10 Natural Remedies for Period Pain That Actually Work
Discover evidence-based natural remedies for menstrual cramps, from heat therapy and exercise to dietary changes and supplements that can help reduce period pain.
Period pain (dysmenorrhea) affects up to 84% of women at some point in their lives. While over-the-counter pain relievers can help, many women prefer natural approaches. Here are 10 evidence-based remedies that can make a real difference.
1. Heat Therapy
Heat is one of the most effective natural remedies for menstrual cramps. A study published in Evidence-Based Nursing found that heat therapy was as effective as ibuprofen for period pain.
How to use it:
- Apply a heating pad or hot water bottle to your lower abdomen
- Take a warm bath
- Use adhesive heat patches for on-the-go relief
2. Exercise and Movement
It might be the last thing you feel like doing, but gentle exercise releases endorphins — your body’s natural painkillers.
Best exercises during your period:
- Walking
- Yoga (especially restorative poses)
- Swimming
- Light stretching
- Pilates
3. Magnesium
Magnesium helps relax smooth muscle tissue, including the uterus. Many women are deficient in this crucial mineral.
How to get more magnesium:
- Supplements (200-400mg daily)
- Epsom salt baths
- Foods: dark chocolate, nuts, seeds, leafy greens
4. Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that can help reduce prostaglandins — the compounds responsible for uterine contractions.
Sources:
- Fatty fish (salmon, sardines, mackerel)
- Fish oil supplements
- Flaxseeds and chia seeds
- Walnuts
5. Ginger
Multiple studies show ginger is as effective as NSAIDs for period pain. It works by reducing prostaglandin production.
How to use it:
- Fresh ginger tea (steep sliced ginger in hot water)
- Ginger supplements (250mg, 4 times daily)
- Add fresh ginger to meals
6. Anti-Inflammatory Diet
Chronic inflammation can worsen period pain. An anti-inflammatory diet may help.
Foods to include:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Healthy fats (olive oil, avocados)
Foods to limit:
- Processed foods
- Refined sugars
- Excessive caffeine
- Alcohol
7. Acupuncture and Acupressure
Traditional Chinese medicine techniques have shown promise in studies. Acupressure point SP6 (three finger-widths above the ankle bone) is particularly helpful.
8. TENS Therapy
Transcutaneous electrical nerve stimulation (TENS) uses mild electrical currents to block pain signals. Small, portable TENS devices are now available for home use.
9. Herbal Remedies
Several herbs have traditional use for menstrual pain:
- Cramp bark — as the name suggests, traditionally used for cramps
- Chamomile — anti-spasmodic and calming
- Fennel — may reduce uterine contractions
- Cinnamon — anti-inflammatory properties
Always consult a healthcare provider before starting herbal supplements.
10. Stress Reduction
Stress increases cortisol, which can worsen period pain. Stress-reduction techniques include:
- Meditation and deep breathing
- Progressive muscle relaxation
- Adequate sleep
- Limiting stressors when possible
When Natural Remedies Aren’t Enough
See a healthcare provider if:
- Pain prevents normal activities
- Pain has suddenly worsened
- You experience heavy bleeding
- Pain occurs outside your period
- Natural remedies provide no relief
Severe period pain can be a sign of conditions like endometriosis or fibroids that require medical attention.
Track What Works for You
Everyone responds differently to various remedies. Use Ona to track which interventions help reduce your pain so you can build a personalized toolkit for managing your periods.
Written by
Kasia Bednarska
