What Helps Menstrual Cramps: 6 Home Remedies and OTC Options to Manage Pain

by Miral khattak
Menstrual Cramps

Over-the-counter medicines and home treatments, such as heating pads, may ease Menstrual cramps pain. Cutting out some things might also help. 

Why do Cramps Happen During Your Period?

  • Back, thigh, and abdominal pain are common symptoms of menstruation.
  • Your period begins with the contraction and relaxation of uterine muscles, which aid in the expulsion of the accumulated lining. Experiencing cramps is a sign that your muscles are exerting themselves. Not everyone has the following, though: 
  • feeling sick
  • throwing up headaches
  • bad breath 
  • Period pain is a mystery to doctors; they don’t know why some women experience it while others don’t. Heavily bleeding during your period is one thing that can make the pain worse.
  • Having your first child, being younger than 20, or just starting your period, your body may make too many prostaglandins or be sensitive to them. Prostaglandins are chemicals that affect your womb.
  • Among other things,
  • Endometriosis is the name for growths in your uterus that aren’t normal.
  • Using birth control 

Some home treatments can help ease the pain of mild to short-term cramps. In preparation for your next menstrual cycle, here are a few suggestions to help you relax and cope with the discomfort. 

Menstrual Cramps Opting for Nonprescription Medications  

 Nonprescription Medications  

Nonsteroidal anti-inflammatory medicines (NSAIDs) are the go-to OTC pain relievers for heavy bleeding and menstrual cramps. NSAIDs are medicines like naproxen (Aleve) and ibuprofen (Advil).

These medicines help your body make less prostaglandin. NSAIDs can lower prostaglandin levels, although their effectiveness isn’t as high as that of oral contraceptives. However, they can help reduce pain.   

Warming up  

Warming up  

The discomfort could go away if you apply heat to your lower back and belly. When it comes to relieving Menstrual cramps, heat therapy—most commonly in the form of a heat patch or pack—is just as effective as nonsteroidal anti-inflammatory drugs (NSAIDs), according to a 2018 study by Trusted Source. Additionally, it may not have as many adverse sides effects. The authors did say, though, that more study is needed.

You can use a heated towel or a warm bath instead of a hot water bottle or bed pad if you don’t have either. Here’s another way to make a hot pad: 

After cutting two pieces of fabric in half, sew them together, leaving a hole at the top. 

Stitch the Opening Shut After Adding Raw Rice Inside.

 Opening Shut After Adding Raw Rice

To get it to the right temperature, please heat it for a few minutes. Don’t let yourself get too hot!  

Give it time to cool if necessary. To preserve the heat inside your improvised pad, you may also cover it with a cloth. Reuse as necessary.

Find out more about the best heating pads here. You can also get a warm pad on the web.   

Use of Essential Oils for Massage 

 Essential Oils for Massage 

Getting a massage for twenty minutes can help.

When you get a massage for your period, the therapist will move their hands around your stomach, side, and back and press on specific spots.

There may be additional advantages to giving an aromatherapy massage while using essential oils. 

A 2018 review of the study by Trusted Source says that aromatherapy and massage therapy can help ease the pain of menstruation. You might benefit from the following essential oils

Mint Lavender Mint, Fennel, and Rose. 

You can manufacture your massage oil or purchase one with a comparable flavor. 

Always mix your neutral oil with your essential oil before using it. Some examples are the oils from nuts and vegetables, as well as sweet almond or grapeseed oil. A teaspoon of base oil should always be mixed with one drop of essential oil.

Having a sex act 

Having a sex act 

Scientists think that orgasms may help with menstrual cramps, but there haven’t been any clinical studies on the subject.

During an orgasm, your whole body is involved, including your spinal cord. This causes chemicals to be released. Neurotransmitters like serotonin and oxytocin can be released in your brain during a vaginal orgasm. Endorphins can make you feel less pain. 

Dr. Barry Komisaruk is a Rutgers University psychology professor who specialises in studying female orgasms. He said to the BBC in 2015, “The whole body is involved in vaginal orgasms, which are defined as internal. That’s probably because the nerves that carry sensations from the clitoris are different from the nerves that carry sensations from the vagina.”

Finding that women could tolerate twice as much pain when they engaged in vaginal self-stimulation was initially reported by Dr. Beverly Whipple in the 1985 research Trusted Source by Komisaruk.  

Not Eating Certain Foods. 

When you have your period, you should avoid foods that make you bloat and hold on to water. These are some of the main culprits:

  • greasy foods
  • carbonated drinks with alcohol
  • cane sugar!.
  • salty things

Reducing or eliminating these things can help ease cramps and lower stress. Instead of coffee, try refreshing ginger, mint teas, or hot water with lemon added. Strawberry or raspberry slices are outstanding fruits when you need a sugar fix. 

Putting Herbs in Your Food 

Putting Herbs in Your Food 

There are chemicals in these herbal treatments that can help ease the muscle spasms and inflammation that come with menstrual pain. 

  • Herb or food boost
  • How Much to Take
  • How does it work?

Tea with Chamomile

Once a week has passed, have two cups of tea every day. If you drank it once a month, it could benefit you more. 

A review of studies done in 2012 said that drinking chamomile tea raises the amount of glycerin in the urine, which helps with muscle cramps. Glycerin can also help you feel better. 

Seeds of Fennel

First thing in the morning, every day for three days, take 30 mg of fennel powder.

Girls and women ages 15 to 24 were looked at in a study in 2012. People in the group that took the extract said they felt better. The placebo group documented none. 


Before your period begins, take three 840 mg cinnamon pills three times daily. 

Cinnamon capsules reduced labour pain, bleeding, nausea, and vomiting compared to sugar pills in a 2015 study. 

A ginger. If you’re experiencing cramps, try making a warm drink with some grated ginger and hot water. 

Based on one study, college students who took 250 milligrams of ginger powder four times a day for three days said they felt less pain. Ginger was also determined to be as effective as ibuprofen.

An extract from pine bark called pennogenyl is native to the French coast. 

During this period, you should take 60 milligrams of an extract from European coastal pine bark every day. If your period pain is less severe, this could be helpful. 

When women took 60 mg of French maritime pine bark extract every day, their period pain got better, according to a study from 2008. According to the research, the benefits increase with continued pill use and persist long after you stop using the medication.  


Dosage: 1,000 milligrams of dill two days prior to the start of the period and continue for at least five more days. 

According to a 2014 Trusted Source study, 1,000 milligrams of dill was just as effective as the over-the-counter drug mefenamic acid in easing period cramps. 

Appointment Assistance for PMS Symptoms  

Turmeric contains the molecule curcumin, which may alleviate symptoms of premenstrual syndrome. Seven days before and three days after their period, 70 women took two pills of curcumin, according to a study from 2015. Participants said their PMS symptoms got a lot better.

If you’re interested in making turmeric tea, you can find a recipe for it on In Jennie’s Kitchen. Curcumin tablets are also available for purchase online.

Take Care

Since herbs and supplements are not controlled, you should always buy them from a trustworthy source. You should still see your physician before attempting any of these herbal remedies, even if they often do not have many adverse effects. 

Also, be aware that some herbs might have unintended adverse effects, particularly if you are currently taking medication. And there aren’t any instructions for menstruation women on the packaging of most of these vitamins and herbs. Your doctor might know more about what dose is best for you. 

What You Should Eat and do to get Long-term Benefits 

Maintaining a healthy diet and working out regularly can help avoid menstrual pain. Those who managed their stress, exercised regularly, and ate healthily had significantly less period pain, according to 2016 research of 250 women published in Trusted Source. 

Read on for specific advice on how to eat and work out. 

The Diet

Most of the time, a diet high in fiber, plants, and lightly processed foods will help ease menstrual pain.

Try These Foods:

  • Papaya has a lot of vitamins in it.
  • Vitamin B6 in brown rice may help with gas and bloating.
  • Manganese, found in large amounts in walnuts, almonds, and pumpkin seeds, helps ease cramps.
  • Vitamin E can be found in veggies and olive oil.
  • Iron is lost during menstruation, but you can return it from chicken, fish, and leafy green veggies.
  • Flaxseed has omega-3s, which are antioxidants that help lower swelling and pain.

 The boron

Boron is an essential mineral that facilitates the absorption of calcium and phosphorus. Menstrual cramps are another symptom it alleviates.

Boron was found to make menstrual pain less severe and last less time in a study of 113 college students that was published in 2015.

These Foods Have a lot of Boron in Them: 

  • Peanut butter and pears
  • Bananas, prunes, and chickpeas

Boron pills are another way to get enough boron if your food doesn’t give you enough. But it would help if you talked to your doctor first before taking boron pills. Find out how boron can help your bones and brain. 


  • As strange as it may sound, drinking water stops your body from holding on to water, which keeps you from getting painful the day before your period. In most cases, soaking in warm or hot water helps alleviate cramps by increasing blood flow to the face, which in turn may soften any stiff muscles. 
  • Mainly eating water, like lettuce, is another way to stay hydrated.
  • tomatoes and celery
  • Berries that come from watermelon, like blueberries, raspberries, and strawberries 


  • This mineral can help ease the pain of menstrual cramps. Milk and other dairy products are good sources of calcium. 
  • spiced sesame seeds 
  • Superfoods like almonds and kale 
  • You can also get calcium in the form of a vitamin. Before taking vitamins, talk to your doctor to ensure it’s okay for you. 


  • You might not want to work out right before or during your period, but exercise does make endorphins, which are feel-good chemicals.
  • According to research, exercise can help with menstrual pain so much that it may also help you stop or lessen your need for painkillers.
  • Instead of doing something too hard, doing something moderate like walking can help you during your period. 

Want to know about other goods for women’s health?


We’ll take care of you. For your convenience, we have compiled a list of the top products in categories such as sexual health, general health, and more. 

Because it is gentle, yoga can help you avoid or lessen the signs of your period. 

There was only one study that looked at how aerobic exercise and yoga affected signs of premenstrual syndrome. The researchers found that a lot of the pain and symptoms of premenstrual syndrome were lessened by aerobic exercise and yoga. Yoga, on the other hand, helped reduce symptoms more than physical exercise. Some yoga practices that can help with PMS are: 

  • Pose of a cat and cow
  • Pose of a child
  • Stand on one foot.
  • Position of the serpent  

The appropriate time to visit a doctor. 

Dial 911 if you’re in excruciating agony and bleeding profusely. Suppose the discomfort becomes too much to bear. In that case, the bleeding becomes heavier over time, you’re above the age of 25, the cramps are excruciating and unusual, or if over-the-counter medications don’t alleviate the agony, then you should consult a doctor. 

The best way to treat severe cases of menstrual pain is to have a doctor figure out what’s wrong. 

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