How to Reduce Menstrual Cramps

Co-authored by Janice Tieperman Medically reviewed by Lacy Windham, MD

Last Updated: September 5, 2024 Fact Checked

If you’re on your period and you're experiencing a dull ache or sharp pain in your abdomen, you probably have menstrual cramps. These uncomfortable cramps are caused by your uterus contracting to shed its inner lining and help the blood flow. ^{[1]
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Research source} While menstrual cramps can range from mildly unpleasant to downright painful, there are a few things you can try to reduce your cramps in the moment and over time.

1

Take over the counter medication.

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Pain relievers can reduce your menstrual pain fast. Nonsteroidal anti-inflammatory drugs (NSAIDS) like ibuprofen or naproxen are available at most drug stores. Start out by taking 400-600 mg of ibuprofen every 4–6 hours or 800 mg every 8 hours with a maximum dose of 2400 mg daily. ^{[2]
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Mayo Clinic
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- Start taking the medication as soon as you feel the cramps coming on, and continue taking them until your cramping has passed.
- Try ibuprofen brands such as Advil and Motrin. You can also try naproxen brands such as Aleve.

2

Use a heating pad.

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Heat is a very effective way to relieve pain from menstrual cramping. Put a heating pad or a warm water bottle on your lower abdomen or your lower back. Hold it there for 10 to 20 minutes until your cramping starts to feel better. ^{[3]
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National Health Service (UK)
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- You can also buy heat patches from the drug store that stick onto your skin.

3

Take a hot bath.

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It’s another way of putting heat on your lower abdomen. Fill up your tub with warm water or take a warm shower. Focus on relaxing and letting your abdomen and lower back soak in the water until your cramps feel better. ^{[4]
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MedlinePlus
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- To make it even more relaxing, try lighting a few candles and adding some bath salts to the tub. You can give yourself a nice treat to make up for the pain and discomfort you might be feeling.

4

Massage your abdomen gently.

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Sometimes, it helps to put gentle pressure on the affected areas. Lie down and prop your feet up. From your reclined position, gently massage your lower back and abdomen. If the massage hurts, try to reduce the amount of pressure you’re putting onto your skin. ^{[5]
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National Health Service (UK)
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- You can also ask someone else to massage your abdomen for you. However, caution them against going in too hard, and make sure you feel relief instead of more pain.

5

Do some light exercise.

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Exercise can help relieve menstrual symptoms in general. Exercise releases endorphins which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps. ^{[6]
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- Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym.

6

Meditate or do yoga.

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The relaxation aspect can help you cope with pain. If you feel up to it, try doing some simple yoga poses, like downward dog or child’s pose. Or, simply sit quietly for 5 to 10 minutes and try to empty your mind while focusing on your breathing. ^{[7]
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American College of Obstetricians and Gynecologists
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- If you are having trouble meditating for the first time, try looking up a guided meditation video.

7

Take daily supplements.

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Vitamins can help lower menstrual cramps over time. The mechanisms for this are not well understood, but the many dietary supplements have been shown to reduce cramping. Take Vitamin E, omega-3 fatty acids, vitamin B-1 (thiamin), vitamin B-6, or magnesium supplements every day. ^{[8]
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Mayo Clinic
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- You can find supplements at most health stores. Always read the dosage instructions on the back, and don’t take more than directed at one time.

8

Eat foods that fight inflammation.

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Less inflammation can lead to less pain during menstruation. Try eating more fruits, vegetables, whole grains, legumes, nuts, and seeds in your daily diet to reduce your menstrual cramps over time. Try to limit the amount of animal fat and oils you eat to avoid making your cramping worse. ^{[9]
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Research source}
- Try to avoid fatty foods like donuts, cheese, fried food, and chips when you’re on your period.
- Stay away from refined grains like white bread, refined cereals, and pastries.

9

Give acupuncture a try.

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Acupuncture has been used as a pain relief method for over 2,000 years. In this method, hair-thin needles are placed into the skin at specific locations on your body. The needles do not cause pain for most people, and some find that it reduces menstrual cramps. ^{[10]
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Mayo Clinic
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- Although there have been some studies on acupuncture and menstrual cramps, science doesn’t back it up 100% yet. However, it doesn’t hurt to try.

10

Talk to your doctor about birth control.

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Hormonal birth control can help reduce pain on your period. If you’ve tried every home remedy and nothing is working, birth control might be the right choice for you. Make an appointment with your doctor to talk about your options and see if it can help your period pain. There are tons of different kinds of hormonal birth control, including: ^{[11]
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Research source}
- Birth control pill
- Birth control patch
- Birth control implant
- IUD

11

Talk to your doctor if your pain is severe.

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Severe period pain can be a sign of something more serious. Dysmenorrhea is the official name for severe period pain, but it can be influenced by different factors depending on the type you have. If you have lots of really painful cramps, consider speaking to a doctor or gynecologist to get a formal diagnosis. ^{[12]
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Johns Hopkins Medicine
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- People with dysmenorrhea may also experience symptoms like lower abdominal pain, lower back pain, fatigue, headaches, diarrhea, vomiting, leg pain, and weakness.
- Dysmenorrhea falls into 2 categories: primary and secondary. Primary dysmenorrhea is noticeable from your first period, and can be attributed to a chemical issue within the body. Secondary dysmenorrhea is typically caused by conditions like endometriosis (when endometrial tissue sticks outside the uterus), Pelvic Inflammatory Disease (PID), and more.

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Question

How will I know if I am having primary or secondary dysmenorrhea?

Carrie Noriega, MD
Board Certified Obstetrician & Gynecologist
Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005.

Carrie Noriega, MD

Board Certified Obstetrician & Gynecologist

Expert Answer

Primary dysmenorrhea means that no cause for the cramps can be found, while secondary dysmenorrhea means that a specific condition was found that is causing the cramping. If you are having tests done to look for the cause of dysmenorrhea then you will know if you have primary or secondary dysmenorrhea when all of the tests are finished.

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Menstrual cramps usually get less painful as you get older. ^{[13]
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If your period pain disrupts your daily life, make an appointment with your doctor. ^{[14]
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Try to distract yourself when you’re in pain to focus on something else. Reading a book, listening to a podcast, or doing art can help keep your mind elsewhere.

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If you are not at home and unable to do some techniques, try carrying around pain medication. Maybe carry around a banana. Bananas are high in vitamins and are known to help with pain.
Easy and simple techniques are using a hot water bottle, sipping peppermint tea, and doing a simple self-massage on your tummy. These are all very soothing and can help for all ages.
Avoid tampons. They can make cramping worse, so wear a pad if you're having bad cramps.
Try taking a nap, sometimes all you need is relaxation.

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How to Reduce Menstrual Cramps

Steps

Take over the counter medication.

Use a heating pad.

Take a hot bath.

Massage your abdomen gently.

Do some light exercise.

Meditate or do yoga.

Take daily supplements.

Eat foods that fight inflammation.

Give acupuncture a try.

Talk to your doctor about birth control.

Talk to your doctor if your pain is severe.

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