10 Home Remedies to Relieve Menstrual Cramps

Lighthearted, humorous terms for menstrual periods abound, whether it's the red badge of courage, a visit from Aunt Flo, or the crimson tide. But for more than half of people who menstruate, the pain that accompanies their monthly hormonal cycle is anything but funny.

Why Are Period Cramps Painful?

Even when period pain is “just” cramps, it can keep you from socializing or going to work, dramatically affecting your quality of life. In some cases, though, period pain is so bad doctors have a medical name for it: dysmenorrhea. Sometimes, these severe cramps can be a sign of a serious health condition.

Dysmenorrhea is caused by compounds in the body known as prostaglandins. Before menstruation starts each month, the level of prostaglandins in the lining of the uterus increases.

Your prostaglandin level is its highest on the first day of your menstrual period, which is why menstrual pain is usually worse then. As your period progresses and the lining of the uterus is shed, prostaglandin levels decrease and pain generally subsides, says Jian Jenny Tang, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai and an ob-gyn at Mount Sinai Hospital in New York City.

What Helps With Period Cramps?

Most of the time, menstrual cramps can be treated at home. For extremely painful cramps, you should consult your physician.

Medical interventions you may need for your anti-cramping arsenal include prescription pain relievers, which have a higher potency than you can buy in the store; birth control in the form of pills, patches, vaginal rings, implants, or injections; or hormonal intrauterine devices, Dr. Tang says.

Period Pain Home Remedies Often Do the Trick

To reduce period pain, here are 10 safe and effective home remedies for menstrual cramp relief.

1. Find Relief With Consistent Exercise

Tang says many of her patients are helped by exercise, including cardio and strength training. This is likely because exercise increases hormones like progesterone and dopamine that diminish pain.

2. Try Yoga Poses to Ease Menstrual Pain

3. Curl Up With a Heating Pad to Ease Period Cramps

“The uterus is a muscle, so anything that helps relax muscles, like applying heat, can be beneficial,” says Jackie Thielen, MD, an internist and women’s health specialist at Mayo Clinic in Jacksonville, Florida.

4. Pop a Safe Painkiller to Cut the Inflammation

Moderate use of NSAIDs like ibuprofen (Advil, Motrin) or naproxen (Aleve) is one of the best ways to curb period pain, Dr. Thielen says. This is because NSAIDs reduce the amount of prostaglandins in the body. For this reason, taking a pill just before you get your period can keep the level of pain-causing prostaglandins from rising, she says.

As with any medicine, you should first check with your doctor to be sure NSAIDs are a good choice for you, especially if you have a history of bleeding or stomach or kidney issues.

5. Acupuncture May Relax the Nervous System

6. Try Acupressure Pressure Points You Can Do Yourself

7. Some Herbs Can Calm Menstrual Cramping

Chamomile tea, as well as peppermint tea, has been used by menstruating people in numerous cultures for centuries, because they provide calming effects to the body.

8. Up the Magnesium in Your Diet

Dietary magnesium seems to ease the pain of cramps, Tang says.

Magnesium is found in many foods, including almonds, black beans, spinach, yogurt, and peanut butter.

If you want to take a magnesium supplement, Tang suggests limiting your dose to no more than 400 milligrams a day, which is generally considered a safe amount.

9. Massage With Essential Oils for Pain Relief

Other essential oils thought to be helpful include lavender, clary sage, and marjoram.

10. Improving Your Diet May Alleviate Period Cramps

How to Tell if Your Period Cramping Is Normal

Most people typically experience a similar level of cramps from one month to the next, says Thielen. For some women, monthly pain is minor. For others, it can be quite debilitating.

“The main question doctors ask when determining whether your cramps are normal is, ‘Are they normal for you?’” Thielen says.

Can Bad Period Cramps Be a Sign of Something Else?

Period cramps usually don’t signify that something is wrong with your health. But in some cases, they can be a symptom of a medical condition. This is known in medicine as secondary dysmenorrhea, because the menstrual cramps, often severe, are caused by something besides menstruation.

Some of the most common secondary causes include:

• Endometriosis This disorder occurs when tissue similar to the tissue that normally lines the inside of your uterus grows outside your uterus, often adhering to your bladder, ovaries, or even your bowels. Pain with menstruation is one of the hallmark symptoms of endometriosis.
• Uterine Fibroids These are noncancerous growths that emerge inside the uterine walls. Uterine fibroids range in size from one tiny speck to several bulky masses. The most intense period pain may occur when the fibroid is “degenerating,” Tang explains, which means it’s in the process of getting smaller. This can produce excess prostaglandins, she says.
• Adenomyosis Here the same tissue that causes endometriosis grows inside the organ’s muscle wall. Adenomyosis causes the uterus to swell, which can lead to especially painful periods.

It can be difficult to differentiate pain from these conditions from regular period pain. One tipoff is that the severity, frequency, or other characteristics change from your own typical cramps, Tang says.

If you experience this change in pain or are uncertain whether your cramps are a sign of other problems, it’s important to see your doctor.