I was ten years old the day I got my first period. My mom handed me a maxi-pad and a book about menstrual cycles and said, “Let me know if you have questions.” And that was it. No discussion about period care, no tips, and I used the same menstrual products as my mom.
As a pelvic health physical therapist for the past 15 years, I have become much more well-informed about my body, menses, and overall pelvic health. Here are some pelvic health tips for your period that I am super glad I know and think all menstruators should know.
Period pain doesn’t have to run your life. The V-Hive has pelvic floor programs built specifically to reduce pain, ease pelvic floor muscle spasms during your period, and help you feel like yourself again.
Stop letting your period wreck your week
Why Does My Vagina Hurt on My Period?
Before we dive into tips, let’s talk about why pelvic floor pain during your period happens in the first place.
Pain during your period is often caused by:
- Pelvic floor muscle spasms. When the uterus contracts to shed its lining, the surrounding pelvic floor muscles can go into spasm – causing vaginal pain during your period.
- Conditions like endometriosis. Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus, often on the pelvic organs
- Pelvic inflammatory disease (PID). PID is an infection of the reproductive organs that can cause chronic pelvic pain during your period and long-term complications if left untreated.
- Uterine fibroids. These non-cancerous growths in or around the uterus can cause heavier, more painful periods and contribute to vaginal pressure during your period.
- Scar tissue from past surgeries or infections. Adhesions and scar tissue in the pelvic region can restrict movement and amplify menstrual pain.
If your pain is severe, getting a proper diagnosis and treatment from your provider is always the right first step. But for many people, pelvic floor dysfunction is a significant — and often overlooked — piece of the puzzle.
Pelvic floor muscle spasms are behind more period pain than most people realize — and the V-Hive has the fix.
Stop your period from running the show
What to do for pelvic floor pain during periods
Pass the peas, please! Menstrual cramps can be the worst.
If you experience pain in your pelvic floor during your period, follow the steps below for pain relief.
Step 1
Lie on your back and place your feet against the wall. This helps decrease the pressure and blood flow.
Step 2
Place a bag of frozen peas on your vagina. The peas are an inexpensive ice pack that will help ease that swollen feeling.
Step 3
Place a pillow under your butt. This lift in your hips helps “decompress” your pelvic floor. This position is ideal for when on your period, especially when gravity has been taking a toll at the end of the day.
You can use this technique for 20 minutes daily. For added relief from menstrual cramping, try drinking herbal tea, putting a warm compress over your vagina, or taking anti-inflammatory pain medicine. NSAIDs like ibuprofen are often the most effective for period pain, as they reduce inflammation that contributes to cramping.
Stretches for Pelvic Floor Pain During Periods
For natural relief, try these exercises below to help with period pain when the time of the month comes.
Cat-Cow Pose
Get on all fours. Keep your hands shoulder-width apart and your knees directly below your hips.
Inhale deeply and curve your lower back, bringing your head up and tilting your pelvis. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down. Repeat the stretch.
Child’s pose
From all fours, sink your hips back toward your heels and extend your arms forward on the floor. Let your belly relax toward the ground and focus on breathing into your lower back and pelvic floor.
Happy Baby
Lie on your back. Bring your knees toward your chest, then grab the outer edges of your feet (or the backs of your thighs). Let your knees fall wide and down toward your armpits. This stretch directly targets pelvic floor muscle tension and is one of the most effective poses for vaginal pressure during your period.
Want these stretches guided, not just described? The V-Hive has full pelvic floor relaxation routines you can follow along with — no guesswork, no pain.
Period products should not hurt
Often people discover something feels wrong when they try to insert a tampon for the first time. Your pelvic floor has two layers of muscles. You need to relax the outer layer near the vaginal opening for tampon insertion.
If you feel pain or discomfort when inserting something into your vagina, it could be because of your pelvic floor muscles.
Period underwear is a great option if you have discomfort with tampons. You can also work with a pelvic floor physical therapist on relaxation techniques for your pelvic floor.
What to know about pressure or heaviness
A heavy flow or increased pelvic floor laxity may lead to pressure or heaviness in the vagina. In addition, all the blood flow may make you feel achy, especially in standing or at the end of the day.
This is where a “vagina support” known as a V2 support can come in handy. This helps decrease heaviness/pressure in your vag during your period. Wear it over your underwear and under your clothes.
The 411 on period products
Not all period products are created equally. I started using tampons since I first got my period, and a lot has changed! I often hear of folks using maxi pads for urinary leakage or incontinence pads as period pantiliners.
There are so many options now – even for those who prefer a minimally invasive solution! Menstrual cups, discs, tampons with or without applicators, pads, liners, period panties, and even free-bleeding.
Incontinence Pads
Incontinence pads hold more fluid and keep moisture away from your skin, keeping it dry and preventing skin breakdown. If you are working with some leaks, you have incontinence undies, pads, liners, and internal and external prolapse supports. And if you have sensitive skin, as I do, bleach-free and organic cotton products are widely available.
Menstrual Cups
Menstrual cups are a little cup you insert into your vagina which goes around your cervix to collect fluid. They’re a great alternative to tampons.
If you aren’t sure which cup is best for you, check out Put A Cup In It! This is my all-time favorite resource with a fit-finder quiz to help you select the best cup.
Tampons & Pads
My fave menstrual product brands include the Diva Cup, Cora Women, Lola, and SheThinx.
Lola tampons and pantyliners are organic, chemical-free products. They ship to your home and come in custom packs, so you can pick how many light, regular, or super plus you want each month. Determining what works best for you may take trial and error.
When to See a Provider
Pelvic floor pain during periods is not normal! You should be able to control menstrual period pain with over-the-counter pain relievers, and it should not keep you from daily activities.
If your periods are painful and cause you to miss school or work, ask your doctor if you have endometriosis.
You may benefit from pelvic floor physical therapy if:
- Your pelvic floor muscles are too weak OR too tense
- Inserting tampons is painful
- You feel like your body is pushing out your tampon
With pelvic floor therapy, we can use pelvic exams to check whether you need to work on strengthening or relaxing.
Your pelvic floor muscles don’t just matter during your time of the month – they’re involved in bladder control, bowel function, sexual health, and core stability all month long. Taking care of them consistently (not just when you’re in pain) is one of the best things you can do for yourself.
Period pain is your pelvic floor asking for help. The V-Hive has expert-guided programs that work with your cycle — so you can stop dreading that time of the month and start feeling good in your body again.
