Medically reviewed by Valinda Riggins Nwadike, MD, MPH — created by the Editorial Team — updated on October 5, 2021

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You are watching: How to get rid of cramps naturally

It’s common to feel discomfort about your abdomen, reduced back, and thighs as soon as you’re menstruating.

During your period, the muscles of her womb contract and relax to assist shed built-up lining. Periodically you’ll endure cramps, which means your muscles room at work. Some human being may likewise experience:

Doctors space not sure why some civilization who menstruate endure painful symptoms and others don’t. Part factors connected with an ext intense ache include:

having your first childbeing under the period of 20 or just beginning your period

Other determinants include:

For soft to short-lived cramps, some residence remedies deserve to help provide relief. Read on for tips top top getting rapid relief, and learn just how to possibly lessen the pain throughout your next cycle.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the main over-the-counter (OTC) kind of pain relief recommended because that menstrual pain and also heavy menstrual bleeding. NSAIDs incorporate ibuprofen (Advil) and also naproxen (Aleve).

These drugs aid lower her body’s production of prostaglandin. NSAIDs room not as effective as dental contraception at lowering prostaglandin, yet they can assist reduce pain.

Applying warm to your abdomen and lower ago may relax pain. A 2018 evaluation of studies discovered that heat therapy (usually a warm patch or pack) was as efficient at treating menstrual pain together NSAIDS. It additionally may reason fewer side effects. However, the authors provided that much more research is needed.

If you don’t have a hot-water party or heating pad, take a heat bath or use a hot towel. Or, you can make your very own heating pad:

Cut and also sew together two pieces of fabric, leave a hole at the top.Fill v uncooked rice and sew up the hole.Microwave because that a few minutes to the desired temperature. Don’t overheat!Let cool, if necessary. Or, wrap her homemade pad in a towel come reduce warm transfer. Reuse together necessary.

Learn more about the finest heating pads here. Girlfriend can also purchase a heater pad online.

Massage treatment for about 20 minutes deserve to help.

Massage therapy for menstruation requires pressing specific points when the therapist’s hand move about your abdomen, side, and back.

Adding crucial oils for an aromatherapy layout of massage may have extr benefits.

A 2018 testimonial of studies found that massage therapy and aromatherapy deserve to reduce term pain. Some necessary oils that may aid include:

You deserve to buy a scented massage oil with similar ingredients or make your own.

You should constantly dilute your crucial oil through a transport oil. Examples incorporate vegetable or seed oils, such as grapeseed or sweet almond oil. A for sure concentration is one drop of vital oil per teaspoon of transport oil.

While there space no clinical studies on the direct effect of orgasms on menstrual cramps, science says it might help.

Vaginal orgasms involve your entirety body, consisting of your spinal cord, which signals the release of neurotransmitters. A quality orgasm can create your mind to release neurotransmitters such together endorphins and oxytocin. Endorphins have the right to decrease ache perception.

Dr. Barry Komisaruk, a psychology professor in ~ Rutgers university who researches the mrs orgasm, called the BBC in 2015, “Vaginal orgasms as being internal and also involving the whole-body; that’s probably due to the fact that the nerves that lug sensations indigenous the clitoris are different from the nerves native the vagina.”

Komisaruk’s 1985 research with Dr. Beverly Whipple was the an initial to find that quality self-stimulation doubled women’s tolerance for pain.

During menstruation, that a good idea come avoid foods that cause bloating and water retention. Some of the biggest culprits include:

fatty foodsalcoholcaffeinesalty foods

Reducing or cutting the end these foods items can help alleviate cramps and also decrease tension. Shot soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon instead. If you require a street fix, snack on fruits such as strawberries or raspberries.

These herbal remedies save anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling connected with menstrual pain.

Herb or supplementDosageDoes the work?
chamomile teaSip two cups that tea per day a week prior to your period. You might benefit more if friend drink that every month.A 2012 testimonial of research studies reports chamomile tea boosts urinary levels of glycine, which helps relax muscle spasms. Glycine also acts together a nerve relaxant.
fennel seedsWhen your duration starts, take it 30 mg the fennel extract four times a job for 3 days.A 2012 study looked at girls and also women 15 to 24 year old. The group that took the extract reported emotion relief. The placebo team reported none.
cinnamonTake 840 mg of cinnamon capsules 3 times a day throughout the first three work of her period.In 2015, women who took cinnamon capsules in a examine reported less bleeding, pain, nausea, and also vomiting compared to the placebo group.
gingerTry grating a small piece the ginger into warm water for a warm cramp-relieving drink.One research of university students found that 250 mg the ginger powder 4 times a job for 3 days assisted in pain relief. It additionally concluded ginger was as reliable as ibuprofen.
French marine pine bark extract (Pycnogenol)Take 60 mg the French maritime pine bark extract every day throughout your cycle. This can assist with an ext moderate expression pain.A 2008 study discovered that women who took 60 mg the French naval pine bark extract every day throughout their bike reported less pain. Follow to the study, the benefits boost as you take it the pill and continue also after you stop.
dillTry 1,000 mg of dill for five days, beginning two days before your cycle.A 2014 study concluded 1,000 mg dill was as reliable for easing expression cramps together mefenamic acid, an OTC medicine for menstrual pain.

Relief because that premenstrual syndrome (PMS) symptoms

Curcumin, a organic chemical in turmeric, may assist with symptoms of premenstrual syndrome (PMS). A 2015 study looked in ~ 70 women who took two capsules that curcumin for 7 days before their duration and 3 days after. Participants reported far-ranging reduction in PMS symptoms.

If you desire to offer curcumin a try, check out this recipe because that turmeric tea through In Jennie’s Kitchen. Curcumin supplements are also obtainable online.


Always make sure you’re purchase herbs and supplements native a reputable source, together they room not regulated. While most of these natural remedies have few side effects, inspect with her doctor before trying them.

Some herbs may additionally cause unintended side effects, particularly if you’re taking medication. Many of this herbs and also supplements likewise do no include specific instructions for menstrual periods. Your doctor may have much more information ~ above dosage recommendations.

Maintaining a healthy and balanced diet and also keeping increase a regular exercise regimen have the right to go a long way toward avoiding menstrual pain. A 2016 study of 250 women found far-reaching differences between period pain in ladies who kept a nutritious diet, exercised regularly, and reduced stress.

Read on for specific diet and also exercise tips.


Generally, a diet geared toward decreasing term pain must be high in minimally handle foods, fiber, and also plants.

Give these foodstuffs a try:


Boron is a mineral the helps her body absorb calcium and also phosphorus. It likewise reduces expression cramps.

A 2015 study that looked at 113 college students uncovered that boron decreased the intensity and length of expression pain.

Foods v high concentration the boron include:

You can additionally take boron additional if your diet doesn’t provide enough. However, you must consult your doctor before taking boron supplements. Uncover how boron helps brains and bones, too.


It sounds odd, yet drinking water keeps her body native retaining water and also helps to prevent painful bloating throughout menstruation. Warm or hot water is usually much better for cramps, as warm liquids rise blood circulation to your skin and also may be sure cramped muscles.

You can also increase your hydration by eat water-based foods, including:


This mineral can help reduce muscle cramping throughout menstruation. Foods high in calcium include:

leafy environment-friendly vegetables

Calcium is also accessible in complement form. Speak with your doctor prior to taking additionally to discover out if it’s for sure for you.

See more: How To Strengthen Uterus During Pregnancy Workouts & Exercises


The idea that exercising immediately before or during your period may not appeal to you, however exercise release endorphins.

Research argues exercise is efficient at reduce menstrual pain to the degree it may likewise eliminate or reduce the require for pain-relief medication.

Moderate activity such as walking deserve to be beneficial during your period in ar of much more strenuous activity.

4 Yoga Poses to relieve Cramps

Yoga is a gentle practice that publication endorphins and also can assist prevent or alleviate menstrual symptoms.

One study contrasted the results of aerobic exercise and also yoga ~ above PMS symptoms. The researchers uncovered that both yoga and also aerobic exercise considerably reduced PMS symptoms and pain intensity. However, yoga was more effective than aerobic exercise at to reduce symptoms. Helpful yoga poses for PMS might include:

Cat-Cow poseChild’s posePlank poseCobra pose

You should call your medical professional if you have actually severe ache and really heavy bleeding. View a medical professional if:

the ache consistently avoids you from doing day-to-day activitiesthe pain worsens or bleeding gets more heavier over timeyou’re over 25 and severe cramps room a brand-new developmentOTC medication no work

For severe cases, the best means to gain treatment is for a physician to diagnose the cause of her menstrual pain.


Medically the review by Valinda Riggins Nwadike, MD, MPH — written by the Editorial Team — to update on October 5, 2021