7 Ways to Get Fast Relief from Period Cramps

Ever wondered why your monthly menstrual cycle brings mostly pain and discomfort? Period cramps can disrupt everything from work or school performance to social activities. But managing menstrual pain doesn't have to be a burden. 

Let’s take a deep dive into some tips that can help you regain balance during that time of the month and get rid of period cramps fast.

What causes menstrual cramp pain?

Period pain (dysmenorrhea) happens because the uterus is squeezing as it sheds its lining. And prostaglandins, hormone-like substances in the body, can increase period pain. These chemicals can cause:

• Cramping in the uterus

• Increased inflammation

• Narrowing of blood vessels in the uterus

• More sensitivity to pain

So, when you feel those painful cramps, it's likely a combination of the uterus contracting and prostaglandins.

What stops period cramp pain fast?

Getting quick pain relief is top priority when dealing with the discomfort of period cramps. Here are seven at-home remedies for effective and fast relief from period cramps.

1. Hot compresses

Heat increases blood flow. So applying a heating pad to the lower belly can help relieve menstrual pain. The heat can help soothe period cramps and has many benefits, like:

• Lowering muscle tension

• Decreasing cramps

• Improving blood flow

• Decreasing swelling 

2. Hydration

Staying well hydrated is essential when on your period. Being dehydrated can lower your blood volume. This can affect how well your muscles — including your uterus — are getting the oxygen and nutrients they need. And this can worsen your period cramps. Water is an easy and healthy way to hydrate, so drink up.

3. Herbal teas

Herbal teas, like chamomile and ginger, have anti-inflammatory properties. So cozying up and sipping on warm tea can be an effective remedy to soothe menstrual pain. And it can be a helpful remedy for other PMS symptoms, like anxiety and irritability. 

4. Anti-inflammatory foods

Eating omega-3-rich foods can calm down inflammation and make cramps less painful. During your period, try adding these foods to your diet: 

• Salmon

• Walnuts

• Flaxseeds

• Chia seeds

• Sardines

• Soybeans

5. Vitamin supplements

Some vitamins and supplements may help to decrease period pain and reduce cramps. Studies have shown a significant improvement in period cramps with supplements like:

• Vitamin D

• Vitamin E 

• Ginger

• Magnesium

If you’re considering supplements as a treatment for your period cramps, make sure you check in with your healthcare provider. They can give you guidance on whether they are safe for you to try.

6. Gentle exercise

You may not feel up to strenuous exercises during your period. But doing gentle exercises, like yoga, can help lessen period pain. This can make blood flow better and reduce muscle tension. Other gentle exercise options include walking, swimming, or pilates. 

7. Warm bath soaks

Soaking in a warm tub can provide fast relief for period cramps. But make sure the water is comfortably warm and not too hot. The warm water relaxes stomach muscles, improves blood flow, and provides mental relaxation. 

If you don’t want a full body soak during your period, that’s OK. There’s limited evidence that warm foot soaks may provide relief as well. 

What OTC medication can you take for period pain?

Over-the-counter (OTC) medication may help relieve period pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) work by blocking your body from making prostaglandins. 

Other pain relievers can also help to treat mild to moderate menstrual cramps. This can help reduce the frequency and intensity of period cramps.

OTC pain relievers you can try for menstrual cramps include:

• Ibuprofen (Advil, Motrin)

• Naproxen 

• Acetaminophen (Tylenol)

• Midol

• Pamprin  

Make sure to follow the instructions on the bottle so you take the right amount. And talk with your healthcare provider if OTC medications aren’t working to manage your period pain.

What makes period cramps worse?

Lifestyle choices and habits can affect how severe your period cramps are. Understanding how your habits affect your cramps can help you make wise choices when you're on your period. 

If you have period cramps, there are a few things to avoid:

• Refined sugar and trans fats worsen inflammation. To minimize discomfort, limit commercially baked treats, fried food, and packaged snacks.

• Caffeine can restrict blood flow to the uterus, making cramps more uncomfortable. Cut back on caffeine during your menstrual cycle to lessen pain.

• Stress can worsen menstrual cramps. Practicing stress-reduction techniques such as meditation or deep breathing exercises can help.

• Smoking narrows blood vessels. This can decrease blood flow to pelvic muscles, worsening cramps.

• A lack of sleep can affect how you feel overall. If you don’t sleep well, it may worsen the perception of pain during menstruation.

When should you see a doctor about severe period cramps?

When cramps are so severe that it's hard to do your daily routine, contact your healthcare provider. Lasting and super intense pain may be more than a monthly inconvenience — it could be a sign of an underlying medical problem. 

Conditions that cause severe period pain include: 

• Endometriosis

• Uterine fibroids

• Adenomyosis

• Problems with the uterus, fallopian tubes, or ovaries

Don't dismiss severe period pain as merely a part of the menstrual routine. Make sure to get medical attention for a proper diagnosis and treatment.

Why trust our experts?

Written by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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