13 Effective Home Remedies for Period Cramps

If you’re tired of relying on painkillers to ease your menstrual cramps, there are several natural remedies that can help alleviate the pain. Menstrual cramps, scientifically known as dysmenorrhea, occur when the uterus sheds its lining each month. Many women experience severe pain in the abdomen, lower back, and thighs during their menstrual cycle, often accompanied by headaches and nausea. In this article, we’ll explore a variety of home remedies that can provide you with relief when your period comes knocking.

Heat Therapy: Heating Pads

Applying heat to your lower abdomen can be as effective as taking pain relievers like ibuprofen for reducing menstrual cramps. Studies have shown that heating pads are almost as effective as medication in relieving the pain. According to a recent survey, around 40% of women opt for a heating pad as a natural remedy for cramp relief during their periods.

How to Use:

  1. Place a heating pad or a water bottle filled with hot water on your lower abdomen and lower back for about 10 minutes.
  2. Alternatively, you can soak a clean washcloth in hot water, wring it out, and place it on your abdomen and back.
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Repeat this multiple times daily for best results.

Essential Oils: Lavender and Peppermint

Essential oils are known for their therapeutic properties. Two oils that can help alleviate period cramps are lavender oil and peppermint oil.

Lavender Oil:

Lavender oil is effective in treating period cramps due to its anti-inflammatory and pain-relieving properties. Inhaling the oil can provide instant relaxation.

How to Use:

  1. Mix 3-4 drops of lavender oil with 1-2 teaspoons of coconut or jojoba oil.
  2. Apply the mixture to your lower abdomen and back.
  3. Alternatively, put a few drops of lavender oil in a diffuser and inhale its vapors.

Use this 1-2 times daily for best results.

Peppermint Oil:

Peppermint oil contains menthol, which has pain and anxiety-relieving properties. It can help relieve the pain, nausea, and headache associated with period cramps.

How to Use:

  1. Mix 3-4 drops of peppermint oil with 2 teaspoons of coconut or jojoba oil.
  2. Apply this mixture directly to your lower abdomen and back and gently massage it in.

Use this once daily for best results.

Chamomile Tea

Chamomile tea is popular for relieving period cramps. It contains flavonoids that have anti-inflammatory properties and can help reduce pain and inflammation. Chamomile is also a natural antispasmodic and can help relax the uterine muscles.

How to Use:

  1. Soak a chamomile tea bag in a cup of hot water for 10 minutes.
  2. Allow it to cool down a bit and then add some honey.
  3. Drink this tea daily.

Drink chamomile tea at least 2 times daily and a week before your period begins.


Ginger is a common ingredient used to relieve period cramps. Its anti-inflammatory properties help reduce the pain associated with menstrual cramps. Ginger also helps cure nausea and calms an upset stomach.

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How to Use:

  1. Steep an inch of ginger in a cup of hot water for about 10 minutes.
  2. Let it cool for a bit and add honey.
  3. Drink it up.

Drink ginger tea 2-3 times daily for best results.

Vitamin D

A single large dose of vitamin D was found to offer noticeable relief from menstrual pain and cramps. Vitamin D reduces the production of prostaglandin, which causes period cramps. Increase your intake of vitamin D through your diet by consuming foods like fish, cheese, egg yolks, orange juice, and cereals.

Green Tea

Green tea contains flavonoids called catechins that have analgesic and anti-inflammatory properties. This can help relieve the pain and inflammation associated with period cramps.

How to Use:

  1. Add 1 teaspoon of green tea leaves to a cup of water and bring it to a boil.
  2. Simmer for 3 to 5 minutes and strain it.
  3. Allow it to cool a bit and add some honey for flavor.
  4. Consume it.

Drink green tea 3-4 times daily for best results.

Pickle Juice

Pickle juice, with its high sodium content, is an effective remedy for period cramps. It is known to relieve muscle cramps quickly and may be effective for menstrual cramps as well.

How to Use:

Drink half a cup of pickle juice once daily, preferably right after you experience menstrual cramps.

Caution: Avoid taking pickle juice on an empty stomach.


Yogurt is a rich source of calcium and contains trace amounts of vitamin D. The intake of both calcium and vitamin D helps reduce the symptoms of PMS and relieves period cramps.

How to Use:

Consume a cup of plain yogurt 3-4 times daily when you are on your period.

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Epsom Salt

Epsom salt has anti-inflammatory and pain-relieving properties. Hence, it can help relieve period cramps and pain.

How to Use:

  1. Add 1-2 cups of Epsom salt to a warm bath.
  2. Soak in the bathwater for 15-20 minutes.

Use this 2-3 days before your period begins for best results.


Fenugreek seeds possess analgesic and pain-relieving properties that can help reduce period cramps.

How to Use:

  1. Soak 2 teaspoons of fenugreek seeds in a glass of water overnight.
  2. Consume it on an empty stomach in the morning.

Drink this mixture once every morning, a couple of days before your period begins.

Reflexology: Foot Massage

Massage your feet to provide immediate relief from period cramps. Gently massaging specific pressure points on your feet can help relieve the cramps and their associated symptoms like bloating, insomnia, and dizziness. This massage, also known as reflexology or zone therapy, can provide temporary relief.

Aloe Vera Juice

Aloe vera has healing and anti-inflammatory properties and can help improve blood flow. This can help in relieving painful period cramps.

How to Use:

Consume a quarter cup of aloe vera juice daily.

Start drinking aloe vera juice once a day, a few days before your period begins.

Lemon Juice

Lemon has anti-inflammatory properties and is rich in vitamin C, which helps with iron absorption and is good for your reproductive system. Lemon may help provide relief from period cramps.

How to Use:

  1. Squeeze half a lemon into a glass of warm water and mix well.
  2. Add some honey to it and drink.

Have lemon juice once every morning on an empty stomach.

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Remember to have a healthy and balanced diet, limit your intake of caffeine and alcohol, exercise regularly, take less stress, and drink plenty of water and fresh juices to stay hydrated. Following these preventive tips can also help address the symptoms of period cramps.

Despite using these home remedies, if you do not obtain relief, it’s advisable to visit a doctor. Additionally, vitamin B6 and omega-3 fatty acids may also help in managing menstrual cramps and providing much-needed relief.

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