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11 Easy Period Cramp Relief Solutions You Might Want to Try

Brenda Albano

December 23, 2022

11 Easy Period Cramp Relief Solutions You Might Want to Try

Period discomfort (dysmenorrhea) lasts one to two days for more than half of all menstruating women. Even though period pain may cause headaches or general discomfort, menstrual cramps are the most common cause of this kind of pain.

When your uterus contracts to remove the uterine lining, you have menstrual pains. This may result in discomfort in your lower back, groin, or upper thighs, as well as your stomach.

Today, we are going to discuss what PMS is exactly and the easy and effective period cramp relief you can try. Let’s begin!

What is PMS?

Premenstrual syndrome (PMS) refers to the mental and physical symptoms some women experience before and during their periods. Hormonal changes that occur throughout your menstrual cycle are to blame for PMS symptoms.

Some women have PMS regularly, while others only experience it while they are on their period. Some women experience PMS on an irregular basis. PMS symptoms may be all-encompassing or sporadic. Also, not everyone is affected by PMS.

Ninety percent of menstruating women have PMS, which is also known as premenstrual syndrome. A few days before your period starts, PMS sets in and lasts through the first few days of menstruation, perhaps longer. Doctors say that PMS is brought on by a drop in estrogen and progesterone levels just before menstruation. Aside from menstrual pains and irritability, PMS encompasses a wide range of symptoms.

How To Get Rid Of Period Cramps

Living with cramps is exhausting. Period cramps may be debilitating, but fortunately, several home remedies can help alleviate the pain.

Keep in mind that these methods aren’t always effective, particularly in the case of chronic illnesses, but they may provide some period cramp relief for those experiencing mild to severe menstrual cramps.

Goodbye Cramps Infographics

#1 Applying heat

If you have discomfort in your lower back or abdomen, try applying heat there. According to 2018 research, menstrual pain can be often alleviated with heat therapy (typically a heat patch or pack) according to NCBI. . And it’s less likely to have adverse effects, too.

If you do not have a hot water bottle or heating pad it is worth getting one but you can also try soaking in a warm bath or wrapping yourself in a heated towel instead. If that’s not an option, you can always create your own:

  • Sew two pieces of cloth together, leaving a top hole.
  • Second, fill it with uncooked rice and close the opening with a stitch.
  • Then heat it in the microwave for a few minutes, depending on your preference. Be careful not to overheat! Add essential oils to it while warm, like chamomile or lavender. (As an Amazon Associate, I earn from qualifying purchases.)
  • If required, let it cool. Alternatively, you may decrease heat transmission by wrapping your homemade pad with a towel. Repeat as many times as necessary.

#2 Aromatherapy massage with pure, natural essential oils

Massage treatment for 20 minutes might be beneficial for period cramp relief. While the therapist’s hands go over your belly, sides, and back, she/he will apply pressure to certain places on your body during the menstrual massage.

Aromatherapy massages, which use essential oils, may provide extra health advantages.

Another research published in 2018 found that massage and aromatherapy may help relieve menstrual discomfort. The following are a few essential oils that may be useful:

  • peppermint
  • lavender
  • fennel
  • rose
  • chamomile

You may either purchase or prepare your scented massage oil using identical materials.

When using an essential oil, it’s best to dilute it with a carrier oil first. You may consider things like grape seed or sweet almond oil as examples. One drop of essential oil per teaspoon of carrier oil is a safe concentration.

#3 Drink herbal teas instead of coffee or soda

There are anti-inflammatory and antispasmodic effects in herbal teas, which may help to alleviate uterine cramps by relaxing the muscles in the uterus. You can get period cramp relief naturally by drinking chamomile, fennel, or ginger tea. Herbal teas may also relieve tension and aid with sleep, so they’re a win-win situation.

#4 Consume foods with anti-inflammatory properties

Anti-inflammatory diets may help increase blood flow and uterine relaxation. Turmeric, ginger, black pepper, tomatoes and berries are all good options to include in your diet. If you want a more practical solution, our product GoodBye Cramps can help you relieve the pain.

#5 Avoid sugary foods

Foods heavy in sugar, trans fat, and salt may promote bloating and inflammation, aggravating muscular cramps. If you’re fighting hard sugar cravings, go for a banana or another fruit, or unsalted almonds for something savory.

#6 Go for decaf instead of regular coffee

Caffeine narrows your blood vessels. When your uterus is constricted, cramps are worse. If you must have coffee during your period, try decaf. Better yet, take a brisk 10-minute walk instead of relying on coffee to get you through the afternoon slump.

Two other more healthful solutions would be:

  • Green Tea Extract or drinking green tea which boosts the immune system, raises metabolism and is close to that of coffee with green tea extract for the boost of energy.
  • Anti Aging Energy Cream; a combination of herbal and homeopathic ingredients that give a clarifying boost of energy without the jitters of coffee / caffeine. The energy lasts for about 5 hours until you reapply so it’s a great energy addition to your lifestyle even if you don’t give up coffee..

#7 Use appropriate supplements/transdermal creams

Vitamin D helps with calcium absorption while also reducing inflammation. Don’t want to take the pills or be out in the noon day sun? Try Derma Nutra Vitamin D3 transdermal cream instead. Taking omega-3 fatty acids and antioxidants like vitamin E and magnesium may help minimize inflammation as well as reduce the discomfort of your period.

Don’t only take supplements during your period; use them regularly for the greatest benefits. Maintenance is always better than urgent care. Also, contact your doctor if you are taking any prescriptions.

#8 Simple Exercise

Exercise may be the last thing on your mind if you’re in discomfort. The endorphins released by even a little activity make you joyful, relieve pain, and relax your muscles.11 It’s possible that only fifteen minutes of yoga, gentle stretching, or strolling can do the job. Grab a fit bit and make it your goal to walk the recommended 10,000 steps each day. You’ll be surprised how good you’ll feel. (As an Amazon Associate, I earn from qualifying purchases.)

#9 Avoid Stress

Cramps might get worse if you’re under a lot of stress. Pray is the number one stress reliever. Not for you? Try guided imagery as a stress reliever if you’re stumped. Meditation, deep breathing, yoga, or your favorite stress-relieving practice may all be used.

Imagine being in a peaceful and secure area that means something to you as you shut your eyes and breathe deeply. Take calm, deep breaths while remaining concentrated on this area for at least a few minutes. Sprinkle on a little lavender while doing your deep breathing.

#10 Try alternative therapies

We recommend trying acupuncture and acupressure. These two forms of complementary therapy may provide period cramp relief for certain patients. Acupuncture uses needles inserted into the skin to stimulate the body.

Without using needles, acupressure applies pressure to certain body sites to activate various parts of the body. There are a variety of relaxation techniques that may help you unwind, reduce muscular tension, and increase blood flow throughout your body.

#11 Consider Progesterone USP Cream

If a hormonal imbalance brings on cramps, a hormonal cream may put an end to your suffering. The uterine lining thins when estrogen and progesterone levels are balanced13, making it easier to shed. Fertile Balance USP Progesterone cream, PMS Balance for PMS symptoms relief and Cycle Balance Plus are examples of great bioidentical, transdermal hormone-balancing creams that have been considered safe for many years. Cycle Balance Plus a natural hormone balance cream also has adrenal boosting herbs so even better.

If you have a particular health condition, consult your doctor.

11 Easy Period Cramp Relief Solutions

Still Unsure?

Speak to your naturopath, kinesiologist or OBGYN if you’ve tried all of the therapies on this list and are still experiencing painful periods or if you want to know upfront which option(s) will work best for you.


For information purposes only.

  1. FAST FACTS: Nine things you didn’t know about menstruation
  2. Premenstrual Syndrome – an overview | ScienceDirect Topics
  3. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life – PMC
  4. Aromatherapy for Managing Pain in Primary Dysmenorrhea: A Systematic Review of Randomized Placebo-Controlled Trials
  5. Anti-Inflammatory, Antipyretic And Antispasmodic Properties Of Chromolaena Odorata
  6. Anti-Inflammatory Foods | PDF
  7. Major dietary patterns in relation to menstrual pain: A nested case control study
  8. The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate?
  9. Ability of vitamin D to reduce inflammation in adults without acute illness | PDF
  10. The effects of omega-3 plus vitamin E and zinc plus vitamin C supplementation on cardiovascular risk markers in postmenopausal women with type 2 diabetes
  11. Endorphins: The brain’s natural pain reliever
  12. Acupuncture and acupressure for premenstrual syndrome
  13. Hormone Therapy for Menopause Symptoms

DISCLAIMER: These statements have not been approved by the FDA and we do not make any claims that this product or ingredient will cure, prevent, treat or even diagnose any disease. Studies linked here were conducted by independent labs for informational purposes. Please check with your doctor of choice for information regarding your own personal health profile and needs.

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