Menstrual Cramp Home Remedies for Natural Relief

Why menstrual cramps happen

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating. During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which are your muscles at work. Some women and girls may experience nausea, vomiting, headaches, or diarrhea as well.

Doctors aren’t sure why some women experience painful menstruation and others don’t. But some factors that are associated with more intense pain include:

• having a heavy blood flow
• having your first child
• being under the age of 20, or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a hormone that influences your womb

Other factors include growths in your womb, endometriosis (abnormal uterine tissue growth), and use of birth control.

For mild to temporary cramps, some home remedies can help provide relief. Read on for tips on getting fast relief and how to potentially lessen the pain during your next cycle.

FAST RELIEF

For immediate relief, try …

1. Taking over-the-counter medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve, Naprosyn). These drugs help lower your body’s production of prostaglandin. NSAIDs aren’t as effective as oral contraception, but they can help reduce pain.

2. Applying heat

Applying heat to your abdomen and lower back may relieve pain. A 2012 study focused on women 18 to 30 years old who had regular menstrual cycles found that a heat patch at 104°F (40°C) was as effective as ibuprofen.
If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or you can make your own heating pad:

1. Cut and sew together two pieces of fabric, leaving a hole at the top.
2. Fill with uncooked rice and sew up the hole.
3. Microwave for a few minutes to the desired temperature. Don’t overheat!
4. Let cool, if necessary. Or wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

3. Massaging with essential oils

Massage therapy for about 20 minutes can help reduce menstrual pain. One study looked at women with period pain caused by endometriosis. The researchers found that massages significantly reduced pain immediately and afterward. Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.
Watch this video for a tutorial on massaging for menstrual pain:

Adding essential oils for an aromatherapy style of massage may have additional benefits. A study divided 48 women experiencing menstrual pain into two groups: One group received a cream containing essential oils, while the other received a cream containing a synthetic fragrance. The group who used essential oils experienced a significant reduction in amount and duration of pain.

The researchers used blend of lavender, clary sage, and marjoram oil in this study. You can buy a scented massage oil with similar ingredients or make your own.

4. Having an orgasm

While there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests it may help. Vaginal orgasms involve your whole body, including your spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters like endorphins and oxytocin. Endorphins can decrease pain perception.

Dr. Barry Komisaruk, a psychology professor at Rutgers University who studies the female orgasm, told the BBC, “Vaginal orgasms [are described] as being internal and involving the whole-body; that’s probably because the nerves that carry sensations from the clitoris are different from the nerves from the vagina.” His 1985 study with Dr. Beth Whipple was the first to find that vaginal self-stimulation doubled women’s tolerance for pain.

5. Avoiding these foods

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on fruits like strawberries or raspberries.