5 Positions to Relieve Painful Periods

Painful periods affect millions of women every month. Cramps, lower back tension, bloating... the pain can vary from person to person but remains a hindrance in daily life. Fortunately, certain simple poses , inspired by yoga and relaxation, can provide natural relief. These poses are accessible to everyone and do not require any specific equipment, except sometimes a cushion or blanket for added comfort.

Discover here 5 effective positions to calm menstrual cramps , and how to integrate them into a wellness routine alongside other natural solutions

1. Child's Pose (Balasana): Soothe the stomach and lower back

Child's Pose is probably the most instinctive and comforting pose. It helps loosen the spine, gently stretch the lower back, and ease abdominal tension.

How to do it : Kneel with your buttocks resting on your heels. Lean forward, resting your forehead on the floor. Your arms can be stretched out in front of you or relaxed at your sides.

Comfort tip : If the pressure on the stomach is too strong, place a cushion under the abdomen.

To enhance the calming effect, you can combine this posture with slow abdominal breathing, inhaling deeply through the nose and exhaling through the mouth.

2. Knees to Chest (Apanasana): Natural uterine massage

Also called the wind pose , this simple position provides a massaging effect on the abdomen and relaxes the lower back. It is particularly effective when cramps are intense.

How to : Lie on your back and bring both knees toward your chest. Interlace your hands over your shins and keep your neck relaxed.

Variation : You can make small circular movements with the pelvis to amplify the massage effect.

Combining this posture with complementary natural solutions can maximize the effect: for example, practicing this position after applying a natural anti-inflammatory patch Provides dual relief, both internal and external. And if you're unsure between drug treatments and gentle alternatives, learn about medications for painful periods and their limitations.

3. Lying Twist (Supta Matsyendrasana): Free the back and digestion

Menstrual cramps are often accompanied by lower back pain and digestive issues. The lying twist is ideal for relaxing the lower back while stimulating digestion and promoting circulation in the pelvic area.

How to do it : Lying on your back, bend one knee and drop it to the other side of your body, keeping the other leg straight. Stretch your arms out in a cross shape and turn your head to the opposite side.

Duration : Stay for 5 to 10 deep breaths on each side.

To discover other natural methods that complement this practice, consult our guide to relieving painful periods

4. Reclining Butterfly (Supta Baddha Konasana): Release the pelvic area

The Reclining Butterfly is a gentle pose that opens the hips, stimulates blood circulation, and helps relax the uterine muscles. It also provides a great sense of emotional relaxation.

How to do it : Lie on your back, bend your knees, and place the soles of your feet together. Let your knees open to each side.

Comfort tip : Place a cushion or blanket under each knee if the opening is too intense.

This position is ideal at the end of the day or before bed. It can be accompanied by a soothing hot herbal tea or a patch for prolonged relief. You will also find ideas in our article on which teas and herbal teas to drink during your period

5. Legs up against a wall (Viparita Karani): promotes circulation

Simple and incredibly effective, this position involves lying on the floor with your legs raised against a wall . It promotes blood circulation, reduces pressure in the lower body and provides great relaxation.

How to do it : Place a cushion under your buttocks for comfort and let your legs rest against the wall.

Benefits : This posture not only soothes cramps, but also reduces general fatigue associated with painful periods.

This is an excellent position to practice before going to sleep, especially if you combine it with deep breathing or a short meditation session . You can also find our practical advice in the article meditation and painful periods

FAQ: 5 Positions to Relieve Painful Periods

Do these positions replace medication?

No, but they are a natural alternative that can significantly reduce the intensity of cramps. You can combine them with complementary solutions such as Madame Patch anti-inflammatory patches for optimal comfort.

How long should I stay in each posture?

Between 3 and 10 minutes, depending on your comfort. The important thing is to listen to your body: if a position increases the pain, don't force it.

Can I practice these positions at work or in public?

Some, like knees to chest , are more suited to home. But low-key poses like the gentle seated twist or abdominal breathing can easily adapt to your environment.