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If your menstrual period is a painful, uncomfortable experience, you are far from alone. Over half of all women during their reproductive years experience painful period cramps, also known as primary dysmenorrhea. Menstrual cramps range from mildly to extremely painful. The pain usually lasts between one to two days—sometimes more. When severe, menstrual cramps hinder the performance of daily activities, often leading to absenteeism or decreased productivity involving school, work, and other responsibilities. It’s no wonder that many women are looking for period cramp relief.
Here, find helpful tips to stop period cramps—including home remedies, lifestyle changes, and provider-recommended period cramp medicine.
What causes period cramps?
You can blame period cramps on prostaglandins, chemicals produced in your body during menstrual lining shedding. Prostaglandins “are released by the uterus and cause the muscles and blood vessels of the uterus to contract, which causes menstrual cramps,” explains Linda Bahouth, MD, the director of Simulation Program in OB-GYN at Staten Island University Hospital Center for Women’s Health. In other words, nothing you’re doing—like using a tampon—is making them worse, since that doesn’t affect prostaglandins.
Usually period cramps start a day or two before menstrual bleeding and continue through the first day or two of your period. This is when prostaglandins are at their highest. Certain conditions may cause longer-lasting, more severe period cramps, including:
- Uterine fibroids (benign growths inside the uterus)
- Pelvic inflammatory disease (a sexually transmitted infection of the reproductive organs)
- Cervical stenosis (narrowed cervix that impedes menstrual flow)
- Adenomyosis (tissue embedded in uterine walls)
- Endometriosis (uterine lining outside the uterus)
Sometimes women have cramps but no menstrual bleeding. This can be due to hormone imbalances, pregnancy (intrauterine or ectopic), gastrointestinal problems, or another health issue.
How to get rid of period cramps
What helps with period cramps can vary from person to person and may change over time. That’s why it’s good to have options. Often, combining treatments can be immensely beneficial. Try these period cramp remedies and medications to find relief:
- Light exercise
- Yoga
- Pain relief medication
- Acupuncture
- Birth control
- Heat therapy
- Tea
- Decreasing alcohol, tobacco, and caffeine
- Vitamins
- Omega-3 fatty acids
- Diet changes
- Aromatherapy
1. Light exercise
Exercising may be the last thing you want to do while you are having period cramps, but light to moderate exercise during your period can provide much-needed relief. “Exercise releases natural endorphins, which not only boost mood but also have a pain-relieving effect,” Dr. Bahouth says.
The Cochrane Database of Systematic Reviews found that regular exercise throughout the month—about 45-60 minutes three times a week—can lead to a significant reduction in pain during menstruation. And you don’t have to exercise intensively—even light exercise has similar benefits.
2. Yoga
All types of exercise can be beneficial for reducing period pain, but yoga in particular has been found to be effective in reducing menstrual discomfort. Heather Jeffcoat, DPT, owner of Femina Physical Therapy in Los Angeles, shared her favorite yoga sequence for managing menstrual cramp pain:
- Start with a child’s pose stretch over a pillow
- Lie on your back and put your calves up on a couch for support
- From here, try a modified “happy baby pose,” keeping your hands on your ribs and taking a deep inhalation
- End with a “figure 4” stretch with your legs supported by the couch
Make sure to hold all stretches for eight slow, deep breaths for maximum benefit.
3. Pain relief medication
If natural period cramp relief methods aren’t cutting it, over-the-counter medications can reduce prostaglandins. The pain relievers that most effectively do this are nonsteroidal anti-inflammatory drugs (NSAIDs) such as:
NSAIDs can sometimes have mild side effects. Gastrointestinal effects are the most common and can be decreased by taking the medication with food. If that’s a concern for you, Tylenol (acetaminophen) may also help with pain.
4. Acupuncture
Acupuncture can be a powerful tool to help with menstrual cramps. “Acupuncture reduces inflammation and regulates hormones as well as changing how the brain perceives pain,” Dr. Bahouth explains.
Indeed, studies have found that, compared with no treatment, acupuncture can reduce the intensity of menstrual cramps and may do so even more effectively than NSAIDs. A study published in PLOS ONE found that acupuncture treatment produced positive results for three months—and as long as one year. Seek treatment from a licensed acupuncturist and clear the treatment with your primary healthcare provider as well.
5. Birth control
Hormonal birth control also helps decrease period cramps. Any contraceptives that contain estrogen and progestin reduce pain by making your period light and reducing prostaglandins, explains Dr. Bahouth. That includes birth control pills, patches, vaginal rings, implants, injections and even certain intrauterine devices (IUDs). Many forms of contraception can be used continuously and avoid menstrual periods (and the associated pain) altogether. Talk to your physician about the frequency of menstruation you desire and the method of contraception you want.
6. Heat therapy
Using heat therapy to relieve menstrual pain isn’t just an old wives’ tale. There is evidence that it can really soothe period cramps and lower back pain. Curl up with a heating pad or hot water bottle. Or, try a stick-on heat patch when you have cramps and are on-the-go. If you don’t have any of those things—make a homemade hot pack by filling a cotton bag or sock with rice then microwaving it. You can combine heat therapy with medication for period cramps, or other methods.
7. Tea
When you aren’t feeling 100%, drinking a pot of hot tea can be comforting. But during your monthly cycle, there is evidence that a cuppa can actually help relieve cramps, especially certain types.
A systematic review published in the Journal of Pharmacopuncture found that chamomile tea can reduce premenstrual syndrome (PMS) symptoms—and that its anti-spasmodic characteristics can help with period cramps. Ginger, which can be consumed in pill form or as a tea, has been shown to have strong mitigating effects on period pain as well. If you’re experiencing other period problems, like bloating, peppermint tea may ease gas along with pain in your lower abdomen.
Most herbal teas are safe to consume and don’t have adverse side effects, but it’s always a safe bet to talk to your healthcare provider before consuming large amounts of herbal teas or before taking herbal supplements in pill form.
8. Decreasing alcohol, tobacco, and caffeine
In some cases, there are things you should avoid, rather than add: There’s evidence that reducing alcohol and tobacco usage can decrease menstrual cramps.
There is also research pointing to a connection between consuming large amounts of caffeine and painful periods. Still, many women who drink caffeinated beverages don’t have painful cramps. If you drink a lot of caffeine and experience intense period pain, it may be worth it to reduce your caffeine consumption, especially while on your period.
9. Vitamins
Certain nutrients may have a positive effect on reducing period pain and taking these nutrients in supplemental form may help with period cramps. For example, according to the U.S. Department of Veteran Affairs’ Whole Health Library, the following vitamin supplements may reduce period cramps:
Most of these vitamins have few risks and minimal side effects, but it’s worth discussing these supplements with your physician before moving forward. Your healthcare team can advise you on dosage and frequency.
10. Omega-3 fatty acids
Found in flaxseeds and fish (or supplement form), omega-3 fatty acids, may have a moderating effect on menstrual cramps. A study from 2011 found that consuming fish oil had a stronger effect on severe menstrual cramps than a placebo and may even be better at soothing cramps than ibuprofen. There is also evidence that eating a diet high in fatty acids can reduce the production of prostaglandins and decrease menstrual cramps.
Consuming foods rich with omega-3 fatty acids is usually low risk, but you should talk to your provider about taking omega-3 supplements and the amount that’s advisable for you to take.
11. Dietary changes
In addition to decreasing caffeine and adding more omega-3 fatty acids to your diet, there are a few other dietary tweaks you can make to reduce the intensity of your period cramps. These include:
- Reducing sugar and salt
- Eating more green leafy vegetables and fruits
- Eating more lean meats and iron-rich foods
- Reducing carbs
- Increasing your water intake
These are all healthy dietary choices, so even if they don’t work on your menstrual pain, they could improve your health in other ways.
12. Aromatherapy
Soaking in a warm bath with lavender oil can help to reduce menstrual cramps. It’s not just the heat that may be soothing: The lavender oil can be helpful, too. That’s right—there’s some evidence that aromatherapy can help with painful period cramps.
A systematic review published in the Journal of Clinical Medicine found a moderate amount of evidence that aromatherapy is more powerful than a placebo when it comes to reducing painful period cramps. Another systematic review, published in International Journal of Nursing Studies, showed similar favorable results for the use of aromatherapy for menstrual cramps.
Aromatherapy isn’t generally harmful (though essential oils should never be consumed orally), so it’s worth a shot, and can be combined with other methods.
When to see a doctor for menstrual cramps
The good news is that most cases of period cramps resolve within a day or two of your period arriving. If your abdominal pain lasts longer than the duration of your period, if you have cramps without a period, or if you are missing school or work because of severe pain, visit your healthcare provider. You may need a pelvic exam or ultrasound to diagnose what’s causing your painful periods.
RELATED: Living with PMDD
Serious period cramps aren’t something to “put up with.” Take them seriously. Seek help. You deserve to have a more manageable monthly cycle.
