Managing your period at work can be a struggle, but it doesn’t have to be a nightmare. There are holistic, actionable strategies that go beyond typical sanitary products and address discomfort in natural, effective ways. These unique hacks will help you stay calm, collected, and in control, even during your heaviest flow. Read on 20 Hacks Every Busy Woman Needs to Survive Her Period at Work.
20 Hacks Every Busy Woman Needs to Survive Her Period at Work
1. Incorporate Pelvic Floor Stretches to Relieve Cramping
Pelvic floor stretches are some of the most underrated exercises for easing period cramps. When you feel cramps creeping in, take a quick 5-minute stretch break. Sit on the floor and gently extend your legs forward, keeping your spine straight. Slowly lean forward to stretch your lower back, hips, and pelvic area. These stretches help to release tension in the pelvic region, improving blood circulation and relieving pain. Performing these stretches every few hours at your desk can make a significant difference.
2. Use Magnesium Oil to Reduce Cramps and Muscle Tension
Magnesium plays a key role in muscle function and can help ease menstrual cramps. Instead of popping over-the-counter pain relievers, try using magnesium oil. Magnesium oil can be sprayed directly onto your lower abdomen or the back of your neck. It gets absorbed through your skin, helping to relax muscles, alleviate cramps, and reduce bloating. It’s a natural, effective remedy that you can use throughout your workday for ongoing relief. You can easily store a small bottle in your bag or desk drawer for quick access.
3. Keep Castor Oil Packs on Hand for Tummy Relief
Castor oil is a powerhouse when it comes to relieving menstrual cramps and bloating. Use a castor oil pack by applying a thin layer of castor oil to a cloth or cotton pad, then place it over your lower abdomen. Cover it with a warm compress (or a hot water bottle) for 20–30 minutes. The heat and castor oil work together to promote circulation, reduce inflammation, and relieve cramps. You can prepare the pack in the morning and bring it to the office in a discreet bag. When you have a quiet moment, apply the pack to relieve discomfort.
4. Drink Ginger or Peppermint Tea to Soothe Stomach Upset
Certain herbal teas are fantastic for helping with digestive issues, bloating, and nausea that sometimes accompany your period. Ginger tea is known to help with nausea, reduce inflammation, and calm digestive discomfort. Peppermint tea can help ease bloating and relax the muscles in your abdomen, reducing cramps. Bring a thermos with you to work so you can sip on these soothing teas throughout the day and avoid the discomfort that often comes with your period.
5. Try Acupressure to Reduce Pain and Improve Blood Flow
Acupressure is an ancient technique that can help reduce period pain and improve blood circulation. You can use acupressure points to alleviate cramps. A simple point to target is the Spleen 6 point, located about four finger-widths above your ankle. Gently press on this point using your thumb for a few minutes. This can help ease pelvic pain, improve circulation, and even reduce PMS symptoms. Keep a small acupressure guide or app on hand to quickly access pressure points that help you feel better during work.
6. Use a Menstrual Heating Patch for On-the-Go Relief
Instead of carrying around a bulky heating pad, opt for a discreet menstrual heating patch. These patches stick directly to your skin and provide soothing warmth for several hours. Unlike traditional heat packs, they can be worn under clothing, allowing you to move freely around the office without worrying about awkward bulges or overheating. They are perfect for providing targeted heat to your lower abdomen, where cramps are the worst.
7. Take a Few Minutes for “Child’s Pose” Yoga to Relieve Tension
The Child’s Pose (Balasana) is a simple yet incredibly effective yoga pose that can be done anywhere—even in the bathroom at work! It’s great for easing lower back pain, reducing bloating, and stretching out your hips. To do it, kneel on the floor with your knees wide apart, then lower your chest toward the floor, reaching your arms forward. Hold this pose for 2–3 minutes to relax and relieve the tension that can build up during your period. It can even help with mental stress if you’re feeling overwhelmed.
8. Keep a Small Magnesium Supplement Bottle for On-the-Go Relief
Magnesium not only helps reduce cramps but also helps with mood swings, fatigue, and bloating. Take a magnesium supplement daily during your period to improve overall comfort. Keep a small bottle of magnesium glycinate or citrate capsules in your desk drawer, or even in your purse. This ensures you have a natural remedy on hand when cramps or fatigue set in. Just make sure to follow the recommended dosage to avoid any digestive upset.
9. Incorporate Deep Breathing for Stress and Pain Management
If you’re feeling tense, stressed, or experiencing cramps, try deep breathing exercises. A great one to use is the 4-7-8 breathing technique, which involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This type of controlled breathing helps trigger the body’s relaxation response, easing cramps, stress, and even calming mood swings. It’s a simple hack that only takes a minute but can have a big impact on how you feel during the day.
10. Use a Detox Foot Soak to Relieve Tension After a Long Day
After a long day of work, if you’re still feeling fatigued or bloated, try a detoxifying foot soak. Use warm water and add some Epsom salts (which are rich in magnesium), baking soda, and a few drops of essential oils like lavender or peppermint. The warm water soothes your tired feet, while the Epsom salts help reduce inflammation and improve circulation. The essential oils help to relax your muscles and relieve stress. It’s a great way to wind down at the end of the day, and it’s surprisingly effective for easing period discomfort.
11. Keep a Hot Water Bottle or Thermos with Hot Water at Your Desk
Hot water can be incredibly soothing for cramps and discomfort, but carrying around a bulky heating pad isn’t always practical at work. Instead, keep a small, discreet thermos filled with hot water at your desk. You can use a hot water bottle or even a heat-retaining travel mug to place over your abdomen during breaks. This portable solution will offer relief when you’re feeling the pain of cramps or bloating without needing to leave your workspace.
12. Drink Raspberry Leaf Tea for Uterine Health and Tone
While most people know about peppermint or ginger tea, raspberry leaf tea is another great option for menstrual relief. This tea helps tone the muscles of the uterus, which can reduce menstrual cramping. It’s also high in iron and magnesium, which can help fight fatigue. Sipping a cup of raspberry leaf tea in the days leading up to and during your period can help make your cycle smoother and your workday more comfortable.
13. Keep a Bottle of Lavender Essential Oil for Instant Calming Relief
Lavender essential oil isn’t just great for relaxation—it can also help with period symptoms like mood swings, stress, and cramps. Simply dab a few drops of lavender oil on your wrist or use a diffuser at your desk. Lavender has natural calming effects that can help ease emotional distress and promote relaxation. Plus, it has mild analgesic properties, which can help alleviate cramps when massaged gently onto the lower abdomen.
14. Perform the “Pelvic Rocking” Exercise to Relieve Back Pain
Back pain can often accompany menstrual cramps, and sometimes sitting at your desk only makes it worse. To relieve tension, try pelvic rocking: sit upright in your chair, and while maintaining your posture, gently rock your pelvis forward and backward in a rhythmic motion. This move helps relieve tension in the lower back, improve blood circulation, and ease cramping. Perform it for 1-2 minutes whenever you feel tightness or discomfort.
15. Carry a Small Detox Tea Bladder to Minimize Bloating
Bloating is one of the most uncomfortable symptoms of your period, but it’s not something you have to just endure. Try carrying around a small detox tea bladder filled with warm water, lemon, and a pinch of ginger. Detox teas often contain ingredients like dandelion root or fennel, which help to reduce water retention and encourage digestion. These teas can help flush out excess fluids and reduce the feeling of bloating while giving you something comforting to sip throughout the day.
**16. Use a *Menstrual Cup* as a Discreet, Comfortable Option**
If you’re tired of worrying about leaks during your period, a menstrual cup can be a game-changer. It’s an eco-friendly, discreet alternative to pads or tampons. Menstrual cups can hold more fluid, giving you longer periods of comfort without needing frequent changes. Plus, they’re much more comfortable than traditional products, especially on heavy days, because they don’t cause the same level of discomfort or friction. Once you get the hang of it, you’ll wonder how you ever survived without one.
17. Try a Natural Herbal Supplement to Balance Hormones
Period-related mood swings can be tricky to manage, especially in a work setting. Consider trying a natural herbal supplement like vitex (chasteberry) or Maca root. These herbs are known to balance hormones and regulate menstrual cycles, which can help you avoid the extreme mood swings that can happen during your period. You can add these to your daily routine leading up to your period for smoother hormonal transitions.
18. Do Seated Hip Openers to Relieve Abdominal Discomfort
Seated hip openers are a great way to reduce tension in your pelvic area and alleviate menstrual discomfort. When you’re sitting at your desk, gently place one ankle on top of the opposite knee and let your knee fall out to the side. Hold for 30 seconds, and then switch sides. This simple move can release tension in the hips, lower back, and pelvic area, improving circulation and reducing bloating and cramping. It’s easy to do in a chair, and no one will notice!
19. Keep a Box of Dark Chocolate for an Instant Mood Lift
Craving chocolate during your period is a common experience, but choosing the right kind can make a difference. Keep a small box of dark chocolate (70% cacao or higher) at your desk. Dark chocolate is rich in magnesium, which can help reduce cramps, and it also boosts serotonin levels in your brain, improving your mood. Just a small piece can curb your cravings and give you an instant emotional lift, while helping with those annoying PMS symptoms.
20. Use Coconut Oil to Massage Your Belly for Cramps
Coconut oil isn’t just great for skincare—it’s also a fantastic, natural remedy for menstrual cramps. The medium-chain fatty acids in coconut oil help reduce inflammation, and its soothing properties make it perfect for massaging your lower abdomen. Warm up some coconut oil and gently rub it on your belly in a circular motion for 5-10 minutes. This self-care ritual can reduce muscle tension, ease cramps, and make you feel more relaxed.
Conclusion 20 Hacks Every Busy Woman Needs to Survive Her Period at Work
With these unique hacks, you’ll not only survive your period at work but thrive. By incorporating natural, effective remedies like pelvic stretches, magnesium oil, castor oil packs, and herbal teas, you can alleviate cramps, bloating, and emotional stress without relying on conventional painkillers. These holistic approaches keep you feeling comfortable, confident, and in control, proving that your period doesn’t have to disrupt your work life. By adding these practical tips to your routine, you’ll walk into your office like a sleek, calm black cat—no stress, no worries, just pure confidence.
Join us on this journey of self-discovery, empowerment, and celebration! Here’s to strong women – may we know them, may we be them, may we inspire them!
With love and inspiration,
Women on Topp Magazine
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