How to Stop Period Cramps: Exercises, OTC Medications, and Home Remedies

From headaches to digestive problems, there are a lot of different symptoms that can pop up during your period. After all, hormonal and physical changes are a normal part of the menstrual cycle. 

But some symptoms, like cramps, can be harder to manage than others. Period cramps cause pain in your lower abdomen and back. And not only are cramps uncomfortable, in some cases they can really mess with your daily life.   

Most of the time, period cramps are a normal part of menstruation. But that doesn’t mean you have to put up with them. In fact, there are a lot of things you can do to manage your menstrual cramps — and even make them go away. Taking over-the-counter (OTC) pain relievers, staying hydrated, and eating nutritious foods are just some of the many things that can help. And exercise seems to go a long way, too. 

What causes menstrual cramps?

Everyone experiences their menstrual cycle differently. But more than 50% of people who menstruate have period-related pain (dysmenorrhea). There are two types of painful periods: primary dysmenorrhea and secondary. Here’s the difference: 

• Primary dysmenorrhea: This is period pain that isn’t caused by a specific health condition. Primary dysmenorrhea usually stems from high levels of prostaglandins in your body. Prostaglandins are hormone-like substances that make your uterus contract during your period, which can cause menstrual cramps. These types of cramps usually last for 1 to 3 days. 

• Secondary dysmenorrhea: This is period pain caused by another health condition. This can include pain caused by endometriosis, fibroids, or pelvic inflammatory disease. The pain of secondary dysmenorrhea may last longer than a few days, and can worsen over time.

A lot of the time, you can manage primary dysmenorrhea on your own. But if the pain from your cramps is unbearable, doesn't get better with home remedies, or lasts more than a couple of days, you should contact your healthcare provider. 

Does exercise help period cramps?

It’s possible that regular physical activity may help with menstrual pain. Experts are unclear on how exactly, and there’s limited but ongoing research looking into it. 

It’s possible exercise may help improve menstrual pain by reducing the prostaglandins that trigger menstrual cramps. But that’s not all. Your body also releases endorphins and endocannabinoids when you work out. Sometimes referred to as natural painkillers, these chemicals may improve your mood and reduce pain. 

What kind of exercise is best for period cramps? 

As long as your symptoms aren't severe, you should be able to follow your usual fitness routine. 

A well-rounded fitness routine includes aerobics, strength training, and flexibility exercises. But growing research points to two types of exercise that may be best for period pain relief. 

• Aerobic exercise: In a small study, university students with painful periods who did aerobic exercise three times a week saw an improvement in their symptoms after 8 weeks. 

• Flexibility: Stretching increases blood flow, relieves muscle tension, and improves flexibility. A study found that stretching exercises are as effective as a prescription pain reliever (mefenamic acid) for easing period cramps. 

That doesn't mean you have to avoid strength training when you have cramps. You can still do exercises like weight lifting if you're up to it. Plus, some activities like yoga might double as a flexibility and muscle-strengthening workout. 

Low-intensity exercises for period cramps

Low-intensity exercises are physical activities that are relatively gentle on your body. Though they don’t get your heart or breathing rate pumped up very high, they can still help you stay active and may soothe period cramps. Here are some low-intensity activities to consider:

• Walking: Walking is good for your health. And it might help relieve period cramps, too. In a small study, women with premenstrual syndrome (PMS) completed a treadmill walking program. After 8 weeks, they reported less menstrual cramp pain.

• Swimming: Water-based exercises like swimming are easy on the joints and provide a number of benefits. One study found that aquatic exercise helped young women reduce the intensity and duration of their cramps. The women did water exercises for at least 1 hour, 3 days per week for 12 weeks. 

• Yoga: Yoga involves deep breathing, meditation, and stretching. It promotes a healthy body and mind. In a small study, women who practiced yoga for 12 weeks had less period pain, improved fitness, and better quality of life. Yoga may also reduce PMS symptoms like headaches and anxiety. 

• Pilates: Pilates uses low-intensity movements to build core strength and improve flexibility. Research shows that core-strengthening exercises can also help you manage period pain. Pilates may help with period cramps by increasing blood flow and strengthening postural muscles. 

Research on exercise and period pain is relatively new and still developing. So listen to your body if you decide to start a new exercise routine. If you don’t notice any improvement in your pain, then it may be best to stop that particular workout regimen. And when in doubt, it’s always a good idea to talk with your healthcare provider.

What OTC medicines help with period cramps?

OTC or nonprescription medications can also help with period cramps. They seem to work best when you take them right before your period starts, and continue through the first couple of days of bleeding. 

There are different types of OTC medicines options for period cramps, including:

• Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs are a group of medications that block prostaglandin production in your body. This can cut down on pain and inflammation — and help with cramps. NSAIDs available over the counter include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin. Keep in mind that aspirin shouldn’t be used by children and teenagers. 

• Acetaminophen (Tylenol): Acetaminophen is a pain reliever. It seems to work by blocking certain chemicals in your brain. There’s some evidence that it doesn’t work as well as NSAIDs for period cramps — but it’s still a good option for many people. 

• Midol and Pamprin: These are brand-name products that help with period symptoms. Most contain more than one kind of medicine. Midol and Pamprin have acetaminophen (and sometimes aspirin) for pain. Some also have other ingredients like caffeine, pamabrom, and pyrilamine maleate, to help with bloating and feeling tired. 

Home remedies for period cramps 

Apart from exercise and OTC medication, there are other things that can help your cramps feel better. Here are some ideas:

• Use heat. Heat can help soothe pain and encourage your muscles to relax. Try using a hot water bottle or heating pad on your lower belly. A hot shower or bath can help, too. 

• Try lavender aromatherapy. There’s a small amount of evidence that lavender aromatherapy can help with menstrual pain — though more research is needed in this area. If you enjoy the smell of lavender, consider adding it to a hot bath or massage. 

• Consider ginger supplements. There’s some evidence that taking ginger powder supplements for the first 3 to 4 days of your period might help some people with period cramps. 

• Eat nutritious foods. Foods that fight inflammation may help with menstrual cramps, though more evidence is needed before we can be sure. This includes nutritious foods like fruits, vegetables, and lean protein. Eating a wide variety of healthy foods also helps you get vitamins and minerals that may help with cramps. 

• Stay hydrated. When you’re menstruating, your body is losing fluid. Staying hydrated with water and herbal tea can keep you from getting dehydrated, which can make your period pain worse. 

• Enjoy green tea. In a large study published in 2019, green tea was associated with a lower amount of period pain. 

• Avoid alcohol and tobacco. Cutting down on alcohol and tobacco may help with menstrual cramps for some people. 

• Masturbate. Masturbation can increase blood flow to your pelvic area and boost the “feel-good” hormones (endorphins) in your body. There’s some evidence that masturbation might help to prevent and relieve period pain. 

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Written by:

Mercedes Thomas, APRN, CPNP, IBCLC

Mercedes Thomas is a health content writer, advanced practice nurse, and maternal-child health consultant. She is also the author of the best-selling book What in the Baby?!?. Mercedes has been in the nursing field for over a decade and has a true passion for educating people.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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