Do tampons make cramps worse? Probably not – but know this one thing

Do tampons make cramps worse when you’re on your period? It’s a common question – and one that pops up on Reddit threads, in my own group chats with friends, and even (I’ve heard) in OB/GYN offices. 

The short answer? No, tampons shouldn’t cause or worsen menstrual cramps. But there is one important thing to know that might make a difference in how comfortable you feel.

Today, we’ll walk through what really causes period cramps, whether tampons have any effect, and what you can do to use them more comfortably. 

We’ll also touch on when to consider switching to pads (or something else entirely) if tampons just aren’t working for you and your cycle.

Let’s go!

Do tampons make cramps worse?

Let’s start with what the science says. There’s no evidence that tampons actually make cramps worse. 

Menstrual cramps – the kind you feel in your lower abdomen, back, or thighs – are caused by prostaglandins. These hormone-like chemicals trigger your uterus to contract, helping to shed the uterine lining. Higher levels of prostaglandins often mean stronger cramps, especially during the first day or two of your period.

Tampons aren’t thought to interfere with prostaglandin production or how your uterus contracts. They sit in the vaginal canal, not the uterus, and their job is to absorb menstrual blood, not influence your hormones. 

So while it might feel like the tampon is making things worse, the the natural intensity of your cramps is the most likely cause.

Why can tampons make cramps worse for some people?

Here’s the nuance, though. While tampons haven’t been shown to cause cramping, so many people swear that tampons impact the intensity of their pain.

And the thing about tampons is that they can feel uncomfortable anyway if something’s not quite right – especially if:

1. You’re using the wrong absorbency for your flow
2. You’re inserting the tampon too high or too low
3. You have vaginal sensitivity or irritation
4. You’re feeling tense or anxious, which can cause pelvic muscles to tighten

If a tampon feels uncomfortable or painful once it’s in, it might make you more aware of your cramps, or simply add to your overall discomfort. 

Some women also experience a dry or scratchy sensation when using tampons, especially on lighter days. This can be irritating and make cramping feel worse, even if it’s not affecting the uterus directly.

So, using a tampon when you’re really crampy might not help your overall pain picture –  just like getting your period in the summer might worsen cramps due to dehydration and feeling more sweaty and stressed.

Do tampons help with cramps?

Believe it or not, some women actually say tampons make their cramps feel better. Sounds counterintuitive, but there might be a reason for that.

Tampons can offer a sense of comfort and control for some of us – especially when you’re on the go, exercising, or just trying to get through a normal day without constantly checking for leaks. For many, that comfort leads to a reduced sense of stress or anxiety, which can actually help your body relax and reduce your perception of pain.

It’s also worth noting that staying active can help ease cramps (movement increases circulation and releases endorphins). If tampons make it easier for you to go for a walk, head to the gym, or even just leave the house, they might indirectly support your efforts to relieve cramping.

Are pads or tampons better for cramps?

The truth? It depends on your body and what feels right for you.

If you’ve got painful cramps and tampons make you feel worse – even psychologically – switching to pads might be the better option. Some of us find pads feel more soothing and less invasive when everything feels sore and sensitive.

Others feel the opposite. Tampons give them more freedom, make them feel less “aware” of their period, and support an active lifestyle – which, again, can help with pain management.

There’s no universal “best” here. It’s about listening to your body, trying different options, and adjusting based on what works for you each cycle.

Our team’s tried and tested tips for using tampons (comfortably)

If you’re a tampon user (or want to try again after a less-than-ideal experience), comfort is key. 

Here are some tips to help:

• Choose the right absorbency – Use the lightest absorbency that matches your flow. A super tampon on a light day can feel huge, dry and uncomfortable.
• Relax your body – Tension in your pelvic floor muscles can make tampon insertion more difficult and even painful. Try inserting it while seated on the toilet or with one leg elevated to help relax those muscles.
• Check the angle – Tampons should be inserted at a slight upward angle, toward your lower back – not straight up. If you feel it once it’s in, it may not be inserted far enough.
• Try a different applicator – Some of us prefer plastic applicators, while others like cardboard or even applicator-free options. 
• Change it regularly – Leaving a tampon in for too long can lead to dryness and discomfort. Aim to change every 4-6 hours, depending on your flow.
• Use lubricant if needed – On dry days, a little glycerin-free, water-based lubricant on the tip of the tampon or applicator can make it much easier to pop in. 

If tampons never feel comfortable, even when inserted correctly, it might be worth chatting to your doctor. Conditions like vaginismus, vulvodynia and lichen sclerosus can cause difficulty and discomfort during tampon use – and getting the right support can make all the difference.

The one thing to know – everyone’s different

This is the most important takeaway? Your period experience is super unique! While tampons shouldn’t cause or worsen cramps for most of us, your body might respond differently – and that’s completely valid.

You’re not imagining things if tampons feel uncomfortable during crampy days. And you’re also not alone if you swear by them for keeping you confident, fresh, and active.

The best period care will help you feel most at ease in your body, with the least stress and the most freedom to move through your day. For some of us, that’s a tampon. For others, it might be a pad, menstrual cup, or period underwear.

Whatever works for you, that’s what matters most.

Next on your reading list: Can you get emotional while ovulating? From feeling tearful to increased anxiety, here’s what can happen