Menstruation is a natural process.. so just like hunger ,latrine it should be painless with no efforts.
If you are facing problem then it's due to some vitiation in body units.
Wrong routine habits and lifestyle usually causing this problem in most of females even from menarch..
Better get checked up and adviced personally by nearby genuine Ayurveda practitioner..
This will help you to remain healthy lifetime
Next Steps
for time being you can try following receipe:
20 black raisins+2 cup water. boil till it become 1.5 cup, then give tadka of hing, jeera in ghee and add rocksalt for taste..
have this soup daily before food.