Key takeaways:
Many people experience menstrual cramps before or during their period.
Exercise –– including low-intensity walking, swimming, and yoga –– may help prevent or relieve period cramps.
Over-the-counter medications like ibuprofen (Advil) and acetaminophen (Tylenol) can also be good for managing period pain.
There are many home remedies, like heat, hot tea, and aromatherapy, that may be able to help with period cramps, too.
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 half of people who menstruate have period-related pain (dysmenorrhea). There are two types of painful periods:
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 a healthcare professional.
Home remedies to ease period cramps
Apart from exercise and OTC medication, there are other things that can help your cramps feel better. Here are nine ways to help ease period cramps at home.
1. Use heat
Heat can help soothe period pain and encourage your muscles to relax. Try using a hot water bottle or heating pad on your lower belly. Make sure to put a barrier, like a towel, between your skin and the heat pack (or bottle) to avoid damaging your skin. A hot shower or bath can help, too.
2. Try lavender aromatherapy
Some evidence shows that lavender aromatherapy may 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.
Foods for menstrual cramps: Learn more about foods that can help relieve period cramps and pain.
The power of tea: It turns out that drinking tea may help relieve period cramps. Find out which ones work the best for relief.
Feeling bloated during your period? You aren’t alone. Discover ways to quickly relieve bloating.
3. Consider ginger supplements
Ginger gets a lot of attention as a natural health remedy. When it comes to helping with period cramps, there’s evidence to suggest that it can help lessen how long period pain lasts and how intense it is. In fact, there’s evidence that ginger can be as effective as OTC nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving menstrual cramps. A 2015 study, for example, found that taking ginger powder supplements for the first 3 to 4 days of your period might help some people with period cramps.
4. Eat nutritious foods
Foods that fight inflammation may help with menstrual cramps. This includes foods like fruits, vegetables, and lean protein. While the relationship between food and menstrual cramps isn’t totally clear, eating a balanced diet certainly won’t hurt.
5. Stay hydrated
Your body loses fluid when you menstruate. So it’s extra important to make sure you’re getting enough liquids. Staying hydrated with water and herbal tea can keep you from getting dehydrated, which can make your period pain worse.
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6. Enjoy a cup of tea
Green tea has a reputation for being a natural powerhouse, and it turns out that it may help with period pain, too. A study that looked at the association between period pain and drinking tea found that people experienced less period pain when they regularly drank green tea. The ideal amount was about 3 to 5 cups per day.
Other teas that may help relieve period cramps include:
Raspberry leaf
Chamomile
Turmeric
Ginger
Oolong
7. Avoid alcohol and tobacco
Cutting down on alcohol and tobacco may help with menstrual cramps for some people.
8. Masturbate
Masturbation can increase blood flow to your pelvic area and boost the “feel-good” hormones (endorphins) in your body. So masturbation may provide some relief from menstrual cramps and pain.
9. Exercise
Regular physical activity may help with menstrual pain. Experts aren’t sure how exactly, and there’s limited but ongoing research looking into it.
Exercise may help improve menstrual pain by reducing the prostaglandins that trigger menstrual cramps. Your body also releases endorphins and endocannabinoids when you work out. Sometimes called 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 3 times a week saw an improvement in their symptoms after 8 weeks.
Flexibility exercise: 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 a healthcare professional.
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 1 to 2 days before your period starts, and continue through the first couple of days of bleeding.
Is Tylenol or ibuprofen better for period cramps?
When it comes to period cramps, NSAIDs like ibuprofen may have an edge over acetaminophen (Tylenol). Here’s how different types of OTC medicines for period cramps compare:
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 OTC 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.
Frequently asked questions
Yes, drinks with caffeine, like coffee, can limit blood flow to the uterus. And this can make cramps more uncomfortable. Consider avoiding or limiting caffeine during your menstrual cycle to lessen pain.
If you’ve tried OTC treatments and home remedies, and you’re still experiencing very painful periods after a couple of days, it’s a good idea to visit a healthcare professional. Very painful periods can be a sign of an underlying health condition, such as endometriosis, uterine fibroids, or pelvic inflammatory disease.
Yes, drinks with caffeine, like coffee, can limit blood flow to the uterus. And this can make cramps more uncomfortable. Consider avoiding or limiting caffeine during your menstrual cycle to lessen pain.
If you’ve tried OTC treatments and home remedies, and you’re still experiencing very painful periods after a couple of days, it’s a good idea to visit a healthcare professional. Very painful periods can be a sign of an underlying health condition, such as endometriosis, uterine fibroids, or pelvic inflammatory disease.
The bottom line
For many people, cramps are a normal part of menstruation. But you don’t have to accept period pain as a part of life. There are many different things that can help your cramps feel better, including exercise, OTC medication, and home remedies.
If your cramps are having a major impact on your daily life, or seem to be getting worse, talk with a healthcare professional. They can suggest other strategies for making your periods feel more manageable.
Why trust our experts?
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