5 Popular At-Home Remedies for Painful Period Cramps

By Hannah Friedman | July 24, 2024

Are you searching for relief for your period pain? Well, you’re not alone. Period pain, like cramps and headaches, are a leading cause of missing school and work. The pain can be extremely debilitating before and during menstruation. If you’re looking for period pain remedies, you may find this article helpful!

This article will summarize several options for treating your period pain. Read on for some causes of period pain and some well-supported period pain remedies. Also, this article answers the question: “at what point should I seek medical attention for my period pain?” 

What causes period pain?

Cramps are normally the cause of period pain, but what causes cramps? Cramping, or Primary Dysmenorrhea, is pain in the lower abdomen associated with menstruation. This pain occurs when the uterus contracts to help expel the shed uterine lining. 

During your period, the endometrium releases compounds called prostaglandins. They are responsible for making your uterus contract, sometimes leading to painful cramps. Folks who have severe cramping release more prostaglandins or are more sensitive to them than people who have mild cramps.

woman laying on bed holding stomach in pain with hand on her forehead

Some other unpleasant symptoms that are associated with menstruation or primary dysmenorrhea include: 

  • Diarrhea 
  • Nausea 
  • Vomiting 
  • Fatigue 
  • Back Pain
  • Headaches and migraines 
  • Dizziness 

Common Period Pain Remedies that You Can Try at Home

There are many known remedies for period pain. Some may work for you, some may not. You may have to try a few and see what helps. It might be useful to try one and then record how it worked for you.

The following ideas are supported by research and the professional opinions of healthcare workers. 

Over the Counter Medications for Cramps 

*Before taking any medications, check with your doctor first. Some over-the-counter (OTC) medications can interact negatively with other meds or may not be suitable for people with certain medical conditions*

The best OTCs meds for period pain are NSAIDs (non-steroidal anti-inflammatory drugs) like naproxen and ibuprofen. They are pain relievers that fight inflammation. 

For primary dysmenorrhea, NSAIDs block prostaglandins; the compound that makes the uterus contract. This lessens the intensity of the cramping pain. 

Herbal Remedies for Cramps 

*Like pharmacological medications, always consult your doctor before taking herbal medicines. They, too, can have adverse interactions with meds. Further, ensure you get your herbal medicine from a reputable source as they are unregulated* 

Some herbal remedies are anti-inflammatory or anti-spasmodic, which can lessen cramps. In fact, one study found that ginger provided the same relief as an NSAID when taken for primary dysmenorrhea. 

person holding white teacup with tea, sliced lemon and ginger inside

Some examples of herbs that are commonly used to remedy period pain are: 

  • Chamomile
  • Fennel seeds
  • Cinnamon
  • Ginger
  • French maritime pine bark extract
  • Dill 

If you’re interested in using herbal remedies for cramps, consult a specialist for the best type and dosage before you try it. 

Aromatherapy for Period Pain 

Aromatherapy, sometimes coupled with abdominal massage, has been found to have some period pain relieving effects. Further, studies have shown that this decrease in pain intensity is often paired with reduced levels of anxiety. 

The essential oils that are best suited for period pain are: 

  • Cinnamon 
  • Lavender 
  • Clove 
  • Rose 

Use them in a diffuser or apply them topically with an appropriate carrier oil. Some folks use a blend of essential oils for this purpose. You can find effective recipes for blends online. 

Exercise for Period Pain Relief 

Did you know that exercise can improve period pain? Despite wanting to curl up in a ball, exercise has many excellent benefits for painful periods. 

One study found that 30 minutes of exercise, 3 days a week showed significant improvements for period cramp pain. Another study found that yoga had a great effect on period pain outcomes. 

Experts suggest that regular low- to medium-intensity exercise is best for period pain relief. It can release endorphins, increase circulation, and reduce tension. These are all helpful for improving cramps. 

a young woman and her child stretch together on the floor

Some low-intensity exercises are: 

  • Yoga 
  • Walking 
  • Tai chi 
  • Swimming 
  • Cycling 

Heat Therapy for Cramps 

Heat therapy is an extremely common remedy for period pain. This may look like placing a heat pad on your abdomen or taking a warm bath. However, use caution when using heat to avoid burns. A good temperature for this is 40-45˚ Celsius or 104-113˚ Fahrenheit. 

Heat therapy works by relaxing abdominal muscles and increasing blood circulation. This helps with calming intense cramps, as well as helping to reduce swelling and blood retention. 

Several randomized controlled trials have found heat therapy to be an effective treatment for period pain. 

When to seek care for painful periods 

Experiencing period cramps is quite common. However, this should never impede your ability to participate in your daily life. 

If you are experiencing periods that are so painful or heavy that you cannot leave your house, this is a great sign to seek medical attention. There may be an underlying condition, like endometriosis or fibroids, that is causing these symptoms. 

Another reason to consult your doctor is if there is a change in your normal menstrual cycle. For example, if you normally have periods that are medium duration and pain intensity, but you are recently experiencing longer and more painful periods, you should see your doctor. 

Conclusion

Period pain can be quite uncomfortable and distressing. However, there are many remedies that can help alleviate some of the pain. Hopefully, this article helped you learn more about the options that are available to you. When you next experience period pain, you can try out any of these methods.

References

Healthline Editorial Team. (2021). What Helps Menstrual Cramps: 6 Home Remedies and OTC Options to Manage Pain. Healthline. Retrieved from here 

Jo, J. & Lee, S.H. (2018). Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Scientific Report 8, 16252. DOI: https://doi.org/10.1038/s41598-018-34303-z 

Kannan, P. & Claydon, L.S. (2014). Some physiotherapy treatments may relieve menstrual pain in women with primary dysmenorrhea: a systematic review. Journal of Physiotherapy, 60(1): 13-21. DOI: https://doi.org/10.1016/j.jphys.2013.12.003 

Kim, S.D. (2019). Yoga for menstrual pain in primary dysmenorrhea: A meta-analysis of randomized controlled trials. Complementary Therapies in Clinical Practice, 36: 94-99. DOI: https://doi.org/10.1016/j.ctcp.2019.06.006 

Mannix, L.K. (2008). Menstrual-Related Pain Conditions: Dysmenorrhea and Migraine. Journal of Women’s Health, 17(5). DOI: https://doi.org/10.1089/jwh.2007.0440 

Marzouk, T.M.F., El-Nemer, M.M.R., & Baraka, H.N. (2013). The Effect of Aromatherapy Abdominal Massage on Alleviating Menstrual Pain in Nursing Students: A Prospective Randomized Cross-Over Study. Evidence-Based Complementary and Alternative Medicine, 2013. DOI: https://doi.org/10.1155/2013/742421 

Rad, H.A., Basirat, Z., Bakouei, F., et al. (2018). Effect of Ginger and Novafen on menstrual pain: A cross-over trial. Taiwanese Journal of Obstetrics and Gynecology, 57(6): 806-809. DOI: https://doi.org/10.1016/j.tjog.2018.10.006 

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