Period Pain at Work: What's Normal, and When to Get Help

By Ksenia, Registered Nurse, Health&Harmony

If you've ever sat through a meeting with a hot water bottle hidden under your desk, you're not alone. Period pain is one of the most common reasons women struggle at work, yet many of us were taught to keep quiet and push through.

As a nurse, I hear the same question again and again: "Is this normal?" Here's what I'd like every woman to know.

What period pain usually feels like

Most period pain is cramping in the lower tummy. It can spread to the lower back and thighs. It usually starts just before or as bleeding begins and eases within two or three days. It's caused by the womb contracting, driven by chemicals called prostaglandins.

Common doesn't mean you should just put up with it. Pain that regularly stops you working, sleeping or living your life deserves attention.

Signs worth speaking to your GP about

Book an appointment if you notice any of these:

• Pain that stops you going to work or doing normal activities

• Pain that has got worse over time, or started later in life

• Pain between periods, during or after sex, or when going to the toilet

• Very heavy bleeding, such as changing protection every hour or passing large clots

• Painkillers that don't touch the pain

These can be signs of conditions such as endometriosis, adenomyosis or fibroids, which often take years to diagnose. Keeping a simple symptom diary for two or three cycles will help your GP understand what's happening.

Practical ways to cope at work

• Plan with your cycle. Track your cycle so you know when your heavier days are coming. Where you can, schedule demanding tasks away from them.

• Use heat. A heat patch under your clothes is discreet and can ease cramps.

• Move gently. A short walk at lunchtime can help, even when it's the last thing you feel like.

• Eat and drink regularly. Skipping meals and relying on caffeine can make you feel worse. Keep water and simple snacks to hand.

• Support your nervous system. Stress can make pain feel more intense. A few minutes of slow breathing, with the out-breath longer than the in-breath, can help your body shift out of "fight or flight".

• Ask about adjustments. Many employers now offer flexible or remote working on difficult days. It's a reasonable conversation to have with your manager or HR.

You deserve to be taken seriously

Period pain isn't something to hide or simply endure. Understanding your cycle is the first step to feeling more in control, at work and beyond.

If you'd like personalised support, The Cycle Reset is my 1:1 online programme for painful periods, PMS, PCOS and perimenopause. If you're not sure where to start, book a free alignment call. If your employer offers a wellbeing allowance, you may be able to use it for your sessions.

This article is for general information and isn't a substitute for medical advice. If you're worried about your symptoms, please speak to your GP.