A female body goes through menstruation every month. Menstrual cramps are common and may occur before and during your period. While some women are lucky to smoothly go through their periods, many experience mild cramps and discomfort. There are women who suffer tremendously due to severe pain, making a serious dent in their daily activities.

Women need to understand their bodies properly and their period pattern. If there is a certain cramping pattern every month, you can ease the pain with self-control and home remedies. Below are a few home remedies that can help you reduce your pain and irritation during menstruation.

Ways to ease period pain

  1. Heat Patch

Period cramps occur around the abdomen area as you shed the uterine lining during menses. Using a heat patch or wrapping a hot towel around your abdomen boosts blood circulation and relaxes your uterine muscles. Heating pads are even more effective than acetaminophen (Tylenol). Heat patches are easily available at a drug store and they are user-friendly. They are more convenient than using electric heating pads and hot water bottles.

  1. Essential Oils

Researchers have proven that some essential oils, when massaged onto the abdomen, ease period cramps to a great extent. You can also use a blend of oils. An essential oil needs to be mixed with a carrier oil like coconut oil or jojoba oil. Carrier oils help the essential oil spread and penetrate into your skin. Just check the oil first on a small area of skin for allergy testing before applying it to your tummy during your period.

The following are the most effective essential oils that reduce period cramps:

  • Lavender
  • Sage
  • Rose
  • Marjoram
  • Cinnamon
  • Clove
  1. Pain killer

If the pain is a little more than mild, you may seek over-the-counter (OTC) pain relievers. These help with abdominal cramps as well as headaches etc. Nonsteroidal anti-inflammatory drugs (NSAIDs) are the best. These don’t just relieve pain and inflammation, but they also reduce the number of prostaglandins produced by your body and lessen their effects.

OTC NSAIDs are listed as under:

  • Ibuprofen (Advil, Motrin)
  • Naproxen (Aleve)
  • Aspirin (Bufferin)

According to the latest reports, ibuprofen is the best among all the above, especially for dysmenorrhea. These medications work best if taken under your doctor’s guidance, considering your history of heart, liver, and kidney function.

  1. Exercise

Low-to-medium intensity workouts help in reducing period pain. 30 minutes of aerobic exercise thrice a week for about 8 weeks significantly reduces cramps during periods. Aerobics, cycling, brisk walking, dancing, playing a sport, etc. on a regular basis enhances your resistance power during menstruation. 

  1. Hot Bath

Getting soaked in a hot bath relaxes your abdomen, pelvic and back muscles. To boost pain relief, add essential oils like lavender, sage, or rose mixed with carrier oil to your bathwater. Adding Epsom salt into the water also reduces inflammation. A 15-minute hot bath is the minimum required to give you results.

  1. Yoga and meditation

Our medieval science has proved the countless benefits of yoga. A one-hour yoga session at least once a week shows you great results during period cramps. Meditation and breathing techniques also relax you mentally and physically. An increase in blood flow, better immunity, muscle relaxation, etc. are just a few benefits of yoga and meditation.

  1. Supplements

Taking dietary supplements on a regular basis under a doctor’s advice may help reduce period cramps.

Below are a few supplements that help in reducing period pain:

  • Calcium
  • B6, B1, E, and D vitamins
  • Vitamin B12 and fish oil
  • Magnesium
  1. Avoid certain foods

While you want a smooth period, it is best to make certain alterations to your diet for those 5 days in a month. Below are the kinds of foods that you need to avoid as they cause water retention, bloating, and discomfort.

  • Salty foods
  • Caffeine
  • Alcohol
  • Fatty foods
  1. Hydration

Dehydration causes more painful abdominal cramps. It is advisable to drink at least 8 ounces of water per day in order to stay well hydrated. You can stay hydrated by taking other kinds of nutritious fluids too. Fruit juices, chamomile or ginger tea work very well during period pain. Detox water with a hint of cucumber, mint, or lemon gives you a spa-like treat while keeping your body light.

  1. Diet

Anti-inflammatory foods like cherries, avocado, virgin olive oil, blueberries, squash, tomatoes, and bell peppers are good choices during menses. Coldwater fish are high in omega-3 fatty acids, helping you overcome period pain. Calcium-rich foods like beans, almonds, and dark leafy greens aid in combating severe menstrual pain and enhance overall health. Including fennel, cinnamon, pycnogenol, dill, and curcumin in your diet reduces inflammation to a great extent. A healthy, balanced diet should be practiced throughout the year, not just for a few days a month during your period.

11. Work on points


Acupuncture and acupressure are eastern healing treatments that trigger certain points on the skin to ease pain in certain body parts. These therapies are very effective during menstrual cramps. For acupuncture, needles are pricked onto the trigger points of the skin to alleviate the pain. Pressing certain points on the skin stimulates the connected body parts through acupressure. This relaxes the body parts that are in pain. These healing methods are natural and drug-free, and you can do them yourself after learning the right points and their effects.

  1. Sleep

Correct sleep always plays a big role in your overall mental and physical well-being. Women suffering from insomnia are more prone to severe dysmenorrhea. A good night’s sleep keeps painful menstrual symptoms at bay. It can be done by going to bed at about the same time every night and rising early. This maintains your biological clock properly. You can also include listening to soothing music or taking a warm bath before going to bed in order to relax your mind. This results in a healthy menstrual cycle.

  1. TENS machine

The TENS machine is the latest invention to relieve period pain. Welme has launched a period pain relief device that emits low-voltage electrical currents to treat pain. You have to attach the sticky electrode patches to your skin over your lower abdomen or back where there is pain. You set the intensity according to your requirements. The currents passing through it stimulate your nerves and relax them. This menstrual pain relief device gives natural treatment and is chemical-free. It is a pocket TENS machine that is easily portable and you can carry on with your daily routine activities.

Thus, this period pain relief device is a blessing in disguise for women having a little severe pain who want to treat it without any medication.

Bottom Line

Period cramps are very common, but they make life worse when they disable our daily life functions. The above are natural ways you can try to heal your pain. It is advisable to seek them first and see if they make a difference to your body for the better. These are the ways that just don’t help during periods but improve your overall well being too. The best part is that they do not have any side-effects. If the pain still persists, it is advisable to consult a doctor in order to start the correct medication.