Cramps in your luteal phase
Cramps is aching or gripping pain low in the abdomen, sometimes spreading to the lower back and thighs. In your luteal phase it tends to flare because progesterone rises and then falls in the days before your period, which can bring on cramps.
What's happening in your luteal phase
Progesterone rises then falls. Energy tapers, cravings and bloating can appear, and slower strength work plus magnesium-rich food help.
What to eat
How to move
gentle walking, child's pose, and a heat pack on the lower belly ease the muscle spasm.
Quick relief
- Apply heat for 15-20 minutes to relax the uterine muscle.
- Magnesium and omega-3 foods can calm the prostaglandins that drive cramping.
- Stay hydrated, which reduces how hard the muscle has to contract.
Sync your whole cycle, automatically
PhaseBloom builds your meals, workouts, and skincare around your exact cycle phase, day by day.
Frequently asked questions
Why do I get cramps in my luteal phase?
In your luteal phase, progesterone rises and then falls in the days before your period, which can bring on cramps.
What should I eat for cramps?
Foods that help include ginger, salmon, dark chocolate, spinach.