How to Get Rid of Period Cramps

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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]

Here are 13 effective ways to get rid of period cramps.

1

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

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    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]
    • 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.
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2

Use a heating pad for 15-20 minutes.

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    Heat also improves blood flow, which can help with cramping. [3] For some people, heat is even more effective than an over-the-counter pain reliever. [4]
    • 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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    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]
    • You might find it even more comfortable to place a heating pad on your abdomen or cover yourself with a weighted blanket.
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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]
5

Breathe deeply to relax your body.

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    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]
    • 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]
7

Try a massage, acupuncture, or acupressure treatment.

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    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]
    • 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]
    • Keep in mind that many of these alternative therapies can be costly, and they typically aren't covered by health insurance.
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8

Exercise regularly to reduce cramping.

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    Make exercise a part of your routine and aim for 20-30 minutes of moderate-intensity exercise on most days of the week. [12] 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]
    • 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]
9

Eat anti-inflammatory foods to promote blood flow.

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    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]
    • 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.
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10

Avoid caffeine and sugar.

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    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]
    • 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]
11

Take dietary supplements to reduce cramping.

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    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]
    • 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.
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12

Talk to your doctor about birth control.

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    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]
    • 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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    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]
    • 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
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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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 1 Helpful 9
  • 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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 5 Helpful 13
  • 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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 3 Helpful 20
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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] There are several free smartphone apps you can use for this!
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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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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • 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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      References

      1. ↑ https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea
      2. ↑ https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944
      3. ↑ https://www.uofmhealth.org/health-library/aq0001
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214933/
      5. ↑ https://www.uofmhealth.org/health-library/aq0001
      6. ↑ https://www.mountsinai.org/health-library/condition/menstrual-pain
      7. ↑ https://www.uofmhealth.org/health-library/uz2255
      8. ↑ https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/yoga-exercises-and-menstrual-cramps
      9. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
      1. ↑ https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea
      2. ↑ https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods
      3. ↑ https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea
      4. ↑ https://www.uofmhealth.org/health-library/aq0001
      5. ↑ https://kidshealth.org/en/kids/period-cramps.html
      6. ↑ https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain
      7. ↑ https://www.mountsinai.org/health-library/condition/menstrual-pain
      8. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
      9. ↑ https://www.mountsinai.org/health-library/condition/menstrual-pain
      10. ↑ https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods
      11. ↑ https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938
      12. ↑ https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea
      13. ↑ https://www.plannedparenthood.org/learn/health-and-wellness/menstruation/what-can-i-do-about-cramps-and-pms
      14. ↑ https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods

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      If you’ve already taken or you don’t want to take a painkiller, you can help ease your menstrual cramps by eating a banana, fish, or other foods that are rich in potassium, but you should avoid caffeine, which can make cramps worse. Getting 30 minutes of brisk exercise such as walking or jogging can also help relieve cramps. If you’re at home, take a warm Epsom salt bath or place hot water bottles on your stomach and lower back. To learn how supplements can help get rid of cramps, keep reading!

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      • Amy M.

        Jul 11, 2016

        "I'm 13 yrs old and I hate having cramps. It can ruin my day and make me uncomfortable. When I read this I ..." more
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