Menstrual pain isn’t fun for anyone – point blank and period. While cramps can feel like dull aches to some people, for others, they can be experienced as downright debilitating contractions. And while they’re typically felt in the lower abdomen, it’s not uncommon for some people to experience period-induced joint pain, back pain, and even pain that radiates down the legs. Yup, we’re talking extremities in the extremities.
While there are tons of home remedies for alleviating those lower-belly pains, however, we hear a lot less about what to do if that discomfort starts to spread down your thighs. (And that’s probably because period pain in general is too often dismissed or misunderstood.) That’s why we’ve asked gynecologists to explain the common causes of period-provoked pain in the legs and share some advice for managing it.
Experts Featured in This Article
Jillian LoPiano, MD, MOH, FACOG, is a women’s health physician and the advocate chief health officer at Wisp, a sexual and reproductive telehealth service
Tan Poh Kok, MBBS, is a senior consultant obstetrician and gynecologist at PK Women’s Clinic.
Why Do Your Legs Hurt During Your Period?
“Menstrual pain is extremely common but has been historically dismissed or underestimated,” says Jillian LoPiano, MD, MOH, FACOG, a women’s health physician and the advocate chief health officer at Wisp, a sexual and reproductive telehealth service. That’s why she always tries to get a complete picture of all pain, including “referred pain,” in her patients. Referred pain is a phenomenon characterized by pain that’s felt in different locations from where it’d originated.
“Sometimes, menstrual pain can radiate to your legs and, while everyone experiences this pain differently, it can often be described as dull, aching pain,” Dr. LoPiano explains. A perhaps more common type of referred pain from periods, for example, is lower back pain. Many people with periods experience lower back aches while menstruating. You may even experience pain in your belly, back, and legs all at the same time.
So what exactly is causing this pain? Uterine contractions. “The body releases prostaglandins during menstruation to help contract the uterus, and these contractions can impact more than just the abdominal area,” explains Tan Poh Kok, MBBS, a senior consultant obstetrician and gynecologist at PK Women’s Clinic.
Prostaglandins are lipid compounds that act like hormones to help regulate blood flow and inflammation. They cause the uterine contractions that allow your body to shed the uterine lining (in other words, bring on your period). While these contractions are typically experienced as cramps in the lower belly, the prostaglandins can also affect surrounding blood vessels, nerves and muscles, such as in the legs.
“The same prostaglandins trigger blood vessel constriction, reducing blood flow, which can result in cramping or even a radiating ache that reaches down into the thighs or calves,” Dr. Tan explains. “It’s quite common to see women report pain in their lower back and legs during their periods for this reason.”
Dr. LoPiano adds that any gynecological condition that increases pelvic pain can also result in more referred pain felt in the legs. This includes endometriosis, a chronic medical condition marked by the growth of tissue that’s similar to the lining of the uterus (endometrium) outside of the uterus. It can cause pain and inflammation (and, in some cases, fertility issues) that can cause referred pain down the legs, Dr. LoPiano explains.
Even if you don’t have a chronic medical condition like endometriosis, dehydration can also intensify menstrual cramps and exacerbate referred pain. That’s because it creates an imbalance of electrolytes and reduces necessary blood flow to the muscles.
Treatments for Period Pain in the Legs
The good news: there are some easy home remedies that will bring some sweet relief. In fact, most of the home remedies for treating period pain in the legs are the same for treating tummy cramps, making these effective options no matter where you’re feeling the pain.
- Apply Warm Compresses: “I recommend trying to apply a heating pad or warm compress to the lower abdomen or directly on the legs, as heat can ease muscle tension and improve blood flow,” advises Dr. Tan. Warm compresses or heating patches can also help to relax tense muscles, which can ease any discomfort caused by menstrual-related cramping, whether the cramps are in your lower belly or your legs.
- Move Your Body: “Getting mild exercise, like walking or stretching, can also help because these activities promote circulation and ease discomfort,” says Dr. Tan. While many people with periods report low energy during their menstrual cycles, a wealth of research also suggests that even light exercise can help. Beyond promoting circulation and improving blood flow, exercise releases endorphins, the body’s natural painkillers and mood boosters. It has also been shown to reduce stress, inflammation, and muscle tension, all of which can assuage menstrual discomfort.
- Take Pain Relievers: Both Dr. LoPiano and Dr. Tan also recommend taking over-the-counter NSAID pain relievers like ibuprofen. “NSAIDs like ibuprofen reduce prostaglandin production, which directly addresses the cause of the cramping,” Dr. Tan explains. Other NSAIDs that can be effective for period pain include Naproxen (Aleve) and aspirin, since they also reduce inflammation and can relieve cramping.
- Try Supplements: While it’s worth being cautious with supplements, there are certain nutrients that can help over time, experts say. “I often suggest magnesium supplements, as magnesium can relax muscles and reduce cramping, though it’s important to check with a healthcare provider before starting any supplement,” Dr. Tan says. You can also try turmeric supplements. Turmeric boasts anti-inflammatory and pain-relieving properties due to its active compound, curcumin. Curcumin helps reduce the production of inflammatory prostaglandins and acts as a natural analgesic, or pain reliever.
The Bottom Line
Sometimes, all the ibuprofen or turmeric in the world can’t cure you. Or the cramps can be so severe you can’t get yourself up to grab those heating pads in the next room, let alone to take a walk. Like the cramps in your lower abdomen, leg pain tends to ebb and flow, and you may need to simply ride it out. Still, these remedies should bring at least some semblance of relief.
That being said, “Any pain that is persistent, worsening, or interfering with daily activities should be investigated with your provider,” Dr. LoPiano warns. This kind of pain may be associated with endometriosis or another underlying health condition that may require more specific medical attention. Dr. Tan also recommends tracking your symptoms to reveal any patterns and better prepare for each cycle. This way, you can also know if the pain is persistent – or persistently severe – and consult a gynecologist.
AnnaMarie Houlis has 15 years of writing and editing experience in women’s wellness and travel, although she has covered the gamut – from business and technology to fashion and finance. Since kicking off her career at lifestyle magazines in New York City, she has spent the last decade traveling as a nomadic freelancer with thousands of bylines.
