How to Stop Menstrual Cramps

To stop or ease menstrual cramps quickly, you can use a combination of heat therapy, over-the-counter medication, and simple home remedies. Managing menstrual cramps effectively requires a combination of immediate relief techniques and targeted lifestyle strategies to reduce overall inflammation. When prostaglandins cause the uterus to contract, blood flow temporarily decreases, leading to pain and inflammation.

When menstrual cramps start, taking rapid action can lower prostaglandin levels and relieve tight pelvic muscles. Over half of women who menstruate experience menstrual pain, also known as dysmenorrhea, for one to two days every month. And even though menstrual pain can mean headaches or general discomfort, the pain is typically caused by menstrual cramps.

Menstrual cramps happen when your uterus contracts to shed its lining, also known as the uterine lining. This can cause pain in your stomach, lower back, groin or upper thighs. Like 90% of menstruating women, you may experience premenstrual syndrome (PMS) when you are about to get your period.

Dealing with menstrual cramps, irritability, fatigue, and other menstrual symptoms every month can be as frustrating as it is painful.

The good news is there are many remedies you can do at home that might help you relieve menstrual cramps and other menstrual symptoms. Place a heating pad, hot water bottle, or warm gel pack on your lower abdomen or lower back for 15–20 minutes to relax the uterine muscles. A warm bath or shower also helps.

Heat therapy is as effective as over-the-counter pain relievers for menstrual pain. A little heat can help your muscles relax, improve blood flow and relieve tension. Try sitting with a heating pad over your lower stomach, taking a hot shower or relaxing in a hot bath.

In addition to home remedies, other therapies and prescription medications can help reduce menstrual pain, even for those living with chronic conditions that cause more intense menstrual symptoms. The hormone prostaglandin can cause muscle contractions and pain. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds more easily.

Anti-inflammatory medicines like ibuprofen can provide fast-acting relief by reducing the amount of prostaglandins in your body.

Over-the-counter (OTC) medicines may not always magically cure menstrual cramps, but they can often improve pain significantly. For best results, only take OTC medicines when you start to feel cramps. Speak with your doctor if you are not sure which OTC medication is best for you.

Use nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen. For the best results, take them at the very first sign of your period or cramps to block prostaglandin production. Vitamin D can help your body absorb calcium and reduce inflammation.

Other supplements, including omega-3 fatty acids, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful. For best results, take supplements every day, not just during your period. Because some supplements interact with medications, be sure to ask your doctor before taking anything new.

Drinking plenty of water prevents fluid retention and bloating, which can aggravate lower abdominal discomfort.

A few days before your period begins, and maybe even during your period, you may feel like your stomach or other parts of your body are swollen, or that you have gained weight. This is due to water retention, or bloating. Bloating is a normal and common menstrual symptom, but it can cause discomfort and make menstrual cramps worse.

While it may sound counterintuitive, drinking water regularly throughout the day can help reduce bloating during your period and alleviate some of the pain it causes. Try carrying a water bottle around with you and fill it up several times during the day. How much water each person should drink can vary, but a good goal is to drink at least eight, 8 glasses of water per day.

Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can lessen cramps caused by uterine contractions. Certain types of herbal tea have anti-inflammatory properties that can reduce bloating and inflammation, and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping.

Drinking cinnamon, lemon, dandelion, and hibiscus teas can help with bloating.

Raspberry leaf, chamomile, thyme, and oolong teas can help relieve menstrual cramps. And ginger, peppermint and green teas can help with both. Sip ginger or chamomile herbal tea, or drink plenty of warm water to reduce bloating and muscle tension.

Ginger, in particular, possesses anti-inflammatory properties that have been shown to reduce cramp severity. Plus, these herbal teas can have other benefits, like stress relief and helping with insomnia. Prostaglandin production is linked to systemic inflammation.

Focus on adding anti-inflammatory foods to your meals such as omega-3 fatty acids, magnesium, and vitamin B. Avoid heavy caffeine, alcohol, and salty foods. Salmon, flaxseeds, chia seeds, and walnuts help combat tissue inflammation. Leafy greens, dark chocolate, almonds, and pumpkin seeds help regulate muscle contraction and nerve function.

Some foods can offer natural relief for cramps, and they taste great.

Anti-inflammatory foods can help promote blood flow and relax your uterus. Try eating berries, tomatoes, pineapple and spices like turmeric, ginger or garlic. Leafy green vegetables, almonds, walnuts and fatty fish, like salmon, can also help reduce inflammation. Reduce your intake of high-sodium foods, refined sugars, caffeine, and alcohol during the luteal phase, as these can increase fluid retention and worsen cramping.

Adjusting your daily diet and habits throughout your cycle can significantly reduce the intensity of cramps over time. While a brownie or french fries might sound delicious, foods high in sugar, trans fat, and salt can cause bloating and inflammation, which make muscle pain and cramps worse. So, try to reduce your intake of red meat, highly processed foods and foods with added oils or sugar as much as possible.

If you need substitutes, reach for fresh fruits and vegetables, lean meats and unsalted nuts and seeds. Caffeine causes your blood vessels to narrow, including those in your uterus, which can make cramps more painful. If possible, switch to lower-caffeine teas or decaf during your period.

If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick 10-minute walk to boost your energy.

Lack of sleep increases pain sensitivity and stress hormones. Aim for 7 to 9 hours of quality sleep, using a pillow between or under your knees to reduce pelvic pressure. Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress.

If you are not sure how to relieve stress, try guided imagery. Simply close your eyes, take a deep breath and imagine a calm, safe place that is significant to you. Stay focused on this space for at least a few minutes while you take slow, deep breaths.

Gently massage your lower belly in a circular motion with a warm, diluted essential oil to ease tightness. One study found that massage therapy significantly reduced menstrual pain in women with endometriosis. Massages may reduce uterine spasms by relaxing the uterus.

In order to manage menstrual cramps most effectively, massage therapy should focus on the abdominal area.

But a full body massage that reduces your overall stress may also help to relieve menstrual cramps. Some people find relief with alternative medicine practices like acupuncture and acupressure. Acupuncture is a practice that stimulates the body by placing needles in the skin.

Acupressure stimulates the body without needles by putting pressure on certain points of the body. These practices can help you relax, release muscle tension and improve blood flow throughout your body. While high-intensity workouts might feel daunting, light physical activity releases endorphins.

Go for a short walk or do light yoga stretches to release endorphins and improve blood flow. Cat-Cow, Child’s Pose, and Reclined Bound Angle pose gently stretch the pelvic floor and lower back muscles. A 20-minute walk boosts circulation without putting excessive strain on the body.

If you are in pain, exercise might be the last thing on your mind.

But even gentle exercise releases endorphins that make you feel happy, reduce pain, and relax your muscles. 15 minutes of yoga, light stretching or walking might be all you need to feel better. Some menstrual pain is normal for most, but if you have pain that is severe or also occurs outside of your period, it may be caused by an underlying condition, which can be referred to as secondary dysmenorrhea.

Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS that affects about 5% of menstruating women. Doctors are not sure what causes PMDD, but women with high levels of stress, depression or a family history of depression are more likely to experience it. Symptoms of PMDD are similar to PMS, but more intense, including more painful cramps.

Uterine fibroids are benign growths that may develop in the lining of the uterus. Uterine fibroids can be so small that it is impossible to see them with the naked eye, or big enough to change the shape of your uterus. Uterine fibroids usually appear during childbearing years and often shrink or go away completely after menopause.

Since uterine fibroids grow in the uterine lining, they can cause heavy periods and painful menstrual cramps.

If this is the case, your doctor may recommend uterine fibroid treatment. Doctors cannot be sure who will develop uterine fibroids, but certain factors can increase one’s risk. These include age, African American ancestry, having a family history of uterine fibroids, and being overweight.

An ovarian cyst is a usually harmless sac of fluid that forms in or on your body. Ovarian cysts develop in the ovaries, typically during ovulation. Many women develop at least one small cyst every month that naturally fades. However, some women have multiple or large ovarian cysts which can cause pain or complications.

In these cases, medical treatment might be needed to manage the cysts. Ovarian cysts can also be caused by polycystic ovary syndrome (PCOS). This is a condition where a hormone imbalance causes many small, harmless cysts to grow in the ovaries.

This can cause painful periods, difficulty getting pregnant, insulin resistance, and other health concerns.

Symptoms of PCOS include irregular periods, excess hair on the face and body, weight gain, difficulty losing weight, acne, and thinning hair. A doctor can prescribe treatments to help manage PCOS symptoms. When the uterus and ovaries become infected, this is called pelvic inflammatory disease (PID).

The PID usually begins when bacteria from a sexually transmitted infection (STI) makes its way to the reproductive organs. PID can also happen following a surgical procedure. While many women experience no symptoms of PID, it can cause painful cramps for some people.

The uterine lining, also known as the endometrium, grows inside the uterus. But if you have endometriosis, your endometrium grows outside the uterus, usually in other parts of your reproductive organs like the ovaries or fallopian tubes. When your body tries to shed uterine tissue during your period, the endometrium growing outside the uterus has nowhere to go.

It can become trapped in the body.

This can cause painful cramps, heavy bleeding, irritation and inflammation. With advances in medicine, most cases of endometriosis can be well managed with medications and procedures. Adenomyosis is a treatable condition where the endometrium grows into the muscle wall of the uterus.

The endometrium can affect the entire uterine muscle, but it usually affects one spot. Adenomyosis is a manageable condition, but it can cause severe cramps. Doctors are not sure exactly what causes adenomyosis, but women who have had children or undergone uterine surgery have a higher risk of developing it.

Consult a healthcare provider or gynecologist if your cramps are severe, do not respond to OTC medicine, last longer than 3 days, or interfere with your daily life, as they could be a sign of underlying conditions like endometriosis or fibroids. While mild to moderate dysmenorrhea is common, severe or debilitating pain is not something you have to live with.