Anal pain during your period: 11 ways to relieve anal cramps at home

Approximately 50–90% of women of reproductive age experience menstrual cramps, and many also suffer from anal pain during menstruation, buttock pain during their period, or uncomfortable anal spasms. Although this is a fairly common symptom, many people worry because they don't know the cause or are hesitant to share due to the sensitive location of the pain.

According to Tiptory, most cases of anal pain during menstruation are related to an increase in prostaglandins – hormones that cause the uterus to contract to shed its lining during menstruation. This process can cause pain to spread to the rectum, buttocks, or create a feeling of anal spasms, even accompanied by diarrhea and cramping. The following article will help you understand the causes, distinguish between normal and abnormal signs, and guide you on safe and effective ways to relieve anal spasms and buttock pain during your period to feel more comfortable during your "red days."

Method 1: Warm compress for effective pain relief

Apply a warm compress to relieve spasms and anal pain

• Applying a warm compress is one of the simplest ways to relieve anal pain during menstruation, buttock pain during your period, and the feeling of anal spasms caused by pelvic and rectal muscle stiffness during your period.

• Place a heating pad or warm compress on the buttocks or the painful area. If using an electric heating pad, start at a low temperature to allow your body to adapt, then adjust if needed.

• Maintain the compress for about 10–15 minutes each time. The warmth will help relax the muscles, improve local blood circulation, and soothe the feeling of spasms, thereby relieving pain more effectively.

• After each compress, allow your skin to rest for a few minutes before continuing if the pain persists. Avoid continuous application for extended periods or using excessively high heat as it can cause skin burns.

• Always place a layer of cloth or a cover between the heat source and your skin to protect your skin from direct heat exposure, especially for those with sensitive skin.

• If you don't have a heating pad, you can pour warm water into a heat-resistant bottle or compress bag, then wrap it with a soft towel or clean T-shirt and apply it to the painful area. This is a convenient solution to relieve anal pain during menstruation at home.

Method 2: Warm water soak to relax muscles

Soak in a warm bath to soothe pain

• Soaking your body in warm water is an effective way to relax the pelvic muscles, gluteal muscles, and muscles around the rectum. This method can help relieve anal pain during menstruation, buttock pain during your period, and the feeling of anal spasms caused by muscle contractions during your period.

• Prepare a bath with moderately warm water, about 37–40°C. Soak yourself for 15–20 minutes to allow the warmth to spread evenly, helping to reduce muscle spasms and improve blood circulation.

• While soaking, keep your mind relaxed by reading a book, listening to soft music, or performing deep breathing exercises. When the body is relaxed, the pain often significantly decreases.

• If you want to increase comfort, you can add Epsom salts to the bathwater. However, scientific evidence on the effectiveness of Epsom salts in relieving menstrual cramps or anal spasms is limited, so warm water remains the primary benefit.

• Do not soak in water that is too hot or for too long, as it can cause dry skin, low blood pressure, or make you feel tired. If you experience dizziness or discomfort, stop soaking and rest in a cool place.

Method 3: Limit prolonged sitting

Stand up and change positions frequently

• Sitting continuously for many hours can increase pressure on the buttocks, pelvic floor, and rectum, making anal pain during menstruation, buttock pain during your period, or anal spasms more uncomfortable.

• If you have to study or work for a long time, stand up and move around every 30–60 minutes. You can walk for a few minutes, stretch, or perform gentle stretching exercises to reduce muscle stiffness.

• When on the phone or in a meeting, take the opportunity to stand or walk around instead of sitting still. Small changes in daily habits can help reduce pressure on the pelvic area and improve pain relief.

• If you are at school or in the office, change your posture frequently when possible. Alternating between sitting, standing, and short walks helps muscles work more flexibly, thereby reducing spasms.

• When you need to rest, lying flat or on your side often feels more comfortable than sitting for a long time. This position helps reduce pressure on the buttocks and anus, helping to soothe anal pain during menstruation more effectively.

Method 4: Gentle walking to relieve pain

Walking and light exercise

• Walking is one of the simple ways to relieve anal pain during menstruation, buttock pain during your period, and the feeling of anal spasms. Gentle activity helps increase blood flow to the pelvis, relaxes muscles, and reduces spasms.

• Walk at a moderate pace for 10–30 minutes each day, or break it into several short sessions if you feel tired. You don't need high-intensity exercise to achieve pain relief.

• If pain occurs after sitting for a long time, stand up and walk around for a few minutes. Changing positions combined with gentle movement can help reduce pressure on the buttocks and rectum.

• Maintaining a regular exercise routine not only helps relieve pain during menstruation but also contributes to strengthening the abdominal, hip, and pelvic floor muscles. When these muscle groups are stronger, contractions in subsequent cycles may decrease in frequency and intensity.

• In addition to walking, you can also practice pelvic floor exercises like Kegels. Some studies show that regular pelvic floor muscle training can improve muscle control, help reduce spasms, and soothe anal spasms related to menstruation. However, it's important to use proper technique and avoid over-straining if you are in a lot of pain.

Method 5: Stretching to reduce spasms

Perform gentle stretching exercises

• When experiencing anal pain during menstruation, buttock pain during your period, or anal spasms, gentle stretching exercises can help relax the gluteal, hip, and pelvic floor muscles. Proper stretching helps reduce muscle tension, improve blood circulation, and aids in soothing pain.

• Only stretch to the point of gentle tension; do not force your body if sharp pain occurs. Breathe slowly and steadily throughout the exercise to help muscles relax better.

Walking lunge exercise

• Stand tall, step one foot forward.

• Slowly lower the back knee, keeping your back straight and eyes looking forward.

• Push back to the starting position and switch legs.

• Perform 8–10 repetitions on each side to stretch the glutes, hips, and front thighs.

Seated hip stretch exercise

• Sit upright in a chair, place your left ankle on your right knee.

• Keep your back straight and gently press your left knee down until you feel a stretch in your hip and gluteal area.

• Hold the position for 15–30 seconds, then switch sides.

• This exercise helps relax the hip, gluteal, and lower back muscles, contributing to reducing buttock pain during your period.

Toe touch exercise

• Stand tall, with your feet together or hip-width apart.

• Slowly bend forward, reaching your hands towards your toes while keeping your knees slightly bent if needed.

• Hold the position for 15–30 seconds, then slowly stand up.

• This movement helps stretch the hamstrings, hips, and perineal area, supporting the reduction of stiffness associated with anal spasms.

Maintain regular exercise

• Perform stretching exercises 1–2 times a day during your period or after walking and warm compresses to help muscles relax better.

• If the pain increases during exercise or lasts for many days, stop exercising and seek medical attention to assess the cause, especially if anal pain during menstruation occurs frequently or becomes increasingly severe.

Method 6: Use ibuprofen correctly

Using ibuprofen to relieve pain and inflammation

• If anal pain during menstruation, buttock pain during your period, or anal spasms affect your daily life, you can consider using ibuprofen as directed. This is a non-steroidal anti-inflammatory drug (NSAID), which works to relieve pain and reduce the production of prostaglandins – substances that cause uterine contractions and contribute to pain during menstruation.

• The usual adult dose is 200–400 mg every 4–6 hours as needed. Do not self-administer more than 1,200 mg/day without a doctor's prescription. For higher doses, patients need to be monitored by medical personnel.

• Take the medicine with or immediately after a meal and with a full glass of water to reduce the risk of stomach irritation. Avoid taking it on an empty stomach as it can cause digestive pain or discomfort.

• Do not use ibuprofen if you have a history of ulcers or stomach bleeding, are allergic to NSAIDs, have severe kidney disease, severe heart failure, or are pregnant from week 20 onwards, unless directed by a doctor.

• If anal pain during menstruation does not improve after taking the medication, recurs severely over multiple cycles, or is accompanied by fever, abnormal bleeding, pain during defecation, or persistent pain after your period, seek medical attention to determine the cause. Some conditions such as endometriosis, especially endometriosis in the rectum or pelvis, can also cause anal spasms and require appropriate treatment.

Method 7: Reduce diarrhea to alleviate pain

Control diarrhea with loperamide when necessary

• If anal pain during menstruation, buttock pain during your period, or anal spasms are accompanied by diarrhea, frequent bowel movements, or pain during defecation, controlling gastrointestinal symptoms can help reduce pressure on the anal and pelvic floor area.

• Loperamide is a medication that slows down intestinal motility, helping to reduce the frequency of bowel movements and improve acute diarrhea. The medication does not directly treat menstrual pain but can help reduce irritation in the anal and rectal area.

• Adults typically take 4 mg as an initial dose, then 2 mg after each loose stool, but not exceeding 8 mg/day if self-treating over-the-counter or as directed by a doctor and the information on the medication label.

• During diarrhea, drink enough water and replenish electrolytes if necessary to prevent dehydration. This is an important factor to help the body recover faster during menstruation.

• Do not use loperamide if you have a high fever, bloody diarrhea, suspected intestinal infection, or diarrhea lasting more than 48 hours without improvement. In such cases, seek medical attention to assess the cause.

• Some people also experience bloating or abdominal distension during menstruation due to the effect of prostaglandins on the digestive tract. When diarrhea and intestinal irritation are controlled, the feeling of anal spasms and anal pain during menstruation can also be reduced in many cases.

Method 8: Drink enough water daily

Maintain adequate hydration to aid pain relief

• Drinking enough water during menstruation helps the body function more stably, supports the digestive system, and can contribute to reducing anal pain during menstruation, buttock pain during your period, and the feeling of anal spasms when these symptoms are related to diarrhea or intestinal spasms.

• Aim to drink about 1.5–2.5 liters of water per day, depending on your weight, activity level, and the weather. If you have diarrhea, you may need to drink more water to replenish lost fluids.

• Drink water regularly throughout the day instead of waiting until you are thirsty. Maintaining adequate hydration helps keep stool soft, supports normal bowel movements, and reduces pressure on the anus during defecation.

• If you have diarrhea or are dehydrated, you can use an oral rehydration solution (ORS) as directed or other suitable electrolyte drinks. These are more effective than plain water when the body loses a lot of water and minerals.

• Limit drinks high in caffeine or alcohol as they can dehydrate some people more and increase discomfort during menstruation.

• If anal pain during menstruation is accompanied by persistent diarrhea, severe vomiting, dizziness, or signs of dehydration such as dry mouth, infrequent urination, and dark urine, seek medical attention for evaluation and timely treatment.

Method 9: Eat easily digestible foods

Prioritize a light diet to reduce gastrointestinal irritation

• If anal pain during menstruation, buttock pain during your period, or anal spasms are accompanied by abdominal pain, diarrhea, or gastrointestinal discomfort, prioritize easily digestible foods to reduce pressure on the stomach and intestines.

• You can temporarily apply the principles of the BRAT diet, which includes:

  • Bananas.

  • Rice or white porridge.

  • Applesauce or mashed ripe apples.

  • Toast.

• These foods are low in fat, low in spices, and easy to digest, helping the stomach and intestines function more gently during symptom flare-ups.

• In addition to BRAT, you can also choose other bland dishes such as boiled potatoes, oatmeal, soup, lean meat porridge, or yogurt if your body tolerates them well. These are all suitable foods when the digestive system is sensitive.

• Limit spicy, greasy, fried foods, alcohol, and high-sugar items as they can increase intestinal irritation, making diarrhea and anal spasms more severe.

• The BRAT diet should only be used short-term when digestive symptoms are present. Once the condition stabilizes, return to a balanced diet with adequate protein, green vegetables, fruits, and whole grains to meet your body's nutritional needs.

Method 10: Limit caffeine and processed foods

Avoid foods that can increase contractions and discomfort

• During menstruation, limit foods and drinks that can make anal pain during menstruation, buttock pain during menstruation, or anal spasms more severe, especially if you are experiencing bloating, abdominal pain, or diarrhea.

• Reduce caffeine intake from coffee, strong tea, energy drinks, and some carbonated soft drinks. For some people, caffeine can stimulate the digestive tract, increasing bowel movements and making pain or diarrhea during menstruation more pronounced.

• Limit processed foods such as fast food, sausages, bacon, instant noodles, potato chips, and packaged items. These foods often contain high levels of salt, saturated fat, and additives, which can increase bloating, water retention, and digestive discomfort.

• Prioritize home-cooked meals with fresh foods such as green vegetables, fruits, whole grains, fish, and lean meat. A balanced diet helps support digestion, reduce inflammation, and contribute to improving symptoms during menstruation.

• If you notice that a particular food or drink exacerbates anal pain during menstruation or anal spasms after each cycle, make a note of it to proactively adjust your diet according to your body's needs.

• Not everyone is sensitive to caffeine or processed foods. However, if you frequently experience digestive upset during menstruation, cutting down on these foods for a few days before and during your period can significantly reduce discomfort.

Method 11: Beware of endometriosis

Seek medical attention if the pain is persistent or worsening

• If anal pain during menstruation, buttock pain during menstruation, or anal spasms are very severe, recur over many cycles, and do not improve with rest, warm compresses, or proper pain medication, you should seek medical examination.

• One of the causes that needs to be ruled out is endometriosis. This is a condition where tissue similar to the uterine lining grows outside the uterus, which can appear in the pelvic area, uterine ligaments, or even around the rectum and intestines. During menstruation, these tissues are also affected by hormones, causing inflammation and persistent pain.

• People with endometriosis may experience symptoms such as:

  • Severe anal pain during menstruation or anal spasms, especially during bowel movements.

  • Pelvic pain or menstrual cramps that worsen over time.

  • Pain during sexual intercourse.

  • Pain during urination or defecation, especially during menstruation.

  • Heavy or abnormally prolonged menstruation.

  • Constipation, diarrhea, nausea, bloating, or fatigue during menstruation.

• Doctors may inquire about symptoms, perform a gynecological examination, and order tests or imaging diagnostics such as ultrasound or MRI in some cases. However, laparoscopy remains the standard for accurately diagnosing endometriosis when necessary.

• Seek early medical attention if the pain affects your studies, work, or quality of life. Timely detection and treatment not only help reduce buttock pain during menstruation and anal pain during menstruation, but also limit the risk of complications such as chronic pelvic pain or affecting fertility in some women.

Beware of endometriosis

Seek medical attention if the pain is persistent or worsening

• If anal pain during menstruation, buttock pain during menstruation, or anal spasms are very severe, recur over many cycles, and do not improve with rest, warm compresses, or proper pain medication, you should seek medical examination.

• One of the causes that needs to be ruled out is endometriosis. This is a condition where tissue similar to the uterine lining grows outside the uterus, which can appear in the pelvic area, uterine ligaments, or even around the rectum and intestines. During menstruation, these tissues are also affected by hormones, causing inflammation and persistent pain.

• People with endometriosis may experience symptoms such as:

  • Severe anal pain during menstruation or anal spasms, especially during bowel movements.

  • Pelvic pain or menstrual cramps that worsen over time.

  • Pain during sexual intercourse.

  • Pain during urination or defecation, especially during menstruation.

  • Heavy or abnormally prolonged menstruation.

  • Constipation, diarrhea, nausea, bloating, or fatigue during menstruation.

• Doctors may inquire about symptoms, perform a gynecological examination, and order tests or imaging diagnostics such as ultrasound or MRI in some cases. However, laparoscopy remains the standard for accurately diagnosing endometriosis when necessary.

• Seek early medical attention if the pain affects your studies, work, or quality of life. Timely detection and treatment not only help reduce buttock pain during menstruation and anal pain during menstruation, but also limit the risk of complications such as chronic pelvic pain or affecting fertility in some women.

References

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10. National Institute for Health and Care Excellence. (2018, updated 2021). Heavy Menstrual Bleeding: Assessment and Management (NICE Guideline NG88).
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Content edited by: Rene Lee Nguyen.

Information consulted and verified by expert: Evelyn Clark.