To support your girlfriend on her period, ask what she needs instead of guessing. Get the heat pad and the painkillers to her before the cramps peak, take one job off her plate, and don't make her mood about you. Her period usually lasts about 5 days, and the NHS says period pain usually lasts up to 3 of them.
I'm Geethika and I make Soleii, a period tracking app for couples, so I have a reason to care about this. The health facts here come from the NHS, ACOG and Cleveland Clinic pages listed at the bottom, read on 3 October 2026. I'm not a doctor. The draft was written with AI and every claim was checked against those pages.
What helps with her period cramps?
More than half of women who have periods get some pain for 1 to 2 days a month, ACOG says, and usually it's mild. For about 5% to 15%, Cleveland Clinic says, it's bad enough to stop normal life. You don't need to know which one she is. Ask.
Three things the doctors agree on:
- Heat. A heating pad or a hot water bottle on her tummy or lower back, or a warm bath. The NHS says to wrap the bottle in a tea towel.
- Painkillers early. Ibuprofen and naproxen work best taken at the first sign of pain, ACOG says, usually for only 1 or 2 days. Some people shouldn't take them, including anyone with asthma, ulcers, stomach or liver problems, a bleeding disorder or an aspirin allergy. She'll know if that's her.
- Gentle movement. Walking, yoga, swimming or cycling. The NHS lists all four, and Cleveland Clinic says people who exercise tend to have less period pain. Offer to go with her, don't assign it.
Your part is mostly logistics. Know where the hot water bottle is. Keep painkillers in the house before she needs them. Fill the bottle so she doesn't have to get up.
What to do when your girlfriend is on her period
Ask one clear question
"Do you want company or space?" beats "Are you okay?" because she can answer it in one word. Some people want to be held. Some want the room to themselves and a closed door. Both are fine.
Take a job off her plate
Cook, do the dishes, pick up what she was going to pick up. A chore that disappears without a conversation about it is worth more than a nice text.
Bring the stuff, skip the questions
Her usual pads or tampons, the snack she always wants, a hot drink. If you don't know which brand, ask once and remember it.
Keep plans flexible
If you'd planned something big, offer to move it. Let her decide. Cancelling for her without asking can feel like being handled.
How to help your girlfriend on her period long distance
You can't hand her a hot water bottle from another city, so the job changes. Order the food or the heat patches to her door. Call when she wants a call and stay off the phone when she doesn't. Ask what time her day is hardest and check in then.
The hard part long distance is that she has to ask, and asking feels like a lot when you're curled up in pain. That's why I built the Sunflare in Soleii. She taps one button for a hug, a coffee, a call or help, and your phone gets an alert straight away, with a short tip on how to answer.
What not to do when your girlfriend is on her period
- Don't put her feelings down to her period out loud. Even if it's part of it, the thing she's upset about is still real.
- Don't treat her like she's breakable. She's in pain, she's still herself.
- Don't wait to be asked twice. If she said she wanted something, go.
- Don't make a face at the bin, the stain or the shopping list. Periods are normal and she knows when you're squirming.
When should she see a doctor about period pain?
The NHS says to see a GP if her periods get more painful, heavier or irregular, if the pain stops her doing everyday things, if she has pain during sex or when using the toilet, or if she bleeds between periods. If the pain is severe or worse than usual and painkillers haven't helped, it says to get an urgent appointment.
Your role there is to take it seriously. Pain that stops her life isn't something to tough out. Offer to book the appointment or go with her.
Questions people ask
How long does a period last?
Between 2 and 7 days, usually about 5, according to the NHS. Cycles run from about every 21 to 35 days.
What should I text my girlfriend when she's on her period?
Something she can answer without effort. "Want me to bring dinner tonight?" or "Heat pad or company?" works better than a long message asking how she feels.
What should I get my girlfriend on her period?
A hot water bottle or heat patches, painkillers she already uses, her usual pads or tampons, and the food she likes. Ask once what her brands are and save it in your phone.
Does a hot water bottle really help period cramps?
Yes. The NHS, ACOG and Cleveland Clinic all recommend heat on the tummy or lower back for period pain.
Why is my girlfriend more emotional before her period?
That's PMS, which shows up in the week or two before a period. Over 90% of women get some premenstrual symptoms, the US Office on Women's Health says. It usually eases within a few days of the period starting.
Is it normal for period pain to stop her going to work?
For a minority, yes, but it's worth a doctor's visit. Cleveland Clinic says to contact a provider if painful periods stop her doing her normal tasks.
How can I tell when her period is coming?
Ask her, or use an app she shares with you. Soleii shows you which phase she's in and how many days until her period, so the heat pad shows up before she needs it.
Soleii is a period tracking app for couples on Android. She logs her period, symptoms and mood. His phone shows which phase she's in, how many days until her period, a playbook for that phase and one clear thing to do today. When she needs something, she sends a Sunflare and he gets an alert.
Sources
- NHS, periods
- NHS, period pain
- ACOG, dysmenorrhea: painful periods
- Cleveland Clinic, dysmenorrhea
- Office on Women's Health, premenstrual syndrome