Understanding and managing cramps after sex: causes and solutions
- Updated Dec 3, 2024
- Published
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Created with Carolyn Kay, MD, Obstetrics & Gynecology, USA
Cramping after sex is common and often harmless, usually caused by muscle strain, orgasm contractions, or penetration depth. However, if cramps are severe or persistent, they may indicate an underlying condition like endometriosis or fibroids.
To manage discomfort, try over-the-counter pain relief, warm compresses, or gentle stretching. If the cramping is severe or lasts longer than a few minutes, reach out to your OBGYN.
Some women experience uncomfortable cramping after sex. Dyspareunia is the official name for pain before, during, and after sex. Various factors, such as muscle strain, the depth of penetration, and underlying health conditions, can cause cramps after sex.
Cramping after sex isn’t fun, and it can leave you feeling frustrated. If you have awful cramps, it may even be putting you off sex. The good news is that post-sex cramping is pretty common, and there are plenty of things you can do to ease the discomfort from home, so don’t let cramps put a dampener on your sex life.
If your cramps are severe, you should speak to your OBGYN for tailored health advice. While cramps can be an occasional discomfort after sex for some, for others it can be a sign that something is wrong.
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Common causes of cramps after sex
Many things, including fibroids, digestive issues, and muscle strain, can cause cramping after sex. Some women experience cramps regularly, whereas others only notice cramping at certain times during their menstrual cycle, thanks to hormonal fluctuations.
It may help you to keep a diary detailing when you notice cramps, so you can see if they match your cycle or occur after having sex in certain positions. Once you can identify patterns, you can make changes to reduce your discomfort. Use your period tracker app to note your symptoms.
👉Find out more: Endometriosis self-care: tips for managing symptoms and boosting fertility
Why am I cramping after sex?
There are a few potential causes of cramping after sex, and most are nothing to worry about. If you’re suffering from post-sex cramps, it could be down to:
Muscle strain
Just as you can pull a leg muscle running, it’s possible to strain your abdominal or pelvic muscles during sex. If you have sex in an awkward position or use muscles that don’t usually get much of a workout, it could lead to cramping. Cramps caused by muscle strain typically last only a few seconds to a few minutes, so it should only be a short-lived discomfort.
Dehydration
Many people believe dehydration can cause muscle cramps, but researchers aren’t convinced. A 2021 research review published in the Journal of Athletic Training found mixed evidence for the theory that cramping is caused by dehydration and electrolyte loss. Although there is historical evidence supporting these claims, there are also studies disproving them. While dehydration may play a part in muscle cramps, it is not as significant a cause as previously thought.
Athletes consume electrolyte drinks to prevent cramping during long workouts, but you’re unlikely to need to pause your quickie to down an electrolyte drink. Unless you’re going for an Olympic gold in the bedroom, you probably won’t need to worry about losing too many electrolytes having sex.
Orgasm-related contractions
Sometimes, cramping after sex can be related to orgasm, caused by uterine and vaginal contractions. Not all women experience contractions during orgasm, however: If we dust off a 1982 study published in the Archives of Sexual Behaviour, two of the 11 study participants did not experience contractions during orgasm. For those who do experience orgasm contractions, they can vary in strength, frequency, and location.
Penetration depth
Sometimes, the depth of penetration can cause cramping after sex. Your partner doesn’t have to have a large penis for this to be the case; it can be due to the position you have sex in or the position of your cervix. For example, some women with a retroverted or tilted uterus report pain during sex, because the penis bumps against the cervix.
If you notice cramps after having sex in certain positions, opt for different positions in the future. Some women find it helps to choose positions where they can control the depth of penetration, such as being on top. Try different positions to see what works best for you.
Digestive issues
The proximity of the digestive tract to your reproductive organs can lead to problems. Pregnant women may be encouraged by friends to eat spicy food as they reach their due date in the hope that bowel contractions may stimulate uterine contractions and bring on labor. This works both ways, so the contractions of orgasm may irritate existing digestive issues, such as constipation and trapped gas, and cause discomfort.
Underlying reproductive health conditions
Sometimes, cramps after sex can be caused by underlying reproductive health conditions that you may or may not know you have. If your cramps feel like more than a mild case, you should speak to your OBGYN for advice.
A 2021 study published in Sexual Medicine described dyspareunia as a neglected symptom of endometriosis. If you have endometriosis, your post-sex cramps may last hours—or even up to a few days, in severe cases.
Pelvic Inflammatory Disease (PID) is a commonly undetected condition that can also cause pain and cramping during and after sex. It can be a complication of chlamydia or gonorrhea and can lead to infertility if left untreated, so it’s essential to see your healthcare provider if you think you think you have this condition.
Other conditions that might cause post-sex cramping include ovarian cysts and uterine fibroids. Ovarian cysts are fluid-filled sacs on the ovaries, while fibroids are non-cancerous growths in the uterus. Both can sometimes cause discomfort during or after sex.
If something doesn’t feel right, don’t hesitate to reach out to your healthcare provider.
Why does my stomach hurt after sex?
Abdominal and stomach pain after sex can be related to a number of conditions. Trapped gas and constipation can cause stomach pain after sex. Uterine cramps after sex can also put pressure on nearby organs, so it’s possible to aggravate digestive issues during sex.
Stomach pain after sex in women
Stomach cramps after sex can be unpleasant and leave you worrying about the cause. One potential cause of stomach pain after sex is ovarian cysts. While relatively common, ovarian cysts can cause pain during intercourse and may require treatment. If you think you have an ovarian cyst, you should seek medical advice.
Fibroids are another condition that can cause stomach pain during and after sex. Other symptoms include heavy periods, bleeding between periods, abdominal fullness, and anemia. Fibroids are very common amongst women of reproductive age, but it’s essential to seek medical advice if you think you may have them.
Why do I experience sharp pain after orgasm as a female?
Some women report feeling a sharp pain after orgasm. Female anatomy could be to blame for this, and it’s likely nothing to worry about. If the pain is severe or you’re worried about it, contact your healthcare provider for advice.
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When to seek medical advice
If you are worried about the cramps you experience after sex, it’s time to talk to your healthcare provider. There may be an underlying health condition that requires treatment, or your doctor may be able to advise you on how to reduce your discomfort after sex. Your healthcare provider should be the first person you contact when you experience new symptoms.
While you may feel embarrassed talking to your doctor about sex, know that your doctor has heard it all before. It would be quite a feat to make an OBGYN blush.
How to stop cramps after orgasm
The following tips may help to reduce your cramps after orgasm:
Over-the-counter pain relief. Ibuprofen can reduce inflammation and target pain. Ask your pharmacist or doctor which pain medications are recommended for cramps.
Warm compress. A warm compress on your lower abdomen may help to soothe cramps after sex. Prepare your warm compress in advance so it’s there when needed. Failing that, ask your partner to prepare one immediately after sex to ease your discomfort.
Hydrate. Although the science is mixed on this one, there’s no harm in staying hydrated. Make sure you drink enough water each day, especially before and after sex.
Gentle stretching. If a tight pelvic floor is to blame for your post-sex cramping, relaxing your pelvic floor may help to ease your cramps. The following positions may help you gently relax your pelvic floor:
- Child’s pose. Position yourself on all fours. Relax your bottom down towards the floor. Your knees should be facing outwards, and your feet should be closer together. Rest your head on the floor with your arms outstretched in front of you. Hold for 30 seconds.
- Flat frog. Lie flat on your back, placing the soles of your feet together as your knees fall to the side. Bring your feet close to your bottom, opening your pelvis. Hold this position for 30 seconds.
- Happy baby. This might not be the most aesthetically pleasing pose to get into straight after sex, but it’s great for relaxing your pelvic floor. Lie flat on your back. With your right hand, reach down and grab your right foot, holding your foot in the air above you. Do the same with your left hand and left foot. Now, allow your knees to fall open, so you look like a baby playing with their feet. Hold this position for 30 seconds.
Communicate with your partner
Before having sex, it’s crucial to communicate your needs. If you know certain positions are likely to trigger cramps or that deep penetration causes you pain, your partner will need to know this in advance. This way, the two of you can find a comfortable position that allows you to control the depth of penetration.
Questions from Femia community
Are cramps after sex a sign of pregnancy?
No, cramps after sex generally don’t mean you’re pregnant. Post-sex cramps are more likely to be caused by muscle strain or uterine contractions. Some people assume cramping after sex is a sign of pregnancy, but this is not likely to be related. While implantation cramps are an early symptom of pregnancy, these usually occur between six and 10 days after sex, when the fertilized egg (now developed into a blastocyst) embeds in the lining of the womb.
If you have had unprotected sex and want to avoid pregnancy, you should use emergency contraception to prevent pregnancy. An IUD placed very soon after unprotected sex can prevent pregnancy and provide long-term contraception. Alternatively, the emergency contraceptive pill can prevent pregnancy in the days following unprotected sex. Request an emergency appointment with your healthcare provider to discuss your options.
If you are trying to get pregnant and are hoping the cramps reveal a successful pregnancy, you’ll have to wait until your period is due to find out for sure. A home pregnancy test could detect pregnancy on the day of your missed period. Ensure you read the instructions carefully, and take the test according to the manufacturer’s instructions.
I only experience cramping at certain points in my cycle; is that normal?
Yes, women who experience cramps after sex don’t always experience them after every session. Hormonal changes throughout the menstrual cycle can make cramps more likely around ovulation and menstruation.
Could pelvic floor exercises ease my cramps after sex?
If a problematic pelvic floor is to blame, pelvic floor exercise may help to reduce the severity and frequency of cramps after sex. Pelvic floor exercises can strengthen your pelvic floor muscles and help you learn to control these muscles.
To strengthen your pelvic floor muscles, you’ll first need to be able to locate them. Try to stop your urine stream mid-pee. Those are your pelvic floor muscles! Now that you’ve found them, it’s time to exercise them. Lie in bed or sit comfortably, and imagine you need to stop yourself from peeing. Hold that position for the count of 10, and then slowly release. Perform ten repetitions of this exercise. You should aim for three bouts of pelvic floor exercises per day.
Could my hormonal contraceptive be causing my cramps after sex?
Most women don’t experience an increase in cramps after sex when taking hormonal contraceptives. However, some women find they are more prone to post-sex cramps during certain times of their cycle due to hormonal fluctuations.
If you notice worsening cramps after starting a new contraceptive method, make an appointment to speak to your OBGYN for advice.
Is there a link between cramps after sex and certain medical conditions?
Yes, certain underlying reproductive health conditions can cause cramps. Fibroids, cysts, PID, and endometriosis can cause cramping after sex. If you are worried you may have an undiagnosed reproductive health condition, contact your healthcare provider for advice.
The bottom line
Lots of women experience cramps after sex, and most can manage the symptoms from home. Don’t suffer in silence; always reach out to your OBGYN if you have concerns. Your doctor will figure out whether your cramps are caused by an underlying health condition and advise you on ways to reduce your discomfort.
Some women find that certain positions and deep penetration can worsen cramping after sex, so you may want to pay close attention to the kind of sex you were having before onset. Over-the-counter painkillers, a warm compress, and gentle stretches may help to reduce discomfort after sex.
References
- Bohlen, J G et al. “The female orgasm: pelvic contractions.” Archives of sexual behavior vol. 11,5 (1982): 367-86. doi:10.1007/BF01541570 https://pubmed.ncbi.nlm.nih.gov/7181645/.
- Wahl, Kate J et al. “Dyspareunia in Their Own Words: A Qualitative Description of Endometriosis-Associated Sexual Pain.” Sexual medicine vol. 9,1 (2021): 100274. doi:10.1016/j.esxm.2020.10.002 https://pubmed.ncbi.nlm.nih.gov/33291043/.
- Kevin C. Miller, Brendon P. McDermott, Susan W. Yeargin, Aidan Fiol, Martin P. Schwellnus; An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train 1 January 2022; 57 (1): 5–15. doi: https://doi.org/10.4085/1062-6050-0696.20.
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