Period cramps (dysmenorrhea) happen when muscles in the uterus, the organ that helps with menstruation, pregnancy, and childbirth, contract (tighten and relax) before and during your period. Hormone changes during your menstrual cycle or conditions such as endometriosis, where uterine tissue grows outside of the uterus, can cause period cramps. If you’re experiencing period cramps, there are several options available that can help.
Most home remedies work well on their own for period cramp relief by relaxing the uterine muscles. Some options include:
- Use a heating pad: Hot water bottles and heating pads are great options to use at home to relieve your cramps. You can even make your own by adding dried beans and rice to a sock and then warming it up in the microwave. Research suggests that using heat therapy can be just as effective as taking pain-relieving medicine to improve your symptoms.
- Drink ginger tea: Ginger is known for its anti-inflammatory properties and can be used to help improve your symptoms. You can boil pieces of ginger for several minutes on the stove, or try ginger tea bags to see if it may help your cramps.
- Try a TENS unit: Transcutaneous electrical nerve stimulation (TENS) is a painless treatment that uses harmless electric currents to reduce pain from period cramps. This device has patches you apply to your skin and a control box with switches to raise and lower the intensity of the electrical currents.
- Take a hot shower: Hot showers can also help relax you and your muscles when you’re cramping. However, there’s little research to support the use of hot showers over direct heating methods, such as hot water bottles and heating pads.
Making certain lifestyle choices can help improve your overall health, including period cramps. Staying active is one way that’s known to help. Doing moderately intense exercise, like going for a brisk walk or doing yoga, can relieve cramps. However, you should exercise throughout the month, rather than only during your period, for it to be the most effective for cramps.
Although researchers are still working to understand why staying active can help period cramps, it’s a good lifestyle adjustment to take on in general. Eating a balanced diet and reducing stress is also recommended to help support your health.
The medical treatments for period cramps target the production or action of prostaglandins, which are chemicals that make your uterus contract. These include medications such as:
- Combination birth control: This is birth control that contains both progesterone and estrogen (hormones in the female reproductive system), which can help reduce cramps by limiting the amount of prostaglandins made around your period. This type of birth control is often in pill form, a patch, or a vaginal ring.
- Progesterone-only birth control: This birth control thins your uterine lining, which reduces prostaglandins and cramps. It can also reduce the number of periods you have in a year or stop them altogether while taking it. This type of birth control can be in pill form, injection, an implant in the arm, or as an intrauterine device (IUD), which is a T-shaped birth control that’s inserted into the uterus.
- Non-steroidal anti-inflammatory drugs (NSAIDs): These drugs help improve your cramps by directly blocking prostaglandins. There are many NSAIDs available, like Motrin (ibuprofen) and aspirin. Motrin and Aleve (naproxen) are the most effective for reducing cramps.
- Tylenol (acetaminophen): Like NSAIDS, this medication helps reduce the sensation of pain. It’s a good option for people who can’t take NSAIDs because of underlying health conditions.
There are also alternative treatments you can try to help with your period cramps. The most studied alternative treatment for cramps is acupuncture or acupressure. You can also talk to a doctor about trying a magnesium supplement or magnesium bath soak to help with your cramps, as magnesium can help lower inflammation and cramping.
Although minor cramps are common for most people who have periods, you should seek medical attention if your cramps are making it difficult for you to go to work, attend school, or enjoy your day-to-day activities.
Your doctor can determine the underlying cause of your cramps and provide treatment options tailored to your needs. Most cramps are due to prostaglandins. However, other causes of cramps include conditions like endometriosis, which may require other treatments. Endometriosis can also impact your fertility, so having an open conversation about the severity of your cramps may help you if you’re trying to get pregnant and are having trouble doing so.
Period cramps are often caused by hormone-driven uterine contractions. However, underlying conditions can also play a role. Some holistic remedies, such as heat therapy, ginger tea, exercise, eating well, and managing stress, can help relieve period cramps.
Medical options, such as NSAIDs and hormonal birth control, target prostaglandins, and alternative treatments like acupuncture or magnesium may help too. If cramps interfere with your daily life, consider speaking to a doctor to determine the cause and explore treatment options.
