Period cramps can be debilitating, but there are many ways to ease the pain.
Lighthearted, humorous terms for menstrual periods abound, whether it's the red badge of courage, a visit from Aunt Flo, or the crimson tide. But for more than half people who menstruate, the pain that accompanies their monthly hormonal cycle is anything but funny.
While some people experience mild pain lasting a day or two, others are doubled over in an agony that disrupts their normal activities for many days each month, according to the American College of Obstetricians and Gynecologists (ACOG).
Period pain can be so bad that doctors have a medical name for it: dysmenorrhea.
In some cases, severe cramps can be a sign of a serious health condition. But even when they’re just cramps, they can keep you from socializing or going to work, dramatically affecting your quality of life.
Why Are Period Cramps Painful?
Dysmenorrhea is caused by compounds in the body known as prostaglandins. Before menstruation starts each month, the level of prostaglandins in the lining of the uterus increases.
Your prostaglandin level is its highest on the first day of your menstrual period, which is why menstrual pain is usually worse then. As your period progresses and the lining of the uterus is shed, prostaglandin levels decrease and pain generally subsides, says Jian Jenny Tang, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai and an ob-gyn at Mount Sinai Hospital in New York City.
How to Tell if Your Period Cramping Is Normal
Most people typically experience a similar level of cramps from one month to the next, says Jackie Thielen, MD, an internist and women’s health specialist at the Mayo Clinic in Jacksonville, Florida. For some women, monthly pain is minor. For others, it can be quite debilitating.
The main question doctors ask when determining whether your cramps are normal is, “Are they normal for you?” Dr. Thielen says.
Can Bad Period Cramps Be a Sign of Something Else?
Period cramps usually don’t signify that something is wrong with your health. But in some cases they can be a symptom of a medical condition. This is known in medicine as secondary dysmenorrhea, because the menstrual cramps, often severe, are caused by something besides menstruation.
Some of the most common secondary causes include:
Endometriosis This disorder occurs when tissue similar to the tissue that normally lines the inside of your uterus grows outside your uterus, often adhering to your bladder, ovaries, or even your bowels. Pain with menstruation is one of the hallmark symptoms of endometriosis.
Uterine Fibroids These are noncancerous growths that emerge inside the uterine walls. Uterine fibroids range in size from one tiny speck to several bulky masses. The most intense period pain may occur when the fibroid is “degenerating,” Dr. Tang explains, which means it’s in the process of getting smaller. This can produce excess prostaglandins, she says.
Adenomyosis The same tissue that causes endometriosis here grows inside the organ’s muscle wall. Adenomyosis causes the uterus to swell, which can lead to especially painful periods.
It can be difficult to differentiate pain from these conditions from regular period pain. One tipoff is that the severity, frequency, or other characteristics change from your own typical cramps, Tang says.
If you experience this change in pain or are uncertain whether your cramps are a sign of other problems, it’s important to see your doctor.
Can You Heal Menstrual Cramps With Home Remedies?
Most of the time, menstrual cramps can be treated at home. For extremely painful cramps, you should consult your physician.
Medical interventions you may need for your anti-cramping arsenal include prescription pain relievers, which have a higher potency than you can buy in the store; birth control in the form of pills, patches, vaginal rings, implants, or injections; or hormonal intrauterine devices, Tang says.
Home Remedies Often Do the Trick
To reduce period pain, here are 10 safe and effective home remedies for menstrual cramp relief.
1. Boost Feel-Good Endorphins With Exercise
When researchers in Australia examined nearly two dozen studies about home remedies for menstrual pain, exercise proved to be number one. Moving the body was even (moderately) more effective than taking a pain-relieving medication, they wrote in BMC Complementary and Alternative Medicine in 2019.
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
Whether it's the stretching of your muscles or the relaxing effect of the poses, a regular yoga practice can indeed help your cramps.
Yoga exercises were found to be especially helpful in several of the studies the Australian authors examined.
In one study published in 2021, 30 women who did yoga once a week for three months had less pain than the 30 other women who didn’t.
Most yoga instructors say you can practice during your periods or between them, but some advise against doing inverted poses (like a shoulder stand) in the midst of menstruation, so as not to interfere with your natural flow.
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, Thielen says.
Indeed, a trial published in 2019 found that heat application reduced the pain intensity of period cramps after 20 minutes, 110 minutes, and 24 hours. Heat application was also shown to increase pain thresholds in the abdomen when used alone or with electrical stimulation.
The most recent study comparing heat with over-the-counter pain relievers found that women who applied a heat patch on their lower abdomen reported more pain reduction, even after eight hours, than those who self-medicated with over-the-counter pain relievers.
Similarly, another study found that heat was just as effective as ibuprofen for period cramps. Over the two study days, the women used heat alone, heat plus ibuprofen, ibuprofen alone, or a placebo. The best results were in the heat plus ibuprofen group; adding heat led to faster improvements.
4. Pop a Safe Painkiller to Cut the Inflammation
Moderate use of nonsteroidal anti-inflammatory (NSAID) medication like ibuprofen (Advil, Motrin) or naproxen (Aleve) is one of the best ways to curb period pain, Thielen recommends. 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
According to a meta-analysis published in 2019, acupuncture — in particular electroacupuncture, which utilizes electrical current — was more effective than NSAIDs in reducing menstrual pain.
Another study published in 2024 found that buccal acupuncture, a micro-needle technique, was safe and effective, providing short-term menstrual pain relief. Researchers also noted that 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. According to a trial published in 2020, moxibustion is most effective when used before period onset.
6. Or Try Acupressure Pressure Points You Can Do Yourself
Acupuncture must be performed by a trained professional, but acupressure, which involves finger pressure instead of tiny needles, can be done yourself at home. This was another method found to be effective in the BMC Complementary and Alternative Medicine review.
In a study published in 2023, researchers found that acupressure was just as effective as pharmacological treatment in reducing pain.
One pressure point you can try pressing on is called the Sanyinjiao point (SP-6), which was found to be an effective way to reduce pain in a review published in 2024. This point is located on the inside of the leg, a four-finger height above the ankle.
7. Some Herbs Can Calm Menstrual Cramping
Cinnamon and ginger have been shown to be effective when it comes to menstrual cramps, researchers reported in July 2023. Both inhibit pathways that lead to blood vessel constriction and cramping.
Chamomile is another herb that may help with cramps. According to a trial published in 2022, chamomile and honey tea reduced menstrual pain to about the same degree as an NSAID.
Chamomile tea, as well as peppermint tea, have been used by menstruating people in numerous cultures for centuries because they are calming 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 reduce pain severity. But the researchers noted that this may only apply to people who have a magnesium deficiency. Further studies are needed to determine if magnesium bears any benefit for those without a dietary deficiency.
If you want to take a magnesium supplement, Tang suggests limiting your dose to no more than 400 milligrams (mg) a day, which is generally considered a safe amount.
9. Massage With Essential Oils for Pain Relief
A review published in 2021 found that essential oils are an effective way to reduce period pain.
Another review published in 2021 found that essential oils in combination with massage was especially effective in treating menstrual pain.
Certain aromatic essential oils may also be particularly helpful in relieving menstrual cramp pain. A study published in 2021 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
Women who adhere to the Mediterranean diet, which is rich in fruits, vegetables, and healthy fats, have fewer instances of menstrual pain, Spanish scientists concluded in the journal Nutrients in 2020. And women in the study who ate fewer than two fruits a day were some of the most likely to have this pain.
A diet lower in inflammatory foods may also ease cramps. The most recent study followed 33 women on a low-fat vegetarian diet for two menstrual cycles. At the conclusion of the study, these women had less menstrual pain.
Heavily plant-based eating plans are not only good for your cramps, but will enhance your heart health, too.
Although period cramps can bring discomfort to many, there are ways you can manage this monthly pain. Exercise, yoga, acupressure, acupuncture, dietary changes, increasing your magnesium intake, consuming certain herbs, and massaging with essential oils can help ease cramps. Over-the-counter medications like NSAIDs may also reduce menstrual pain, but be sure to check with your doctor first. You should also talk to your doctor if your cramps are severe, worsening, or disrupting your daily life.
