PMS and Period Pain: Acupressure Points & Self-Care

Premenstrual syndrome (PMS) is a wide range of symptoms that start in the second half of the menstrual cycle and usually go away 1 to 2 days after the period starts. Painful periods (dysmenorrhea) cause crampy lower belly pain; some pain is normal, but a large amount is not. Pain that starts later, after years of normal periods, is often linked to conditions such as endometriosis or fibroids.

Traditional use: in TCM, points such as SP-8, CV-4 and LR-3 are traditionally used for period pain and premenstrual symptoms. What research says: a 2016 Cochrane review found insufficient evidence to show whether acupuncture or acupressure is effective for period pain; the quality of the evidence was low or very low.

Recognizing Symptoms

Physical Symptoms

  • Crampy lower belly pain
  • Bloating or gassiness
  • Breast tenderness
  • Food cravings
  • Sleeping too much or too little

Emotional Impact

  • Mood swings

Primary Points for PMS and Period Pain

Select a point to learn more.

Additional Support Points

Select a point to learn more.

Self-Care Acupressure Routines

Period Pain and PMS Routine (15-20 minutes)

  1. Place a heating pad on low on your lower belly, or start after a warm bath
  2. Find a comfortable position: lie down with knees bent and a pillow for support, or sit with feet raised
  3. Begin with gentle belly breathing
  4. Massage SP-8 in slow circles for 2 minutes each leg
  5. Apply gentle pressure to CV-4 for 2-3 minutes
  6. Press LR-3 for 1-2 minutes each foot
  7. Optional: add CV-6 with gentle circular massage
  8. Optional: include ST-29 with light pressure
  9. For mood swings: extend LR-3 massage and add HT-7
  10. Repeat 2-3 times a day in the days before your period and as needed during it

Everyday Considerations

Self-care

  • Heat: Apply a heating pad to your lower belly, below your belly button
  • Exercise: Walk or exercise regularly, including pelvic rocking exercises
  • Food and drink: Eat frequent, small meals; drink water or juice instead of caffeinated drinks; limit salt and sugar

Pregnancy

  • Traditionally avoided during pregnancy: CV-4, CV-6, ST-29, BL-32. Skip these points if you are or may be pregnant.

When to Seek Medical Care

Contact your provider right away for

  • Sudden or severe pain, especially if your period is more than 1 week late and you have been sexually active
  • Fever with pelvic pain
  • Increased or foul-smelling discharge

Also contact a provider if

  • Treatments do not relieve the pain after 3 months
  • PMS does not go away with self-care, or symptoms limit your ability to function
  • You feel like you want to hurt yourself or others: call your local emergency number (in the United States, you can also call or text 988)