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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.
While some people experience mild pain lasting a day or two, others are doubled over in an agony that disrupts their normal activities for many days each month, according to the American College of Obstetricians & Gynecologists. Next time you’re looking for relief, try these period pain home remedies.
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
Establishing a consistent exercise routine can help reduce period pain. One review found that after eight weeks, all types of exercise were effective at mitigating pain from cramps compared with those who didn’t exercise. Women who opted to strength train saw relief in as little as four weeks, and those who instead focused on relaxation exercises, such as progressive muscle relaxation and self-administered massage, reported the most relief and were most likely to stay consistent with their routines, contributing to pain reduction.
In general, exercise is believed to improve period pain, though more research is needed to determine exactly why that is and what types of exercise are most beneficial. Some people even find syncing their exercise routines to their cycles effective.
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
Whether it's the stretching of your muscles or the relaxing effect of the poses, a regular yoga practice can help reduce your cramps. In one small study, 30 women who did yoga once a week for three months had less period pain than the 30 women who didn’t.
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.
Indeed, heat therapy has been found to reduce painful cramps by relaxing the abdominal muscles and reducing muscle tension, as well as increasing blood circulation to the pelvis.
Similarly, one review study found that heat therapy was just as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) for period cramps, also reducing any potential adverse effects of NSAIDs.
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
Acupuncture — in particular electroacupuncture, which uses an electrical current — can help reduce menstrual pain. For some, it may offer relief similar to the effects of taking NSAIDs.
Buccal acupuncture, a micro-needle technique, was found to be safe and effective, providing short-term menstrual pain relief. Researchers noted buccal acupuncture showed long-term efficacy in reducing the severity and frequency of cramps. This benefit may be a result of acupuncture’s anti-inflammatory effects.
If you do see an acupuncturist, Tang suggests asking them about adding moxibustion, a type of Chinese therapy where mugwort herbs are burned close to the skin. The herbs and the heat seem to combine to relieve the cramping, she says. Moxibustion is most effective when used before period onset.
6. Try Acupressure Pressure Points You Can Do Yourself
Acupuncture must be performed by a trained professional, but acupressure, which involves finger pressure instead of tiny needles, can be done yourself at home. In one small study published in 2023, researchers found that acupressure was just as effective as pharmacological treatment in reducing pain.
One pressure point you can try pressing on is called the Sanyinjiao point (SP-6), which one review found to be an effective way to reduce pain. This point is located on the inside of the leg, a four-finger height above the ankle.
7. Some Herbs Can Calm Menstrual Cramping
Cinnamon and ginger have been shown to be effective when it comes to menstrual cramps, researchers reported. Both inhibit pathways that lead to blood-vessel constriction and cramping.
Chamomile is another herb that may help with cramps. According to a trial published in 2022, chamomile and honey tea reduced menstrual pain to about the same degree as an NSAID.
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.
A trial published in 2024 found that magnesium can help with period cramps. But the researchers noted this may only apply to people who have a magnesium deficiency. Additional studies are needed to determine if magnesium can reduce pain severity for those without a dietary deficiency.
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
A review published in 2021 found that essential oils are an effective way to reduce period pain.
Another review found that essential oils — combined with massage — were especially effective in treating menstrual pain.
Certain aromatic essential oils may also be particularly helpful in relieving menstrual cramp pain. One study found that sweet orange and bergamot provided more benefits than other citrus oils.
Other essential oils thought to be helpful include lavender, clary sage, and marjoram.
Just be sure you’re using essential oils safely. Buy high-quality oils that are tested for purity. The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream, lotion, or carrier oil before using them on your skin to avoid irritation.
10. Improving Your Diet May Alleviate Period Cramps
A diet lower in inflammatory foods may help ease cramps. Start by swapping out less healthy fats like the saturated fats found in animal products or polyunsaturated fats for healthier ones like olive oil.
Some research indicates that following the Mediterranean diet, consuming fish and whole grains, or focusing on daily fruit and veggie intake may help reduce painful period symptoms. However, there is still limited research on how anti-inflammatory diets affect overall menstrual symptoms. Additional, and more standardized, research is needed before recommendations can be made on a diet to reduce period pain.
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.
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