Home Remedies For Painful Periods (That Actually Work)

Every month, for 1-2 days, more than 50 percent of women who menstruate suffer from painful periods.

For some, the pain is manageable, causing mere discomfort. For others, the pain is unbearable… so bad that it makes you wish you didn’t have ovaries. The pain isn’t just distressing; it interferes with your everyday activities.

Reaching for painkillers isn’t always the preferred choice, as they should only be taken after consultation with a Gynecologist. And not to forget the side effects that come with them…

In such cases, finding relief through home remedies for painful periods is the simplest and safest way. Herbs like Shatavari Powder are one of the popular remedies for period pain as well as support hormonal balance. Let’s dive into some other home remedies that can help you soothe your period cramps.

Recommended Ayurvedic Products For Regular Periods and Easing Menstrual Pain

• She Care Juice
• Shatavari Juice

6 Best Home Remedies For Period Cramps

1. Apply Heat to Your Abdominal Area

Now, this is one of the home remedies for painful periods that probably every woman has tried and found relief for sure.

Do you know why this method works?

The cramping that occurs during periods is because of the muscles in your uterus contracting and tightening. This happens due to chemicals called prostaglandins that are produced by your uterus during periods. They are highest in the first days, which is why the period pain is usually worse then. As your period continues and the lining of your uterus sheds, prostaglandin levels decrease, and the pain usually subsides.

Applying heat helps relax the muscles around your abdominal area which includes your uterus, which may relieve pain. 

You can also place a hot water bottle or a heating pad on your lower back to get rid of the pain in your back. Another effective way to apply heat is by soaking in a warm bath, which can help relax the muscles in your abdomen, back, and legs, providing overall relief.

2. Do Yoga or Engage in Gentle Exercise

Yes, we know when you have those cramps, exercise might be the last thing you feel like doing.

But to your surprise, according to research in Australia about home remedies for painful periods, it was found that exercise is the number one way to find relief.  In fact, moving your body is more effective than taking a painkiller. This is because exercise boosts the release of progesterone and dopamine, hormones that help relieve pain.

But don’t worry, we’re not suggesting you do intense workouts or lift heavy weights. Some gentle stretching or going for a walk or simple yoga poses may help.

Exercise/Yoga for Period Pain

• Deep Abdominal Breathing: Lie flat on the floor. Place your hands on your belly. Breathe in gently through your nose, filling your abdomen and waist with air while keeping your chest still. Don’t force the breath, just let it flow in naturally. Then, purse your lips as if you’re sipping through a straw and slowly exhale for four seconds, feeling your stomach gently contract. Repeat this process several times for the best effect.
• Supta Bhadrasana: Sit with your legs extended, then bend your knees and bring your feet towards your hips. Press your knees gently towards the floor, keeping your back straight.
• Balasana: Start by kneeling on the floor and sitting back on your heels. Stretch your arms forward, and gently lower your forehead to the mat, relaxing into the pose.

Yoga helps your muscles in the abdomen and surrounding area relax, increase the blood flow and relieve pain.

3. Try Herbal Teas To Calm Menstrual Cramps

Herbal teas are not only warm and comforting but can also provide added benefits for menstrual cramps. Many herbs like Shatavari have natural properties that can help reduce inflammation, ease muscle spasms, and promote relaxation.

Teas like chamomile, fennel, ginger, cinnamon, or peppermint can help reduce discomfort during your period. These herbs contain anti-inflammatory and antispasmodic compounds that can relax your uterine muscles and reduce inflammation, which are common causes of period pain. Drinking these teas can provide soothing relief and help calm the body during your period.

These teas inhibit pathways that lead to blood vessel constriction and cramping, as well as provide warmth, offering a calming effect on the body. They also offer other benefits, such as reducing stress and aiding in better sleep.

4. Massage With Essential Oils

A 20-minute massage is another one of the effective home remedies for painful periods.

Use essential oils like lavender, peppermint, rose, fennel, or any other of your choice to gently massage certain points on your abdomen, sides, and back. Just be sure to dilute essential oils with a carrier oil, such as grapeseed or sweet almond oil. A safe ratio is one drop of essential oil per teaspoon of carrier oil.

5. Improve Your Diet To Reduce Period Pain

A diet, rich in fruits, vegetables, and healthy fats, may help pain during periods. A 2020 study published in Nutrients found that women following a healthy diet experienced fewer instances of cramps. On the other hand, women who ate less than two servings of fruit a day were more likely to have pain.

A diet that is lower in inflammatory foods can also ease painful periods. A study with 33 women on a low-fat vegetarian diet for two menstrual cycles showed that they experienced less pain by the end of the study.

Eating more plant-based foods benefits not only your cramps but also your heart health.

To start, swap out less healthy fats like those found in animal products for healthier options like olive oil, as recommended by the American Heart Association.

6. Drink More Water to Reduce Period Bloating

Before and during your period, you may experience bloating, which can make you feel swollen or as if you’ve gained weight. This is caused by water retention, a common period symptom that can also worsen cramps.

Though it may seem counterintuitive, drinking more water throughout the day can actually help reduce bloating and ease the discomfort it causes. Keep a water bottle with you wherever you go so that you can sip water throughout the day.

While everyone’s needs are different, a good goal is to drink at least eight 8-ounce glasses of water each day. Additionally, drinking hot water can improve blood flow and help relax your muscles, which can reduce cramps from uterine contractions.

Also Read: Alleviating Menstrual Cramps: The Ayurvedic Approach

See a Doctor When Needed!

Periods do bring discomfort and pesky cramps but fortunately, there are home remedies for painful periods that you can do to ease your symptoms. If you try the above remedies but do not find relief from symptoms consider seeking professional help.

Although period cramps are common, experiencing severe pain is not normal!

If your cramps are so intense that it is difficult to function, or if you previously had mild pain and now, after the age of 25, you’ve started experiencing severe cramps, consult a Gynecologist. Having extreme pain before or during your period could be a sign of an underlying condition that needs medical attention.