PMS and Period Pain: Causes, Relief, and What’s Normal

PMS and period pain are both common parts of the menstrual cycle, but they’re distinct. PMS occurs in the days before your period, while period pain is experienced during menstruation itself.

The menstrual cycle is a natural monthly process that plays a key role in reproductive health, but it often brings with it some unwelcome symptoms. For many, premenstrual syndrome (PMS) and period pain are a regular part of the cycle, yet they’re still widely misunderstood and sometimes mismanaged. In this article we will take a look at some of the more common symptoms, timing, and when it may be worth seeking support for what’s considered ‘normal’ versus more severe symptoms.

What does PMS stand for?

PMS stands for Premenstrual Syndrome, a collection of emotional, physical, and behavioural symptoms that occur in the luteal phase of the menstrual cycle, typically one to two weeks before menstruation begins.

It’s reported to affect up to 75% of menstruating women to varying degrees. Common experiences include mood changes, fatigue, food cravings, and body discomfort.

What are the symptoms of PMS?

PMS can feel different for everyone, but some of the most commonly reported symptoms include mood swings, irritability, bloating, fatigue, breast tenderness, and increased cravings for certain foods. Some also experience sleep disturbances, headaches, or difficulty concentrating.

When do PMS symptoms begin?

PMS symptoms usually start during the luteal phase, which is about five to 14 days before your period begins. They often build gradually and typically resolve within a day or two after menstruation starts. This timing is key in identifying PMS and distinguishing it from other causes of similar symptoms.

Is it normal to have PMS?

Yes, experiencing some PMS symptoms is a normal part of the menstrual cycle for many people. However, the severity and impact of symptoms can vary widely.
 
If PMS symptoms are intense, interfere with daily activities, or feel emotionally overwhelming, it may be a sign of PMDD or another health issue. In these cases, it’s a good idea to consult a healthcare professional for personalised advice and support.

What to do to reduce PMS symptoms

Lifestyle choices can make a big difference in managing PMS symptoms naturally. Getting enough quality sleep, staying hydrated, engaging in gentle movement like walking or yoga, and incorporating stress-reduction techniques such as meditation or deep breathing can help. A nutrient like magnesium may also be helpful in some cases.

How to relieve breast pain before period

Breast tenderness is a common PMS symptom, and there are a few gentle ways to ease the discomfort. Wearing a supportive bra, especially during exercise or sleep, can help reduce sensitivity.

Limiting caffeine and salty foods in the lead-up to your period may reduce fluid retention, while warm compresses can help provide comfort.

Why do women crave chocolate while on their period?

Cravings for chocolate during PMS are thought to be linked to changes in serotonin levels, which can affect mood and appetite. Chocolate also contains magnesium, a mineral that some women may be low in before their period. Plus, chocolate is a well-loved comfort food, making it an easy go-to for a little emotional lift.

What does period pain feel like?

Period pain often feels like cramping in the lower abdomen, and can come with a sense of pressure, a dull ache, or even sharp twinges. The discomfort may also radiate to the lower back or thighs and can vary in intensity from one cycle to the next.

What causes period pain?

Period pain is typically caused by prostaglandins, hormone-like substances that trigger uterine contractions to help shed the uterine lining. This is known as primary dysmenorrhoea.

In some cases, more intense or persistent pain may be due to secondary dysmenorrhoea, which is linked to separate underlying conditions.

How long can period pain last? How long should a period last?

Period pain usually lasts around 1 to 3 days, often at its worst during the first day or two of menstruation. A normal period typically lasts 3 to 7 days, though the length and intensity can vary from person to person.

Does exercise help period pain?

Yes, moderate physical activity like walking, cycling, or yoga can help relieve period pain by improving circulation and reducing the production of prostaglandins, which are responsible for cramping. Movement also supports the release of endorphins, your body’s natural pain relievers.

Does having sex reduce period pain?

For some, sexual activity during menstruation may help reduce cramping temporarily. This is due to the release of endorphins and oxytocin, which are natural chemicals that can promote relaxation and reduce pain. It’s a personal choice and may not be suitable or comfortable for everyone.

What to do to reduce period pain

Simple at-home strategies can help ease discomfort. Try using a heat pack on your lower abdomen, practicing gentle yoga or stretching, staying well hydrated, and incorporating anti-inflammatory foods like berries, leafy greens, and omega-3-rich sources into your diet.

If you’re experiencing severe, debilitating period pain, pain that worsens over time, irregular or unusually heavy bleeding, or symptoms that interfere with your daily life, it’s time to speak to a health professional. These could be signs of an underlying condition.

PMS and period pain are both common parts of the menstrual cycle, but they’re distinct. PMS occurs in the days before your period, while period pain is experienced during menstruation itself.

The good news is that support is available, and small lifestyle changes can make a big difference. If your symptoms are affecting your wellbeing or quality of life, don’t hesitate to talk to your GP, as you don’t have to manage it alone.

Why do I have period pains but no period?

Cramping without a period can be caused by several factors, including ovulation, stress, hormonal fluctuations, or early pregnancy. If it happens frequently or is accompanied by other symptoms, it's best to speak with a healthcare professional.

Why do I get back pain on my period?

Back pain during your period is often due to uterine contractions. These contractions can cause pain to radiate through the lower back and pelvis, especially in the first few days of menstruation.

Can you get chest pains on your period?

Some people experience breast tenderness or chest discomfort before or during their period due to hormonal changes. However, if you experience sharp or unusual chest pain, it’s important to seek medical advice to rule out other causes.

Can intercourse bring on a period?

While intercourse doesn’t directly trigger menstruation, uterine contractions during orgasm may cause the uterine lining to begin shedding if your period is about to start. This can sometimes make it seem like sex has brought on a period.

Does your period make your face puffy?

Yes, hormonal shifts during your period can lead to water retention, which may cause puffiness in the face or other areas. This usually resolves on its own once hormone levels stabilise.

Can periods cause upper stomach pain?

Menstrual cramps are most commonly felt in the lower abdomen, but some people may also experience referred discomfort in the upper stomach due to bloating, digestion changes, or tension in surrounding muscles.