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.
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.
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
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
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
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
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.
10. Improving Your Diet May Alleviate Period Cramps
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