How to Get Rid of Period Cramps

Co-authored by Aimee Eyvazzadeh, MD, MA and Ali Garbacz, B.A.

Last Updated: September 26, 2024 Fact Checked

Periods are never any fun, especially if they come with debilitating cramps. Fortunately, there are many different things you can try to relieve cramping. And while there's probably nothing you can do to prevent menstrual cramps, you can keep them from being as intense. ^{[1]
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Here are 13 effective ways to get rid of period cramps.

1

Take an over-the-counter anti-inflammatory medicine.

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Use ibuprofen (Advil, Motrin IB) or naproxen sodium (Aleve). For best results, start taking a regular dose the day before you anticipate cramping will start. Having a base level of the drug in your system helps them work better. Keep taking a regular dose throughout your period following the instructions on the label. ^{[2]
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- If you don't get enough pain relief, talk to your doctor. They might approve a larger dose or prescribe a stronger pain medication that will work better for you.

2

Use a heating pad for 15-20 minutes.

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Place the heating pad on your tummy or lower back to ease cramps. Heat also improves blood flow, which can help with cramping. ^{[3]
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Research source} For some people, heat is even more effective than an over-the-counter pain reliever. ^{[4]
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- You can also soak in a hot bath, which can be relaxing for your body and your mind.

3

Lie on your side to relieve pressure on your back.

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Lie on your side with your knees pulled up toward your chest. This works well to relieve pressure on your lower back, which can be intense when you're having cramps. You might put a pillow between your knees as well or lay flat on your back with a pillow under your knees. ^{[5]
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- You might find it even more comfortable to place a heating pad on your abdomen or cover yourself with a weighted blanket.

4

Drink more water.

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As your period draws near, you're more likely to retain water (bloating), which in and of itself can be painful. Simply drinking more water can reduce the severity of your cramps and might even shorten your period. Drink 6 to 8 glasses of water each day. ^{[6]
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5

Breathe deeply to relax your body.

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Deep breathing exercises can reduce the intensity of cramps. For an easy breathing exercise, sit in a comfortable position and turn your thoughts to your breath. Inhale slowly through your nose and imagine your lungs filling with air from the bottom to the top. Pause, then exhale through your mouth, releasing the air just as slowly as you brought it in. Repeat for 5-10 breath cycles. ^{[7]
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- Similarly, doing yoga can also be effective in reducing pain from menstrual cramps. ^{[8]
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6

Try herbal tea to reduce muscle spasms.

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You can find this herbal tea at any grocery store. Brewing a cup before going to bed will help you relax and can improve your sleep quality as well. ^{[9]
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7

Try a massage, acupuncture, or acupressure treatment.

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These alternative therapies reduce cramps for many people. While these alternative therapies aren't government-regulated and haven't been studied extensively, they are considered safe. If you've tried other remedies and weren't happy with the results, they're worth a try. ^{[10]
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Cleveland Clinic
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- You might also try physical therapy that aims to reduce pressure at certain trigger points associated with menstrual cramps. Nerve stimulation therapy can also help. ^{[11]
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  American College of Obstetricians and Gynecologists
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- Keep in mind that many of these alternative therapies can be costly, and they typically aren't covered by health insurance.

8

Exercise regularly to reduce cramping.

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Cardiovascular exercise improves blood flow to make cramping less intense. Make exercise a part of your routine and aim for 20-30 minutes of moderate-intensity exercise on most days of the week. ^{[12]
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Cleveland Clinic
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Go to source} This can be as simple as going for a walk. Choose an activity you enjoy so you'll be motivated to get out there and move around. ^{[13]
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Research source}
- During PMS, exercise is also helpful—if you can get yourself moving. Sometimes you might not feel up to it, but if you can manage even a short walk, it'll get those endorphins pumping and you might find you start to feel a little better. ^{[14]
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9

Eat anti-inflammatory foods to promote blood flow.

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Fruits, vegetables, and whole grains help cramping over time. This won't help you much if you only do this when your cramps set in—this is a lifestyle change. Make adjustments gradually, replacing refined grains like white bread and pasta with whole grains and eliminating processed and fried foods. ^{[15]
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- You might also notice less cramping if you avoid animal products entirely, especially meat and dairy.
- This is an easier change to make if you get your family and friends involved—it's hard to change your way of eating on your own. Make the change slowly, eliminating one food at a time over the course of several weeks.
- Talk to your doctor or work with a nutritionist to come up with food options that will leave you feeling full and provide you with the nutrition you need.

10

Avoid caffeine and sugar.

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Sugar and caffeine make period cramps worse. Sugar is highly inflammatory and caffeine can restrict blood flow. If you’re experiencing cravings, reach for a decaf coffee if you must, or have a small piece of dark chocolate. ^{[16]
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- If you're having a hard time with sugar cravings, try a cup of hibiscus tea, which can help naturally calm the urge for something sweet. ^{[17]
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11

Take dietary supplements to reduce cramping.

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Omega-3 and magnesium supplements might ease cramps. Vitamins E, B-1 (thiamin), and B-6 also help some people reduce the intensity of their cramps. Talk to your doctor before taking any nutritional supplements, especially if you're taking medication for other conditions. ^{[18]
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Research source}
- Like changing your diet, supplements are more of a lifestyle change. If you only take these supplements during your period, you likely won't notice much effect. However, if you take them for a month or two, you might start to see a difference.

12

Talk to your doctor about birth control.

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Hormonal birth control can help treat painful periods. Birth control methods that contain estrogen and progestin, which may come as a pill, patch, or vaginal ring, tend to work best. However, methods that only contain progestin might also work. Talk to your doctor about options that will best suit you and your lifestyle. ^{[19]
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American College of Obstetricians and Gynecologists
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- You can also get a hormonal intrauterine device (IUD) implanted to help with menstrual cramps. The IUD frequently results in a lighter menstrual flow, which makes the whole experience less intense. Over time, you might even stop bleeding completely.

13

Get medical help if other remedies don't help.

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Severe cramps might be a sign of something more serious. If your period pain is so bad that it's hard for you to do everyday activities, or if nothing seems to make it better, make an appointment with a gynecologist. Tell them about your menstrual history, your lifestyle, and any drugs you're taking for other medical conditions. All of this information will help them figure out what might be making your cramps so bad and what they can do to help. Possibilities include: ^{[20]
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Mayo Clinic
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- Pelvic inflammatory disease: An infection of your reproductive organs
- Endometriosis: The lining of your uterus grows outside your uterus, leading to severe pain
- Adenomyosis: Your uterine lining grows into the muscle wall of your uterus
- Uterine fibroids: Non-cancerous growths that cause severe cramping unless removed

Expert Q&A

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Question

What if I have persistent cramps?

Aimee Eyvazzadeh, MD, MA
OB/GYN & Fertility Specialist
Aimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.

Aimee Eyvazzadeh, MD, MA

OB/GYN & Fertility Specialist

Expert Answer

Go see a doctor. Severe and perpetual period cramps can be a sign of fibroids and endometriosis. I wouldn't worry right away, but it is something you need to get an evaluation.

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Question

What's the fastest way to get rid of period cramps?

Aimee Eyvazzadeh, MD, MA
OB/GYN & Fertility Specialist
Aimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.

Aimee Eyvazzadeh, MD, MA

OB/GYN & Fertility Specialist

Expert Answer

The best thing you can do is take an NSAID, like ibuprofen. In my opinion, that's really the only thing you can do. Any of the other ideas out there may help a bit, but that's really the only solution I know of.

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Question

Does my weight impact my cramping?

Aimee Eyvazzadeh, MD, MA
OB/GYN & Fertility Specialist
Aimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.

Aimee Eyvazzadeh, MD, MA

OB/GYN & Fertility Specialist

Expert Answer

Yes, the higher your BMI is, the more likely you are to get cramps. Keeping your BMI in a healthy range will minimize the amount of period cramps you run into.

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Tips

Keep track of your periods so you'll know when to anticipate them. If you start some of these remedies in advance, they'll be more effective. ^{[21]
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Get plenty of rest, both before and during your period. Having a regular sleep schedule can help reduce your feelings of fatigue. ^{[22]
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If you don't have a heating pad, here's a good way to make your own. Soak a dish towel in water and squeeze the excess water out. Fold the towel and wrap it with Saran Wrap, then put it in the microwave for 1 minute (the Saran Wrap shouldn't melt). Next, put the Saran-wrapped towel inside a pillow case. This always works well for me!
Take a nap! If you can't find any effective methods to get rid of the cramps, try sleeping through them. If you're having trouble falling asleep because of the cramps, try putting on some relaxing music to ease you into sleep.
If pain medications and heating pads aren't doing the trick, try distracting yourself with a really interesting TV show or movie. This can help you keep your mind off the pain.

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Warnings

If you have severe cramps that don't respond to any basic treatments, contact your doctor as soon as possible. Your cramps might be a symptom of a more serious underlying condition. ^{[23]
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How to Get Rid of Period Cramps

Steps

Take an over-the-counter anti-inflammatory medicine.

Use a heating pad for 15-20 minutes.

Lie on your side to relieve pressure on your back.

Drink more water.

Breathe deeply to relax your body.

Try herbal tea to reduce muscle spasms.

Try a massage, acupuncture, or acupressure treatment.

Exercise regularly to reduce cramping.

Eat anti-inflammatory foods to promote blood flow.

Avoid caffeine and sugar.

Take dietary supplements to reduce cramping.

Talk to your doctor about birth control.

Get medical help if other remedies don't help.

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