Read to explore 7 fast-acting, at-home options for pain relief for menstrual cramps.
Period pain can be a real… Well, pain! But the truth is, the vast majority of women experience some pain during their menstrual cycle, with as many as 40% reporting that they get cramping pain every period. While it’s normal for pain type and intensity to shift from day to day (and month to month), there are still many tactics you can use for relief.
Before we get into what helps menstrual cramps, it’s important to touch on two distinct causes of period cramps. That way, you can choose the best approach for the type of pain you’re experiencing!
What Causes Menstrual Pain?
There are two main causes of period pain to be aware of:
Primary dysmenorrhea → This refers to period pain relating to shifting levels of hormones and a hormone-like chemical called prostaglandins. The production of prostaglandins increases during menstruation, which triggers the uterus muscles to contract and help clear out old blood and tissues (like the uterine lining and unfertilized egg).
Secondary dysmenorrhea → This refers to pain during one’s menstrual cycle that results from secondary sources, like sexually transmitted infections, pelvic inflammatory disease (PID), endometriosis, uterine fibroids, cervical stenosis, and more. These typically need professional medical support for long-term pain relief.
7 Tips for At-Home Period Pain Relief!
#1 Identify the source of your pain
Most at-home tactics for relieving menstrual cramp pain will only work for primary dysmenorrhea. This is because pain related to secondary dysmenorrhea results from other conditions that need independent treatment.
Here are a few guidelines to determine if you ought to see a doctor:
- Does the pain worsen when you go to the bathroom?
- Is the pain so intense that it’s hard to move or maintain focus?
- Do other types of at-home techniques fail to provide relief?
- Is the pain preventing you from getting through your daily to-dos?
- Is the pain so bad that over-the-counter pain relievers aren’t helping?
- Are you experiencing other symptoms like discolored discharge, nausea, or fever?
If you answered “Yes” to any of these questions, you might want to check in with your doctor. But even if you’re able to get through your day, if you feel the pain is overwhelming and nothing else helps, you know your body best —talk to your doctor if you think you need to.
Otherwise, the following techniques can offer significant relief for primary PMS pain!
#2 Try a heating pad
As simple as it sounds, applying heat seems to be one of the best pain relievers for menstrual cramps! The heat boosts blood flow and helps relax muscles, which can lessen swelling and help relieve pain. Place the heating pad where you’re feeling the most pain, whether that’s on your lower back, lower abdomen, or thighs.
You can use a heating pad or stick-on heating pads, a hot water bottle you wrap in a cloth, or a heated blanket. A warm bath or shower can also help.
#3 Do some gentle exercise
While it might seem counterintuitive, gentle movement can help pain by releasing endorphins with natural analgesic effects. Try going for a walk, yoga, swimming, stretching, or cycling. A recent 2024 study found that completing a 60-minute yoga class twice a week led to decreased menstrual pain and symptoms over 12 weeks.
#4 Change up your diet
While it won’t directly drop your pain, the foods we eat can have an additive effect on our holistic wellbeing, which in turn can influence pain sensitivity and intensity. Inflammatory foods like those high in sugar, refined carbohydrates, processed red meats, and trans fats can often worsen pain.
Foods with anti-inflammatory properties include antioxidant-packed fruits, vegetables, and fatty fish with omega-3s, to name a few. For example, research has found that the core ingredient in olive oil (oleocanthal) actually seems to mimic the pain-relieving effects of non-steroidal anti-inflammatory drugs like Advil!
#5 Stay hydrated
This one might seem like a no-brainer, but it’s especially important to make sure you’re drinking enough water during your period! Aim to drink between 1.5 to 2 liters to help with bloating and circulation, which can indirectly lessen painful menstrual cramps. Just avoid drinking ice-cold water, which may increase pain sensitivity.
Here are a few extra tips for easier hydration:
- Add flavor to your drinks with fruit smoothies, teas, and spices
- Avoid salty foods that can dehydrate you and cause bloating
- Avoid sugary drinks, which can cause glucose spikes, fatigue, and bloating
- Set a timer on your phone to remind you to drink 5-10 sips of water every hour
#6 Prioritize self-care
Stress isn’t just a feeling — it’s a physiological state that impacts nearly every aspect of your body. In this way, stress can heighten both the experience and perception of pain. So stress relief is a vital tool if you’re looking for holistic ways to support period pain relief.
Try:
- Asking a trusted friend or family member for a gentle massage
- Doing a progressive muscle relaxation exercise
- Journaling positive memories and gratitude
- Giving yourself a massage
- Practicing deep breathing
#7 Consider over-the-counter pain relievers
OTC pain relievers can be helpful, although they shouldn’t be taken regularly long-term. But if you take them as directed on the bottle for the days when your period pain feels overwhelming. OTCs like ibuprofen and naproxen (Advil and Aleve) can help get prostaglandin levels under control to help with inflammation and cramps.
