What Helps With Period Cramps in or Out of the House

Larell Scardelli
·5 min read

Relief When You’re at Home or Out

Medically reviewed by Peter Weiss, MD

Painful period cramps, also known as dysmenorrhea, can happen at the worst times, like when you need to make it through a day of work or are trying to get a good night's sleep. Many people who menstruate get mild cramps (uterine contractions) during menstruation due to the natural hormone prostaglandin.

The intensity and timing of period cramps vary from person to person, as does finding the right combination of remedies for relief. Herbs, minerals, exercise, and certain foods can help ease cramps.

Whether you need quick relief or are interested in long-term care for period cramps, this article lists 15 science-backed solutions to help you find the perfect cramp care, what to stay away from, and when to seek help.



Extreme Period Cramps

If at-home management isn't relieving severe, debilitating cramps, or if you're also experiencing vomiting, dizziness, stabbing, or excessive bleeding during your period, check in with a healthcare provider right away.

These accompanying symptoms could point to underlying conditions that need medical attention, such as endometriosis, fibroids, and ovarian cancer.



15 Remedies That Help Ease Period Cramps

Tracking your menstrual cycle can help you stay on top of symptoms, moods, and more. It's especially helpful to prepare for cramps. Perhaps that's looking ahead and scheduling a work-from-home day or packing discrete period remedies for school.

Here are the top 15 remedies to help ease period cramps in and out of the home:

  • Try a pain reliever: Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs), such as Motrin and Advil (ibuprofen) or Aleve (naproxen sodium), can relieve menstrual cramps. These reduce prostaglandin production, the hormones that instigate menstrual cramps, and are considered the first-line treatment.

  • Go for a walk: Light physical activity, like walking, can release feel-good hormones and help increase blood circulation.

  • Use heat: Apply a heating pad over your abdomen or lower back to loosen tense muscles.

  • Soak: Take a warm bath to help alleviate cramps and other symptoms like low back pain. Add essential oils or salts to increase relaxation and soothe tense muscles.

  • Drink water: Extra hydration around your period can reduce bloating and increase blood flow to your muscles, like the uterus, helping curb cramps and avoid dehydration headaches.

  • Drink herbal teas: Ginger, fennel, and chamomile tea have been shown to reduce inflammation and relieve muscle spasms.

  • Orgasm: Climaxing through self-masturbation or partner play has been shown to relieve the pulse of cramps and dump a bunch of feel-good hormones into the bloodstream.

  • Stretch: Yoga poses, like cobra and cat-cow, have been found useful in relieving uterine tension. Taking a mindful moment for yourself to focus on other parts of the body can help bring back autonomy over a heavy cramp day.

  • Acupressure: Press specific acupressure points, like Sanyinjiao. The theory is that this helps the energy flow properly in your body. Various studies have found people believe this helps their menstrual cramps.

  • Massage and aromatherapy: Rubbing essential oils like lavender, rose, geranium, or peppermint over the abdomen and lower belly has been shown to alleviate cramps.

  • Where legal, try cannabis-based products: For some, medical cannabis (medical marijuana) or cannabidiol (CBD) products can increase feel-good dopamine hormones, relax the body, and relieve period pain.

  • Wear loose clothing: Tight clothing around the abdomen can be uncomfortable, which you don't need when experiencing cramps, so keep it loose.

  • Eat well: Eat more foods rich in calcium (broccoli, ricotta), antioxidants (berries or peppers), and lean proteins (chicken or fish), and fruits and vegetables. A mix of carrot and orange juice might help as this combination is high in potassium and magnesium, which may help with the muscle spasms of menstrual cramps. Vitamin C in the juice will also help absorb iron, which is needed to replace the blood lost in menstruation.

  • Try supplements: While the evidence is weak for any supplements to help prevent menstrual cramps, there is some evidence that vitamin B1, fish oil (a source of omega-3 fatty acids), and magnesium may help. Talk to a healthcare provider before adding any supplements to your routine to ensure they won't interact with other medications, are taken at appropriate dosages, and won't affect a fetus if you become pregnant.

  • Free bleed: While studies are lacking, you may find that tampons, cups, or other internal period products can cause discomfort in the vaginal canal, making the whole area more tender. Consider wearing period underwear or pads for heavy cramp days.



How Do I Help My Partner With Period Cramps?

Talk about it. Ask your partner what works best for them during heavy cramp days. Maybe they need space, emotional help, or support around the home. If they do want physical help, it's often easier to strategize together ahead of time so you can stock up on necessary remedies to meet those harder days with ease.



Does Anything Offer Instant Period Pain Relief?

Because everyone's body is different, it's hard to say what will bring immediate relief. Topical treatments, like essential oils, heat, or acupressure, can be fast-acting. Other treatments, like OTC pain relievers or cannabis products, can be quick-acting.

Building the body's reserve of vitamins and minerals can take time, so supplements or foods may be a more long-term or preparation solution.

What Doesn’t Help With Period Cramps

Cramps have been shown to increase with refined flour or sugar, trans fats (hydrogenated oils), caffeine, and alcohol, so steer clear of desserts high in sugar, fried foods, and heavy amounts of alcohol for up to a week before your period.

Summary

Period cramps can get in the way of life, work, and socializing, but tracking your period and stocking up on natural remedies can make a world of difference. Several natural and over-the-counter remedies, like pain relievers, heat, and light exercise, can help ease cramps.

Everyone is different, so try a combo of solutions and remember to track your progress and findings to meet each period more prepared.

Read the original article on Verywell Health.