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The monthly "red days" are never comfortable, and things can get even worse when cramps cause pain in both your abdomen and lower back. If you're dealing with menstrual cramps, there are a few home remedies you can try to manage the pain in the short term and prevent it in the long run.
Steps
Adjust Your Diet
Eat Bananas. Bananas are rich in potassium, a mineral known to help reduce cramps, as muscle contractions may occur due to a potassium deficiency. Other foods high in potassium include:
- White beans like adzuki beans, soybeans, or lima beans
- Leafy greens like spinach or kale
- Dried fruits like peaches, plums, or raisins
- Fish such as salmon, halibut, or tuna
Avoid caffeine. Menstrual cramps can become more severe if you consume excessive caffeine. Some sources recommend avoiding caffeine-containing foods and drinks such as coffee, tea, and sodas before and during your period.
Drink caffeine-free chamomile tea. A recent study from the University of Royal London showed that German chamomile tea (also known as Matricaria recutita) can help reduce menstrual cramps. Chamomile contains glycine, an amino acid that is effective at relieving muscle spasms. Due to its ability to relieve uterine tension, chamomile is considered beneficial in treating menstrual pain.
Try sports drinks. While there’s no scientific evidence proving that sports drinks alleviate menstrual cramps, trying them won’t hurt. Sports drinks contain electrolytes, which help with normal muscle spasms.
- Why might sports drinks not be effective? Regular muscle spasms can result from overexertion or a deficiency in essential nutrients like potassium or magnesium. However, menstrual cramps are caused by uterine contractions as the body sheds the uterine lining and an unfertilized egg. Since the causes of menstrual cramps and regular muscle spasms are different, sports drinks may not be as effective as advertised.
Use omega-3 fatty acids. You can reduce menstrual cramps by taking fish oil supplements daily, which contain healthy omega-3 fatty acids. A study found that women who took fish oil daily experienced less menstrual pain compared to those who took a placebo.
Try other beneficial supplements. Before making significant dietary changes, it's important to consult a doctor. Some supplements may interact negatively with each other or with any medications you're taking. The following supplements may also benefit your health and help reduce menstrual pain:
- Citrus calcium, 500–1,000 mg daily. Calcium helps maintain muscle tone.
- Vitamin D, 400 IU daily. Vitamin D helps the body absorb calcium and has anti-inflammatory properties.
- Vitamin E, 500 IU daily. Vitamin E can help alleviate menstrual cramps.
- Magnesium, 360 mg daily, taken for 3 days before your period. Magnesium helps reduce prostaglandin levels, chemicals released during menstruation that cause muscle spasms, including menstrual cramps.
Take one teaspoon (5ml) of molasses. Molasses, a product of sugar refining, is packed with nutrients. It contains high levels of calcium, iron, potassium, magnesium, manganese, vitamin B6, and selenium. These nutrients help reduce spasms by limiting blood clotting, soothing muscles, and replenishing the body’s nutritional levels.
Stretch and exercise.
Elevate your legs. Place your legs on a pillow so that they are about 30-60 cm higher than your torso. This position can help ease tension in the uterus muscles.
Try acupuncture. Several studies show that women who undergo acupuncture experience less pain and require fewer medications. Acupuncture works by balancing the body’s energy flow, or ‘Qi’. In the case of menstrual cramps, energy imbalances are most apparent in the spleen and liver regions.
Apply gentle pressure to your abdomen for 10 seconds. It's best to apply gentle pressure and repeat in intervals of 10 seconds, if needed. Your body will begin to focus on the pressure instead of the pain from the cramping. Besides serving as a distraction, the pressure also helps relieve pain.
Massage your abdomen. You can massage from the front of your abdomen and move towards your lower back. If possible, ask a friend or family member to massage your lower back for you. This technique can provide significant pain relief for a period of time.
Go for a walk. Walking is an effective and simple remedy to alleviate cramps during your menstrual cycle. For the best results, try walking briskly for at least 30 minutes a day, three times a week. This activity helps maintain beta-endorphin levels while reducing prostaglandin levels.
Try a light jog. Engaging in this activity will help you move enough to reduce pain. In addition to jogging, you might consider other aerobic exercises. As mentioned before, aim for 30 minutes of moderate, controlled aerobic exercise, three times a week, such as:
- Cycling
- Swimming
- Dancing
- Sports like basketball or volleyball, which involve running.
Do some crunches. Any form of exercise can be beneficial, but crunches specifically target the abdominal muscles, helping to shift focus from internal pain to the pleasant heat building in the abdominal area.
- When you exercise, your body releases beta-endorphins, natural painkillers or morphine-like substances that your body produces.
Other methods for relieving menstrual cramps.
Place a hot water bottle or heating pad on your abdomen. Alternate applying a hot water bottle to your abdomen and lower back. (You might need to prepare two bottles of hot water for switching.)
Soak in a warm bath. Soaking in warm water is a type of heat therapy designed to relieve menstrual cramps. It is believed that the warm water helps soothe muscles, providing pain relief.
- Try adding one or two cups of Epsom salt to your bath. Epsom salt is rich in magnesium, and a deficiency in this mineral can lead to cramps. Soak for at least 30 minutes.
- Alternatively, try adding one cup of sea salt and one cup of baking soda to the water. This combination may help relax muscles. Soak for at least 30 minutes.
Take painkillers. Choose pain relief medications such as ibuprofen, paracetamol, or those specifically designed for menstrual pain. Be sure to follow the instructions on the packaging!
Consult your doctor about birth control pills. If you experience severe menstrual cramps, ask your doctor about birth control pills. Birth control pills can help reduce pain, alleviate bloating, and ease cramps associated with menstruation. If your cramps are intense, discuss the option of using birth control with your doctor to find the most suitable method.
Use preventative measures. You can prevent menstrual cramps before they begin to trouble you. Here are some factors to avoid in order to prevent cramps from starting:
- Alcohol, tobacco, and other stimulants
- Stress
- Lack of physical activity
Advice
- Find a comfortable position:
- Lie on your side, bend your knees, and curl your legs towards your body as if you were curling up into a ball.
- If you have a pet, let them curl up on your lap for a moment! The warmth and weight of your pet can help ease the pain. (Petting them can also help reduce stress.)
- Lie face down, inhale through your nose and exhale through your mouth, occasionally holding your breath for 10 seconds. This method slows down the heart rate, thus reducing tension in the body. It may even help you fall asleep!
- Sit with a slight forward lean to alleviate pain.
- Lie face down and place a pillow under the area of pain.
- Bend your knees and lean forward so that your knees press against your abdomen.
- Avoid tight clothing around your waist, such as tight jeans, leggings, or high-waisted pants. Opt for loose shorts or sports pants instead.
- Place a warm compress on your stomach.
- Drink plenty of water. The more hydrated you are, the better.
- Distract yourself. Engage in activities to take your mind off the pain. Perform stretching exercises and simple workouts. Another way to cope is to try not to focus on the pain. You will only feel it more if you dwell on it. Watch TV, read a book, or do something relaxing to forget the discomfort.
- Practice breathing techniques to alleviate pain: Inhale slowly through your nose and exhale through your mouth.
- Drink hot tea with a bit of honey.
- Massage the painful area.
- Keep pain relief medication in your wallet or backpack when heading to work or going out. If you're in the U.S., be cautious when bringing painkillers to school, as some schools prohibit students from bringing any substances, including medications, on campus.
- Fill a sock with rice, beans, or flax seeds, heat it in the microwave for 1 minute, and then place it on your stomach.
- Remember to regularly use the restroom. You might be experiencing constipation.
- Apply pressure to the point between the big toe and second toe, like pressing an acupressure point, to reduce pain.
Warnings
- Always follow the instructions on the medication label. Overdosing can be fatal.
- If menstrual cramps are severe, persistent, and interfere with daily life, consult a doctor. You may need stronger pain relief or birth control pills to manage the pain.
- Be cautious when using heating pads and hot water bottles. If left unattended, they can cause burns.
- Follow any allergy warnings on the medication labels or food packaging.
Things You Need
- Bananas
- Pain relievers, such as Ibuprofen
- Pillow
- Hot compress or hot water bottle
- Water
