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Several women encounter cramps before and during their menstrual cycle. While some may experience only mild discomfort, others face more severe pains. Sometimes, period cramps can cause intense pain, significantly impacting daily activities but thankfully, there are several remedies for period cramps that can ease this pain and discomfort.
If monthly menstrual pain consistently affects your routine, there are measures you can adopt to regain control. Explore these 15 tested home remedies for period cramps that have proven effective in alleviating discomfort and restoring balance to your busy life. Before then though, let’s quickly run through what causes period cramps and why they are painful.
What Causes Period Cramps?
During menstruation, discomfort in the abdomen, lower back, and thighs is a common occurrence. This discomfort arises from the contraction and relaxation of the muscles in the womb as it sheds its lining. These muscular activities often result in cramps.
Additionally, some may experience symptoms such as:
- nausea
- vomiting
- headaches
- diarrhea
The exact reasons why some people experience more painful symptoms than others are not clear to doctors. However, factors associated with intense pain include:
- heavy menstrual flow
- being under 20 years old or experiencing menstruation for the first time
- having your first child
- having an overproduction of or sensitivity to prostaglandins, compounds that affect the womb.
Other contributing factors may include:
- uterine growths
- endometriosis (abnormal uterine tissue growth) or;
- the use of certain birth control methods.
For mild to temporary relief from cramps, several home remedies can be effective. Keep reading for tips on getting quick relief and potentially reducing pain during future cycles.
Why are Period Cramps Painful?
Period cramps, also known as dysmenorrhea, are usually painful due to the contraction of the muscles in the uterus. During menstruation, the uterus contracts to help expel its lining. These contractions are triggered by the release of hormone-like substances called prostaglandins. Before menstruation starts each month, the level of prostaglandins in the lining of the uterus increases, prompting the muscles in the uterus to contract. The prostaglandin level is in its highest on the first day of menstrual cycle, which is why menstrual pain is usually worse then.
The intensity of period cramps can vary from person to person and may be caused by factors such as:
- Secondary dysmenorrhea
- Premenstrual dysphoric disorder (PMDD)
- Fibroids
- Endometriosis
- Ovarian cysts
- Pelvic Inflammatory Disease (PID)
- Adenomyosis
Additionally, factors like stress, diet, and lifestyle choices may also play a role in the severity of period cramps.
Home Remedies for Period Cramps
1. Use a Heating Pad on the Abdomen
Placing a hot water bottle or heating pad to the abdominal area can induce muscle relaxation and alleviate cramps. The application of heat helps to relax the uterine muscle and its surrounding counterparts, potentially relieving period cramps and associated discomfort. Research indicates that heating pads is a remedy for period cramps and may be more effective than taking acetaminophen (Tylenol). For relief from back pain, one can also use a heating pad on the lower back. Alternatively, taking a warm bath can contribute to muscle relaxation in the abdomen, back, and legs.
2. Try Yoga Poses
According to a study, much like aerobic exercise, yoga might be among the remedies for period cramps. The research discovered that women who engaged in a weekly 60-minute yoga class for 12 weeks experienced notable reductions in their period cramps. For those interested in trying yoga, seek out a class that incorporates both physical exercises and relaxation techniques, as this combination is suggested to be most effective in reducing period cramp discomfort, based on research.
3. Massage Your Abdomen with Essential Oils
Studies indicate that certain essential oils, particularly when combined in a blend, can help ease period cramps through abdominal massage. The essential oils found to be most effective for reducing period cramps include lavender, sage, rose, marjoram, cinnamon, and clove. Before application, it is advisable to mix these essential oils with a carrier oil such as coconut oil or jojoba oil. Carrier oils facilitate the safe absorption of essential oils into the skin, ensuring even distribution over a large area. You might also want to perform a patch test prior to application to check for any potential allergies. Once the oil blend is prepared, rub a few drops between your hands and proceed to gently massage your abdomen using a circular motion.
4. Exercise
Engaging in exercise just before or during your period may not appeal to you, but it triggers the release of endorphins. Studies indicate that exercise is one of the remedies for period cramps to the extent that it could potentially eliminate or diminish the need for pain-relief medication. Opting for moderate activities like walking or gentle stretching during your period can prove beneficial as a substitute for more strenuous exercises.
5. Try Acupressure to Relieve Period Cramps
Acupressure is a noninvasive method that provides relief from different types of pain by applying firm finger pressure to specific body points, alleviating various symptoms. Several studies have shown that acupressure has the potential to reduce the intensity and duration of menstrual pain. Based on some older research, massaging circular motions on a point above your ankle, measured four fingertips up from your inner ankle bone, is a remedy for period cramps.
To experiment with acupressure, follow these steps:
- Measure four fingertips up from your inner ankle bone.
- Apply firm pressure to this area for several minutes.
- Repeat this process as needed daily before and during your period.
6. Have an Orgasm
Although there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests potential benefits. Vaginal orgasms involve the entire body, including the spinal cord, prompting the release of neurotransmitters. This stimulation can lead to the release of brain neurotransmitters like endorphins and oxytocin during a vaginal orgasm. Endorphins, in particular, have the potential to reduce the perception of pain. During orgasm also, the uterus contracts but then relaxes. This may help reduce the impact of menstrual contractions.
7. Avoid Caffeine and Salty Foods
While menstruating, it is advisable to avoid foods known to cause bloating and water retention. Some major contributors to these issues include:
- Fatty foods
- Alcohol
- Carbonated beverages
- Caffeine
- Salty foods
Reducing or eliminating the intake of these foods can be a remedy in relieving period cramps and reducing tension. Consider opting for soothing (caffeine-free) ginger or mint teas, or enjoy hot water infused with lemon. If you crave something sweet, choose fruits like strawberries or raspberries as a healthier alternative.
8. Take a Pain Reliever
Over-the-counter (OTC) pain relievers can be a remedy for period cramps and other period-related pains such as headaches. While various types of pain relievers may offer some of relief, the American College of Obstetricians and Gynecologists recommends nonsteroidal anti-inflammatory drugs (NSAIDs) as the most effective option. This is attributed to the fact that NSAIDs not only relieve pain and inflammation but also reduce the production of prostaglandins in the body and mitigate their effects.
Common OTC NSAIDs include:
- Ibuprofen (Advil, Motrin)
- Naproxen (Aleve)
- Aspirin (Bufferin)
According to a 2020 meta-analysis, ibuprofen stands out as the most effective among these OTC NSAID options.
9. Drink more water to reduce bloating
In the days leading up to your period and possibly during it, you might feel bloated or swelling in your stomach or other areas of your body. This is typically caused by water retention, known as bloating, which is a common and normal symptom of menstruation. However, bloating can lead to discomfort and worsen menstrual cramps. Being dehydrated can also intensify the pain of abdominal cramps. Strive to drink a minimum of 9 8-ounce glasses of water daily. Higher quantity may be needed if you’re exposed to high temperatures, engage in physical activity, or feel thirsty.
10. Drink Herbal Teas
Some types of herbal tea contain anti-inflammatory properties that reduces bloating and inflammation. They also contain antispasmodic compounds that can reduce muscle spasms in the uterus responsible for cramps. Drinking teas such as cinnamon, lemon, dandelion, ginger and hibiscus may aid in reducing bloating. For relief from period cramps, raspberry leaf, chamomile, thyme, and oolong teas are recommended. Additionally, ginger, peppermint, and green teas are beneficial for both bloating and cramps. Furthermore, these herbal teas offer additional advantages such as stress relief and assistance with insomnia.
11. Take Over-the-Counter Medications
Using nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) in moderation is one of the most highly effective remedies for period cramps. NSAIDs work by reducing the production of prostaglandins in the body. Therefore, taking a dose shortly before your period starts can prevent an increase in the levels of prostaglandins, which are responsible for causing pain. OTC medications may not always magically cure menstrual cramps, but they can often improve pain significantly. And always consult your doctor if you are unsure about which over-the-counter medication is best for you.
12. Take Dietary Supplements
Vitamin D aids in calcium absorption and inflammation reduction. Other supplements like omega-3, vitamin E, and magnesium can also reduce inflammation and potentially decrease period pain. For optimal outcomes, take these supplements daily, not just during your period. Moreover, due to potential interactions with medications, consult your doctor before adding any new supplements to your routine.
13. Change your Sleeping Position
Some anecdotal reports suggests that adopting the fetal position is the most comfortable sleeping posture for menstrual cramps. This could be attributed to the fact that this position doesn’t exert pressure on the abdomen or lower back, where period pain commonly occurs. While there is no scientific research confirming the impact of sleeping positions on period pain, it might be worth trying different positions to find what works best for you.
14. Soak in a BathTub
Soaking in a warm bath is another remedy to envelop your abdominal, pelvic, and back muscles in the warmth that promotes relaxation. You can enhance the pain-relieving effects of the bath with a few drops of essential oils, such as lavender, sage, or rose, blended with a carrier oil, into the bathwater. These oils are known for their calming properties, Additionally, adding Epsom salt may aid in relieving muscle pain. To maximize the benefits, aim to relax in the hot bath for at least 15 minutes.
15. Consider Hormonal Birth Control
Birth control is one of the remedies for period cramps, especially if the cramps are caused by a hormonal imbalance. By balancing estrogen and progesterone levels, birth control helps to thin the uterine lining, making menstruation flow more easily. Moreover, hormonal birth control methods regulate the duration and frequency of periods. Certain types of birth control may even completely eliminate period cramps by stopping menstruation. Discussing birth control options with your OB-GYN, such as the pill, implant, intrauterine devices (IUD), or vaginal ring, allows you to select the most suitable option for your needs.
What helps period cramps naturally?
To naturally manage period cramps, consider the following remedies:
- Hot showers or baths can relax abdominal muscles and ease cramping.
- Trying a CBD supplement or essential oils through self-massage can provide relief from menstrual pain.
- Regular exercise releases endorphins and reduces menstrual pain.
- Acupressure techniques applied to specific body parts may help alleviate the severity and duration of period pain
Symptoms associated with menstrual cramps
- Pain in the lower back and thighs
- Nausea and vomiting
- Sweating
- Faintness and dizziness
- Diarrhea or loose stools
- Constipation
- Bloating
- Headaches
Bottom Line
Period cramps are very common, yet there are instances when they significantly disrupt daily activities. Thankfully, there are remedies you can adopt to reduce the discomfort and pain associated with these worrisome cramps. However, if the pain persists beyond a few days or becomes very severe, hindering your ability to function normally, it’s essential to seek medical attention and consult with your doctor.
Frequently Asked Questions
What makes period cramps worse?
According to an analysis of research on adolescent and teenage girls, an anti-inflammatory diet may relieve menstrual cramps. Consumption of meat, oil, sugar, salt, and coffee worsens menstrual cramps, while foods rich in omega-3 fatty acids are anti-inflammatory and may alleviate them.
What is the best pain relief for period pain?
Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen, Naproxen and Mefenamic acid prevent the production of prostaglandins in your body. These medications are most effective when taken as soon as the pain starts or 48 hours prior to the start of your period. They are accessible over the counter at pharmacies.
What food helps with period cramps?
Certain foods can help alleviate period cramps naturally:
- Papaya, brown rice, walnuts, almonds, pumpkin seeds, olive oil, broccoli, chicken, fish, leafy green vegetables, and flaxseed are beneficial for reducing menstrual pain.
- Foods rich in calcium like dairy products, sesame seeds, almonds, and leafy greens can help reduce muscle cramping during menstruation.
- Including omega-3 fatty acids from sources like fatty fish in your diet can help reduce inflammation and swelling associated with period cramps
What drink stops period cramps?
Drinking hot herbal tea, especially ginger or mint tea, can help alleviate menstrual cramps naturally. Herbal teas have soothing properties that can relax muscles and reduce discomfort during menstruation. Additionally, staying hydrated with warm or hot water can aid in reducing bloating and easing cramps.
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