Ovulation is often described as the “peak” of the menstrual cycle, energy is high, hormones are surging, and your body is at its most fertile. But for some people, this time also comes with a surprising visitor: a sharp twinge, cramp, or ache in the lower belly known as mittelschmerz.

If you’ve ever wondered, “Is it normal to feel discomfort during ovulation?” you’re not alone. Let’s unpack what this sensation is, why it happens, and how you can support your body when it shows up.

What is Mittelschmerz?

Mittelschmerz is a German word meaning “middle pain,” referring to discomfort felt roughly midway through the menstrual cycle when ovulation occurs. It typically appears on one side of the lower abdomen, the side of the ovary that’s releasing an egg that month.

For many, it’s a brief, mild sensation lasting a few minutes to a few hours. For others, it can last up to two days and may feel intense enough to disrupt daily activities.

What Does It Feel Like?

Everyone experiences mittelschmerz differently, but it’s often described as:

A sudden, sharp twinge
A dull ache or cramp
A sense of fullness or heaviness in the lower belly
Tenderness on one side
Occasionally accompanied by light spotting or increased cervical mucus

Why Does Ovulation Pain Happen?

Researchers believe mittelschmerz is caused by one or a combination of:

Follicle rupture: The ovary’s follicle breaks open to release the egg, which can stretch or irritate surrounding tissue.
Fluid release: Fluid or a small amount of blood from the ruptured follicle may irritate the abdominal lining.
Muscle contractions: The ovary and nearby muscles may contract during ovulation, creating a cramping sensation.

It’s not harmful, but the discomfort is a sign of just how dynamic and active your body is in this phase.

How Can I Support My Body During Mittelschmerz?

While most ovulation pain resolves on its own, here are some gentle, supportive approaches:

Nourish & Hydrate

Stay hydrated to support circulation and tissue repair.
Include anti-inflammatory foods like berries, leafy greens, turmeric, and omega-3-rich sources (flax, chia, salmon).

Gentle Movement

Try restorative yoga poses like Supported Child’s Pose, Supine Twist, or Reclined Bound Angle Pose to ease pelvic tension.
Short walks can improve blood flow and reduce cramping.

Apply Heat

A warm compress or hot water bottle over the lower abdomen can soothe muscles and improve comfort.

Breathe for Release

Use slow, deep belly breaths to calm the nervous system and release pelvic tension.

What Might Make Ovulation Pain Worse?

Dehydration: Can increase cramping sensations.
Inflammation: Diets high in processed sugar or trans fats may amplify discomfort.
High stress levels: Tightens muscles and sensitizes nerves.
Pelvic adhesions or underlying conditions: Conditions like endometriosis or ovarian cysts can heighten sensations.

If ovulation pain is severe, worsening, or accompanied by fever, nausea, or unusual bleeding, it’s worth checking in with a healthcare provider to rule out other conditions.

When to Seek Help

Mild ovulation pain is common and usually harmless. But you should see a provider if:

Pain is severe or lasts longer than a couple of days
Discomfort is present on both sides
Pain is accompanied by heavy bleeding, fever, or dizziness
It’s interfering with your ability to work, sleep, or move comfortably

Mittelschmerz is a reminder that your cycle is alive and active, a moment when your body is working hard to release the possibility of new life. While it’s not always pleasant, it’s usually a normal and healthy sign of ovulation.

By tracking your cycle, noticing patterns, and offering yourself hydration, rest, and gentle movement, you can navigate this moment with more ease and connection to your body’s rhythms.

Your inner summer can still be a time of radiance, sometimes, you just need to add a little extra care to keep your light shining.