to their period, and the first few days of their period."

The period pain is caused by a chemical called prostaglandin, which is released by the lining of the uterus (womb).

When prostaglandin is released, it causes the muscles of the uterus to contract in order to "help menstrual blood to escape the uterus".

Types of Period Pain.

As you probably guessed, the severity of period pain is in fact very variable from person to person.

“Some may experience no pain at all, whereas others may experience debilitating pain interfering with their daily activities, the latter is not normal and should be reviewed by a GP," Dr Lucinda says.

“The most common type of period pain [or period pain symptom] is felt as cramping in the lower abdomen, and should be responsive to simple pain relief measures.” 

Some people may also experience period pain in the back, buttocks and thighs due to the connection of the nerves that supply the pelvic area.

Hear more from Dr Lucinda on period pain in this episode of the Beauty IQ Uncensored podcast below.

What Causes Period Pain?

Desperate to know why we don't all experience period pain?

When asked if factors like genetics, medications or medical conditions can impact the severity of period pain, Dr Lucinda says we simply need more research to understand why some people experience worse pain than others.

"There are a number of medical conditions associated with severe period pain, such as endometriosis, adenomyosis, uterine fibroids, bowel or bladder disease.” 

Dr Lucinda explains a number of studies have shown that some factors are more associated with worse period pain, including:

• Stress.

• Not having children.

• A family history of dysmenorrhoea (1).

However, there is a glimmer of hope out there for painful period sufferers, because "period pain tends to ease as we get older, and if we have children (1).”

How to Reduce Period Pain At Home.

Types of activities to avoid, foods we shouldn’t be touching and stretches every yogi under the sun swears by – menstruators have heard it all. 

Thankfully, there are just about a million and one options available to help us find an effective way to manage our individual period pain.

Here are some of Dr Lucinda’s top tips on effectively managing your period pain:

1. Lifestyle (Diet & Exercise).

"Our periods are often a telltale sign of how we've been feeling emotionally and what we have been doing in our lifestyle for the weeks and months preceding it," Dr Lucinda explains.

That's why doing All The Right Things can help manage period pain, even if it is a bit boring.

“Exercising helps increase pelvic blood flow, enabling faster removal of prostaglandins from the uterus, and increases endorphin levels which are our body's natural painkillers.”

"Just going for a walk or doing some gentle yoga is great!”

“Eating plenty of fruits and vegetables, which have a natural anti-inflammatory effect, is helpful (2), as well as looking after your mental health and reducing stress levels.” 

"Things to help with de-stressing could include relaxation, mediation, breathing exercises, journalling and making sure to not skip on sleep.”

2. Heat for Period Pain.

Heat packs and water bottles are great to help relax the uterine muscles, which can significantly reduce pain.

3. Acupuncture. 

Acupuncture can “help regulate blood flow through the abdominal cavity and relax the nervous system, which can help calm muscular contractions and also shown to improve mental wellbeing (7).”

4. Supplements.

Dr Lucinda recommends getting your nutrition through diet first and foremost, as this is the way our body is designed to absorb nutrition best. 

“More studies are needed prior to medical guidelines being able to incorporate supplements into its recommendations.” 

However, there are some studies showing a correlation between certain supplements and improvement in period pain, including: 

• Magnesium

• Zinc

• Omega-3 fatty acids 

• Vitamins B1, B6, D and E (8)(9)(10)(11).

Dr Lucinda adds, "It is best to discuss this with your GP to see whether supplementation is appropriate, and whether you may require a blood test first."

5. Pain Medications. 

For those of you curious to know exactly how period pain medications work, Dr Lucinda says:

"Pain medications work by inhibiting the production of prostaglandin, and therefore uterine contractions."

"The most effective medications are called non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen and mefenamic acid. Paracetamol can also be used, but studies show that it is not as effective as NSAIDs.”

"The only setback is that NSAIDs might cause side effects and some people are unable to take them due to medical conditions."

6. Hormonal Contraception. 

Whether it is in the form of tablets, a ring, injections, rods or coils, Dr Lucinda says hormonal contraception can be a really helpful method of pain relief for periods.

"[Hormonal contraception] works by thinning the uterus lining, where prostaglandins are formed, thereby reducing prostaglandin production and pain.”

“Some women may already be taking hormonal contraception for other reasons, but it can also help reduce period pain.”

7. TENS Machine for Period Pain.

TENS machines (transcutaneous electrical nerve stimulation) like VUSH Aura Period Pain Relief Device are used for drug-free pain management.

Period pain devices are becoming more popular, but TENS has been used in a number of ways over the years, by athletes and even people in labour.

When asked to give a glimpse into the science behind TENS technology, Dr Lucinda says:

"TENS is thought to work by altering the body's ability to receive or perceive pain signals rather than directly affecting uterine contractions, and by stimulating the release of endorphins (4).”

To put it simply, the little electro pulses work to trick your pain receptors into relaxing your muscles, helping to manage pesky period pains.

“There is good evidence to show that high-frequency TENS can help relieve painful periods, however, they also indicate that it may not work as well as medications (3).”

“Its effect can be improved with concomitant use of painkillers or heat (5)(6).” 

So, while a TENS machine may not work for everyone, Dr Lucinda says that "it is a good alternative for those who cannot or prefer not to take medications.” 

How Do You Use a TENS Machine?

The VUSH Aura is a pocket-sized portable device that is easy and convenient to use.

Having used the VUSH period pain device for a while now, I tend to reach for my TENS machine for period pain at night when I’m sitting on the couch in front of the TV.

Preferably after a nice, hot shower. (Bonus points if it’s after an “everything shower’ - if you know, you know.)

Here are the main facts and features of the VUSH period pain device:

• Up to 5 hours of wear time and only 40 minutes of charge time. 

• 20 different modes of intensity to choose from depending on the severity of your period pain.

• 6 therapy modes including gua sha, tapping, acupuncture, cupping, kneading and tai-chi. 

• VUSH Aura Replacement Pads are available so you can use the device again and again (and again and again). 

Watch this video to see how to use a TENS machine for period pain.

Here are some things I've learnt since using a TENS device for cramps:

• Ensure your skin is clean, dry and free from any oils, moisturisers or lotions - this is super important to keep the adhesive pads stuck down.

• Place the device on the skin, making sure that it’s still powered off. You only make this mistake once. 

• Before removing the device, ensure that you have powered it off. OK, maybe I made this mistake twice...

When Is Period Pain Not Normal?

We know that period pain is common, but it can be confusing to know where to draw the line between regular period pain, and when it's time to pop in to see your GP.

Fear not, because Dr Lucinda says “rarely period pain can be caused by an underlying medical condition.”

However, there are some signs to look out for if you are concerned that your period pain might be crossing the line of regular cramps and aches.

Dr Lucinda advises you should seek advice from your GP if:

• You are experiencing severe pain.

• If your pain is lasting longer than expected.

• If you have any unusual symptoms.

• If you are struggling to continue with normal daily activities as a result of the pain.

Your GP can help to see whether there might be any underlying causes and discuss alternative treatment options with you.

And above all else, Dr Lucinda stresses the importance of doing what feels right for you and your body.

This content is not intended to be a substitute for professional medical advice. Always seek the advice of your primary care provider or qualified health professional with any questions you may have regarding a medical condition.

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