Menstrual Cramp Home Remedies to Manage Pain (original) (raw)
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Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.
1. Taking over-the-counter (OTC) medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include:
These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.
2. Applying heat
Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. But the authors noted that more research is needed.
If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:
- Cut and sew together two pieces of fabric, leaving a hole at the top.
- Fill with uncooked rice and sew up the hole.
- Microwave for a few minutes to the desired temperature. Don’t overheat!
- Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.
3. Massaging with essential oils
Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.
Adding essential oils for an aromatherapy style of massage may have additional benefits.
A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:
You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.
4. Having an orgasm
While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help.
Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters such as endorphins and oxytocin. Endorphins can decrease pain perception.
Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC in 2015, “Vaginal orgasms [are described] as being internal and involving the whole body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.”
Komisaruk’s 1985 study with Dr. Beverly Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.
5. Avoiding certain foods
During menstruation, avoiding foods that cause bloating and water retention can help you. Some of the biggest culprits include:
- fatty foods
- alcohol
- carbonated beverages
- caffeine
- salty foods
Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas, or hot water flavored with lemon. If you need a sugar fix, consider snacking on fruits such as strawberries or raspberries.
6. Adding herbs to your diet
These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.
Relief for premenstrual syndrome (PMS) symptoms
Curcumin, a natural chemical in turmeric, may help with symptoms of PMS. A small 2022 study focused on women living with PMS and dysmenorrhea who took one capsule of curcumin for 7 days before their period and 3 days after.
Research suggests that curcumin helps increase vitamin D levels in women living with both conditions, which can reduce symptoms.
If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen.
Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.
Read on for specific diet and exercise tips.
Diet
Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.
Give these foods a try:
- Papaya is rich in vitamins.
- Brown rice contains vitamin B6, which may reduce bloating.
- Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
- Olive oil and broccoli contain vitamin E.
- Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
- Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.
Boron
Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.
A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain.
Foods with high concentration of boron include:
You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.
Water
It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.
You can also increase your hydration by eating water-based foods, including:
- lettuce
- celery
- cucumbers
- watermelon
- berries, including strawberries, blueberries, and raspberries
Calcium
This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:
- dairy products
- sesame seeds
- almonds
- leafy green vegetables
Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.
Exercise
The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.
Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.
Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.
4 Yoga Poses to Relieve Cramps
Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms.
One study compared the effects of aerobic exercise and yoga on PMS symptoms. The researchers found that yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity.
But yoga was more effective than aerobic exercise at reducing symptoms. Helpful yoga poses for PMS may include:
- Cat-Cow Pose
- Child’s Pose
- Clank Pose
- Cobra Pose
It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.
During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:
Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:
- having a heavy menstrual flow
- having your first child
- being under the age of 20 or just starting your period
- having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb
Other factors include:
- growths in your uterus
- endometriosis (abnormal uterine tissue growth)
- use of birth control
In addition, physical symptoms for conditions such as premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) include:
- cramps
- muscle and joint pain
- bloating
Self-help remedies are available to help you lessen or prevent the pain and discomfort associated with menstrual cramps. You may consider the following remedies:
- taking OTC medication
- applying heat to your lower abdomen or back
- massage therapy
- having an orgasm
- changing your diet during menstruation
- adding herbs to your diet
If you try the remedies above, but your symptoms do not improve consider seeking professional support.
You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:
- the pain consistently prevents you from doing day-to-day activities
- the pain worsens or bleeding gets heavier over time
- you’re over 25 and severe cramps are a new development
- OTC medication doesn’t work
For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain. Period cramps can be difficult to deal with, but you’re not alone.
If you’re seeking a doctor try Healthline’s Find Care tool to find a qualified doctor near you.