10 Best Home Remedies for Period Cramp Relief

Written by Hexahealth Care Team, last updated on 26 June 2023
10 Best Home Remedies for Period Cramp Relief

Are you tired of suffering from debilitating menstrual cramps every month? Looking for period cramp relief methods? You’ve come to the right place. 

Period cramp remedies are easy to implement, inexpensive, and, most importantly – effective! Whether you're looking for quick relief or long-term management strategies, these home remedies can provide a natural approach to address menstrual cramps. 

So, let's dive in to know about home remedies and discover the best ways to relieve menstrual cramps and make your menstrual cycle a more comfortable experience.

What are Menstrual Cramps?

Menstrual cramps, also known as dysmenorrhea, are a common problem experienced by women during their menstrual cycle. They can vary from mild to severe, followed by other symptoms such as bloating, nausea, and fatigue.

This pain generally starts a day or two before the period and lasts for a few days. While no one-size-fits-all solution for menstrual cramps exists, several home remedies can provide relief.

Causes of Menstrual Cramps

Menstrual cramps are caused by the contraction of the uterus as it sheds its lining during a woman's menstrual cycle. However, there are other factors that can contribute to the severity and frequency of menstrual cramps. Some of the most common causes of menstrual cramps include:

  1. Hormonal imbalances
  2. Premenstrual syndrome (PMS)
  3. Stress
  4. Dietary deficiencies
  5. Poor gut health

For most women, however, the root cause of their cramps is unknown. But some things can make them worse, such as:

  1. Smoking
  2. Drinking alcohol
  3. Being overweight or obese
  4. Having a sedentary lifestyle

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Benefits of Home Remedies for Menstrual Cramps

If you are wondering how to cure menstrual cramps, home remedies for menstrual cramps are often sought after as a natural and accessible way to alleviate the discomfort and pain associated with menstruation.

These remedies can be easily incorporated into one's routine and offer several benefits, making them a popular choice for managing menstrual cramps. Benefits of home remedies for menstrual cramps include:

  1. Natural and Safe: Home remedies typically include natural ingredients that are easily available and safe without harmful side effects.
  2. Cost-Effective: They are often inexpensive compared to over-the-counter medications or prescription drugs, making them a budget-friendly option for managing menstrual cramps.
  3. Customisable: These remedies can be tailored to individual preferences and needs, allowing for personalised management of menstrual cramps.
  4. Holistic Approach: Home remedies often take a holistic approach, addressing the symptoms and underlying causes of menstrual cramps, leading to long-term relief.
  5. Minimal to No Side Effects: Unlike some medications, home remedies usually have minimal to no side effects, making them a favourable option for those seeking natural solutions for menstrual cramps.
  6. Self-Care and Empowerment: Using home remedies for menstrual cramps encourages self-care and empowerment as individuals take control of their own health and well-being.
  7. Convenience: Home remedies can be easily incorporated into one's daily routine, providing a convenient and accessible option for managing menstrual cramps.

Home Remedies for Menstrual Cramps

Several effective home remedies range from herbal remedies to lifestyle changes that can relieve menstrual cramps. Here are some natural ways to alleviate menstrual cramps and promote overall well-being during that time of the month.

  1. Warm Compress: Applying a heat compress to the abdomen may help reduce menstrual cramps and relax muscles. This can be done by soaking a towel in warm water, wringing it out, and applying it over the lower abdomen for several minutes until the pain subsides.
  2. Heat Therapy: The use of heat therapy, such as hot baths or heating pads applied directly to the abdomen, may provide relief from menstrual cramps due to increased circulation in addition to relaxing cramped muscles around your uterus, making it easier for them to contract during menstruation thus reducing pain levels significantly. 
  3. Lavender Oil: Lavender oil has anti-inflammatory properties that can be used topically on the abdomen during painful periods to reduce inflammation and alleviate some pain sensations associated with menstruation when inhaled through aromatherapy or applied topically onto areas of soreness/cramping (mixed with a carrier oil).  
  4. Acupuncture: Acupuncture has been a home remedy for menstrual cramps for centuries. 
    1. It is believed to help reduce pain intensity and improve overall well-being. 
    2. Acupuncturists insert small needles into specific points on the body that are linked to reproductive organs. This helps balance hormone levels, decreasing inflammation and pain associated with menstruation. 
    3. Additionally, acupuncture can help relieve stress and anxiety that often accompany menstrual cramps, helping you relax and feel better quicker.

Herbal Remedies for Menstrual Cramps Relief

Herbal remedies for menstrual cramps relief offer natural alternatives to manage the discomfort associated with menstruation. Below mentioned are some of the effective herbal remedies that can provide period cramp relief.

  1. Ginger: Ginger is a powerful anti-inflammatory home remedy that can help to ease menstrual cramps and other forms of pain. You can take ginger capsules or make tea by boiling fresh ginger roots in water.
  2. Chamomile: Chamomile is another herb with potent anti-inflammatory properties. It can be taken as a tea or in capsule form.
  3. Dong Quai: Dong quai is a Chinese herb traditionally used to treat menstrual cramps and other gynaecological problems. It is available in capsule or tincture form.
  4. Black Cohosh: Black cohosh is a herb native to North America traditionally used to treat menstrual cramps, menopausal symptoms, and other women's health issues. It is available in supplement form. 
  5. Cramp Bark: Cramp bark is a natural muscle relaxant that can be taken as a tincture or tea. It effectively reduces menstrual cramps and other types of pain associated with the menstrual cycle.

Exercises and Relaxation Techniques For Menstrual Cramps

Staying active and incorporating relaxation techniques into your routine can be beneficial in reducing the severity of menstrual cramps. Exercise helps improve blood flow and release endorphins but also helps relieve stress and tension, which can exacerbate menstrual cramps.

Relaxation techniques, on the other hand, can help to calm the mind and relax the muscles, reducing pain and discomfort. Here are some exercises and relaxation techniques that you can try to find relief from menstrual cramps:

  1. Gentle aerobic exercises like walking, swimming, or cycling can help improve blood circulation, reduce cramping, and ease pain during menstruation.
  2. Yoga poses such as Balasana (child's pose), Chakravakasana (cat-cow stretch), and Supta Matsyendrasana (supine twist) can help to relax the pelvic muscles and relieve menstrual cramps.
  3. Deep breathing exercises like diaphragmatic or belly breathing can help relax the muscles and reduce pain.
  4. Meditation and mindfulness techniques can help to reduce stress and tension, which can, in turn, alleviate menstrual cramps.
  5. Progressive muscle relaxation, where you systematically tense and relax different muscle groups in your body, can help to release tension and ease cramping.
  6. Warm baths with Epsom salt or a heating pad on your lower abdomen can help relax muscles and relieve menstrual cramps.

Always listen to your body and consult your healthcare provider before starting any new exercise or relaxation routine, especially if you have any underlying health conditions. Find what works best for you.

Lifestyle Changes for Menstrual Cramps

In addition to home and herbal remedies, lifestyle changes can help alleviate menstrual cramps. Managing menstrual cramps goes beyond home remedies and herbal remedies. Making specific lifestyle changes can also have a positive impact. Some of the effective lifestyle changes that can help alleviate menstrual cramps include:

  1. Stress Management: Practicing stress-reducing techniques, such as mindfulness, deep breathing, or meditation, can help manage stress and reduce tension, which may help alleviate menstrual cramps.
  2. Hydration: Staying hydrated by drinking plenty of water and herbal teas can help reduce bloating and inflammation and may contribute to easing menstrual cramps.
  3. Sleep Hygiene: Prioritizing good sleep hygiene, including getting sufficient restful sleep during the menstrual cycle, can promote overall well-being and may help reduce the intensity of menstrual cramps.
  4. Avoiding Triggers: Identifying and avoiding potential triggers that exacerbate menstrual cramps, such as caffeine, alcohol, processed foods, and smoking, can be beneficial in managing menstrual cramps.
  5. Clothing Choices: Opting for loose, comfortable clothing during menstruation can help reduce pressure on the abdomen and ease menstrual cramps.
  6. Rest and Self-Care: Taking time to rest, relax, and engage in self-care activities during menstruation can help reduce stress, promote relaxation, and alleviate menstrual cramps. 
  7. Proper Hygiene: Hygiene is also important during this time, and showering or bathing regularly can help to soothe cramps.

Dietary Changes to Reduce Menstrual Cramps

Nutrition and diet play a crucial role in managing menstrual cramps. Making specific dietary changes and incorporating certain foods can help alleviate pain and discomfort during menstruation. Several simple dietary changes that can help provide period cramp relief include:

  1. Cutting out or reducing caffeine, alcohol and salt intake can all help to minimise water retention and bloating, which can worsen cramps. 
  2. Eating plenty of fresh fruits, vegetables, and whole grains is also beneficial as it can help reduce inflammation.
  3. As far as supplements go, omega-3 fatty acids help reduce inflammation. 
  4. Vitamin B6 is also necessary for the synthesis of pain-reducing hormones like serotonin.
  5. Eating more magnesium-rich foods, such as dark leafy greens, nuts/seeds, legumes, whole grains, etc., increases magnesium levels within your body. This helps alleviate period pains by decreasing muscle spasms by increasing relaxation of the uterine muscles allowing for improved circulation, thus reducing menstrual cramp intensity.

Things to Remember - Home Remedies for Menstrual Cramps

Using home remedies for menstrual cramps can be a practical and natural way to alleviate the discomfort associated with menstruation. However, it's important to consider certain considerations to ensure safety and effectiveness. Here are some key points to remember while using home remedies for menstrual cramps:

  1. Consult with a Healthcare Professional: Before trying any home remedies, it's crucial to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.
  2. Follow Proper Dosage and Instructions: Follow the recommended dosage and instructions for any home remedies you try. Avoid exceeding the recommended dosage to prevent adverse effects.
  3. Research and Choose Reliable Remedies: Do thorough research and choose reliable home remedies from reputable sources to ensure their safety and effectiveness.
  4. Be Mindful of Allergies and Sensitivities: Take note of any potential allergies or sensitivities to the ingredients used in home remedies. Avoid using them if you are allergic to any of the components.
  5. Monitor for Adverse Effects: Keep track of any changes or adverse effects after using home remedies. If you experience any unusual or severe symptoms, discontinue use and seek medical attention.
  6. Practice Self-Care: Besides using home remedies, prioritise self-care during menstruation, such as getting enough rest, managing stress, and engaging in gentle exercises or relaxation techniques.

When to Consult a Doctor?

Knowing when to seek medical advice for menstrual cramps is crucial for proper management and relief. While home remedies for menstrual cramps can often effectively alleviate menstrual cramps, however, there may be instances where medical intervention is necessary. 

Here are some key points to consider when deciding when to see a doctor for menstrual cramps and period cramp relief.

  1. Severe or Worsening Symptoms: If your menstrual cramps are severe, persistent, or worsening over time, it's important to consult with a healthcare professional. This may include intense pain, heavy bleeding, or debilitating discomfort that interferes with daily activities.
  2. Unusual or Concerning Symptoms: If you experience unusual or concerning symptoms along with menstrual cramps, such as fever, nausea, vomiting, or unusual vaginal discharge, it's important to seek medical attention.
  3. Impact on Quality of Life: If menstrual cramps significantly impact your quality of life, making it difficult to perform routine activities, work, or engage in daily tasks, it's advisable to consult with a healthcare professional.
  4. Failed Home Remedies: If you have tried various home remedies and lifestyle changes but still experience persistent and severe menstrual cramps, it may be time to seek medical advice for alternative treatment options.
  5. Underlying Health Conditions: If you have any underlying health conditions, such as endometriosis or polycystic ovary syndrome (PCOS), that may exacerbate menstrual cramps, it's essential to consult with a healthcare professional for proper management.
  6. Personal Preference: If you feel uncomfortable or unsure about managing menstrual cramps independently, it's perfectly acceptable to seek medical advice for reassurance, guidance, and personalised treatment options.


Menstrual cramps can be a challenging and uncomfortable experience for many women. However, various natural methods can be easily incorporated into your routine, from hot water bottles and heating pads to herbal teas, exercise, and dietary adjustments to help relieve the pain. 

If you still cannot find a proper home remedy for your period cramps, contact HexaHealth experts. Our team of experts provide up-to-date information and answers any questions you have about period cramp remedies for your particular situation. HexaHealth is also an online resource that provides expert advice on home remedies for menstrual cramps. So contact our experts TODAY!

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Frequently Asked Questions

What are the best home remedies for period cramps relief?

There are several effective home remedies for period cramp relief, including:

  1. Heat therapy
  2. Exercise
  3. Herbal remedies
  4. Dietary changes
  5. Acupuncture
  6. Massage therapy
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How do period cramp remedies work?

Period cramp remedies work in different ways depending on the type of remedy. Heat therapy and massage work by increasing blood flow and reducing muscle tension, which can ease cramps.

Exercise and acupuncture work by stimulating the body's natural healing response and reducing inflammation. Herbal remedies and dietary changes minimise inflammation and relieve pain through biological properties.

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What are menstrual cramps, and what causes them?

Menstrual cramps, or dysmenorrhea, are described as painful sensations in the lower abdomen that occur during a woman's menstrual cycle. They are caused by prostaglandins (hormone-like substances) which cause the uterus to contract and release blood from the body.

This contraction can lead to discomfort, such as backache, headaches, abdominal pain, or cramping. Stress and lifestyle habits, such as smoking or alcohol consumption, may worsen symptoms.

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How do menstrual cramps vary from person to person, and what are the different types of cramps?

Menstrual cramps can range from mild to severe and vary greatly between individuals. Common types of cramps include abdominal, back, and pelvic pain. Hormonal imbalances, stress levels, physical activity, and diet can all affect the intensity of menstrual cramps.
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What are the best home remedies for menstrual cramps, and how do they relieve period cramps?

Some of the best home remedies for period cramp relief include heating pads, gentle exercise, hot baths or showers. These can help reduce pain and inflammation to provide period cramp relief.
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How effective are home remedies compared to over-the-counter pain relievers for menstrual cramps?

Home remedies can be effective in period cramp relief. However, they may not be as powerful as over-the-counter pain relievers. It is best to consult a doctor before taking any kind of medication or remedy.
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What are some natural herbs or supplements that can be used to alleviate menstrual cramps, and how do they work?

Some natural herbs and supplements that can alleviate menstrual cramps include chamomile, ginger, peppermint oil, fish oil, and magnesium. These work by blocking the production of prostaglandins, hormones responsible for causing muscle spasms associated with cramps. They also reduce inflammation in the body, contributing to period cramp relief.
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How can homemade remedies for menstrual cramps be made, and what ingredients can be used?

Homemade remedies for period cramp relief can be made using natural ingredients such as chamomile, ginger, and lavender. To make a tea blend, steep two teaspoons of each dried herb in one cup of boiled water for 10 minutes.

Add honey or lemon to taste, and drink the tea up to three times daily during your period for relief from cramps. Additionally, you can prepare an essential oil massage blend with five drops of each essential oil mixed into 2 tablespoons of carrier oil like coconut or jojoba. Massage this over your belly when needed for pain relief.

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How to modify the diet to reduce the severity of menstrual cramps, and what foods should be avoided or consumed more?

One of the best home remedies for menstrual cramps, you should consume more foods that are high in magnesium and calcium, such as leafy green vegetables, legumes, nuts, seeds and whole grains. Additionally, it is important to limit excessive sodium intake and avoid consuming refined sugars.

Instead, choose natural sweeteners like honey or maple syrup. Eating plenty of fruits and vegetables that are high in fibre is also beneficial to help regulate the digestive system during menstruation. Lastly, keep hydrated by drinking lots of water throughout the day!

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What lifestyle changes can be made to reduce menstrual cramps, and how effective are they?

Making dietary changes like increasing iron intake, omega-3 fatty acids, and magnesium can help reduce menstrual cramps. Exercise also helps to relieve symptoms by improving circulation and releasing endorphins. Limiting caffeine and alcohol intake may also be beneficial in reducing pain. These lifestyle changes can effectively decrease menstrual cramps' intensity and duration.
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What are the best exercises to alleviate menstrual cramps, and how do they help reduce the pain?

Aerobic activities such as walking, jogging, running, and swimming are the best exercises to alleviate menstrual cramps. These activities help by increasing blood circulation to the abdominal area, reducing the pain associated with menstrual cramps. Additionally, stretching exercises can also be beneficial in alleviating period pains.
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How do heat therapy or hot water bottles relieve menstrual cramps, and what are the benefits?

Heat therapy or hot water bottles can help relieve menstrual cramps by increasing blood flow to the affected area and relaxing tight muscles. This can reduce pain, relax tension, and provide comfort. Other benefits include:

  1. Reducing inflammation in the abdomen.
  2. Reducing fatigue associated with menstrual cramps.
  3. Easing discomfort from nerve problems.
  4. Improving overall well-being.
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What are the best essential oils for menstrual cramps, and how can they be used for maximum benefit?

The best essential oils for menstrual cramps are lavender, clary sage, and marjoram. To use them for maximum benefit, add three to five drops of each oil to a diffuser or massage directly onto the abdomen. You can also mix the oils with any carrier oil like argan oil or coconut oil and apply it topically on your lower abdomen.
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How to manage menstrual cramps when travelling, and what portable remedies can be carried along?

It is important to stay hydrated and rest as much as possible to manage menstrual cramps when travelling. Carry along a heating pad or hot water bottle for relief.

Over-the-counter medications like ibuprofen or acetaminophen can also relieve pain, but consult your doctor beforehand. It's also useful to carry tea bags such as chamomile that can help reduce cramping and bloating during your travels.

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What alternative therapies, such as acupuncture or acupressure, can be used for menstrual cramps, and how do they help?

Acupuncture and acupressure are two alternative therapies that can be used to help relieve menstrual cramps. Acupuncture involves inserting small needles into specific points in the body, while acupressure involves applying pressure on specific body areas with fingers or other objects.

Both methods work by stimulating nerve endings which may release endorphins and reduce pain. They may also increase uterine circulation, reducing inflammation and improving overall health.

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How to manage severe menstrual cramps, and when should medical attention be sought?

Home remedies for menstrual cramps include taking a warm bath or applying heat to the lower abdomen. Over-the-counter medications like ibuprofen or naproxen can also reduce pain and inflammation.

If these remedies do not provide relief, it is advised that one seek medical attention from their doctor. Medical attention should be sought if symptoms persist for more than two days or if heavy bleeding is accompanied by dizziness or fever.

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What are the long-term strategies for preventing menstrual cramps, and what are the ways to maintain menstrual health?

Long-term strategies to prevent menstrual cramps include exercising regularly, eating a balanced diet, and reducing stress. To maintain menstrual health, staying hydrated, getting enough sleep and rest, practising relaxation techniques like yoga or meditation, and visiting your doctor for regular checkups are essential. Natural remedies such as ginger tea or heating pads can also help reduce discomfort during menstruation.
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What to do for menstrual cramps home remedies?

There are several effective home remedies for menstrual cramps. Some options include applying heat, using herbal remedies like ginger or chamomile, practising relaxation techniques, exercising, maintaining a healthy diet, staying hydrated, and taking over-the-counter pain relievers such as ibuprofen.
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How to relieve menstrual cramps home remedies?

Relieve menstrual cramps with home remedies by applying heat, herbal remedies, practising relaxation techniques, exercising, maintaining a healthy diet, staying hydrated, and taking over-the-counter pain relievers after consulting a healthcare professional.
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How to stop menstrual cramps fast home remedies?

To stop menstrual cramps, fast with home remedies, apply heat, use herbal remedies like ginger, take over-the-counter pain relievers like ibuprofen, practice relaxation techniques, and exercise. However, consulting with a healthcare professional before trying any new remedy is important.
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How to stop menstrual cramps with home remedies?

Home remedies to stop menstrual cramps include heat, herbal remedies, over-the-counter pain relievers, relaxation techniques, and exercise. Consult with a healthcare professional before trying any new remedy.
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How to get relief from menstrual or period cramps?

You can try utilising heat on the lower abdomen, taking over-the-counter painkillers, meditating, using a heating pad, or doing light activities like walking to reduce menstruation or period cramps. However, consult a doctor if the cramps are severe and last for a long.
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How to cure period cramps?

There is no definitive cure for period cramps, but you can manage them by taking over-the-counter pain relievers, using a heating pad, practicing relaxation techniques, and maintaining a healthy lifestyle.
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All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Bavil DA, Dolatian M, Mahmoodi Z, Baghban AA. Comparison of lifestyles of young women with and without primary dysmenorrhea. Electronic physician. 2016 Mar;8(3):2107.link
  2. Dehnavi ZM, Jafarnejad F, Kamali Z. The Effect of aerobic exercise on primary dysmenorrhea: A clinical trial study. Journal of education and health promotion. 2018;7.link
  3. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Scientific reports. 2018 Nov 2;8(1):16252.link
  4. Lee MS, Lee HW, Khalil M, Lim HS, Lim HJ. Aromatherapy for managing pain in primary dysmenorrhea: A systematic review of randomized placebo-controlled trials. Journal of clinical medicine. 2018 Nov 10;7(11):434.link
  5. Vaghela N, Mishra D, Sheth M, Dani VB. To compare the effects of aerobic exercise and yoga on Premenstrual syndrome. Journal of education and health promotion. 2019;8.link

Updated on : 26 June 2023


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HexaHealth Care Team

HexaHealth Care Team brings you medical content covering many important conditions, procedures falling under different medical specialities. The content published is thoroughly reviewed by our panel of qualified doctors for its accuracy and relevance.

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