Home Remedies for Menstrual Cramps

Before you begin to deal with the menstrual pain, you need to find out its cause. A proper diagnosis can help to find the right remedies for menstrual cramps. The pain is dreadful but it is part and parcel of being a woman. Menstruation is once a month reminder of womanhood.

Menstrual period usually last for 3-5 days and normally repeats after every 28 days.After the age of 12, the ovaries start producing estrogen in large quantities. Menstrual is a natural process that cleans the inner surface of the womb to take the process of reproduction normally. The pain medically called ‘dysmenorrhea’ is usually referred to as menstrual cramps. Doctors are still unclear on the exact causes of menstrual cramps. The primary cramps are believed to be caused by prostaglandins which cause inflammation and pain.

It is a natural periodic process for all adult women until menopause. Relief from menstrual cramps can be easily achieved by home remedies.

Menstrual cramps manifest as a dull or throbbing pain in the lower abdomen which may travel throughout the lower back and thighs. Additional reactions may involve excessive sweating, loose stools, nausea, and vomiting. There is a bleeding during the period as the uterus tries to clean its linings.

Diet, exercise and rest are the best bet for menstruation pain relief. In addition you may need medical advice if bleeding is heavy and unusual.

5 Home Remedies for Menstrual Cramps

Since menstruation is a natural process once a month for every woman of child bearing timespan, occasional cramps during this period are common and the following home remedies will help in menstrual cramp pain relief.

1. Exercise


It appears to be counter intuitive to exercise when you have cramps, but menstrual cramp is a different story. You certainly don't have to indulge in extraneous exercises. Just a brisk walk will help to increase blood circulation.

The increased blood circulation helps in cleaning process inside the uterus. This relaxes the muscles and pain is relieved.

A 45 minute of brisk walk is any way a very good exercise for general well being. Develop a habit and continue during the menstrual cycles also. Regular exercise releases endorphin which is a natural pain reliever.

You can walk in the natural outdoor environment or on a treadmill indoors. If you don't enjoy walking then take up any other activity that gives you the required exercise. The whole objective is to improve blood circulation.

Playing enjoyable outdoor games which are not very hard on your body but gives you enough exercise to improve blood circulation are also a great way to get partial relief from menstrual cramps.

2. Rest

Though completely opposite of the exercise, taking a rest is also important, particularly during the menstrual cycle. You are losing blood, it makes you weak. Resting helps to regain strength. It is like recharging the batteries. Take sufficient rest. This gives relief from menstrual cramps.

Both mental and physical rest are important. Indulge in simply lying down and relaxing, whenever you can. Today's busy lifestyle doesn't provide enough opportunities to rest and relax. The menstrual cramps may force you to relax. Take rest willingly. Life will move on.

If you are a working woman, then don't drive during menstruation period. Take public transport or a taxi and relax and take a nap. If you are a housewife taking afternoon naps will be easy.

3. Warm Compress

Just keeping a hot water bottle on the stomach can provide you enough relief. Heat improves blood circulation and loosens up the muscles from the spasm. You can use any method of applying heat to the stomach. You can use commercial available hot pads or hot water bottles.

Taking a warm shower also does the same job. During the menstrual period, enjoy the hot shower for a little longer than you usually do.

Contracting muscles in your uterus are the main cause of menstrual pain. Heat relaxes the contracting muscles giving you pain relief. Go for it, it is easy.

While exercise and warm compress helps in improved blood circulation during menstrual cramps and rest provides the required relaxation, there are many other remedies which help in menstrual pain relief.

sunlight for menstrual cramps

These remedies are also easy to follow. Just begin them as menstrual cramp pain relief activity but make them a lifetime habit to remain happy and healthy.

4. Sunlight Exposure

Vitamin D deficiency is increasing globally. People are getting a lot less sun exposure as compared to 2-3 decades ago, due to lifestyle changes. The only natural source of Vitamin D is sunlight exposure. Early morning and late evening time are the best way to get sunlight exposure without exposing yourself to harmful ultraviolet rays.

All muscle related problems have some degree of Vitamin D deficiency. Therefore removing the deficiency of vitamin D will reduce the intensity of the muscle pain during menstruation.

Checkout your D3 levels. If low then take Vitamin D3 capsules.

Now let us create a routine that gives you the required Vitamin D without taking any supplements. If you can begin to brisk walk during the early morning hours just after the sun rise and walk for 45 minutes, then you can not only get the improved blood circulation but also the required daily dose of vitamin D.

It certainly depends on where you live. In certain countries and cities you have the luxury of sum throughout the year, but in other places you may have to just be happy with the summer months. Whatever may be the weather conditions do you best to get the required daily dose of sun exposure.

5. Diet

Your diet should include vitamins and minerals and if required take supplements to get relief from menstrual cramps. Magnesium supplements help reduce pain.

If you are already eating healthy, then you don't have to do much changes in your diet. All dark leafy vegetables are rich source of Magnesium. Add baby spinach, collard greens, kale or Swiss chard in your daily diet.

Pumpkin seeds are a rich source of magnesium. In fact other nuts and seeds such as almonds, sunflower seeds, Brazil nuts, cashew nuts, pine nuts and flax seeds are also a great source of magnesium.

Make salads that have the above green leafy vegetables and nuts to reduce all sorts of muscle cramps including of course menstrual cramps.


You can do many other things to get relief from the menstrual cramp pain. Some of the things are mentioned below:

  • Yoga of-course is another healer for the menstruation cramps pain relief. Yoga relaxes you and your entire body and soul.
  • Interestingly it may appear counter intuitive but having sex during menstruation relieves pain due to muscle movements which helps blood to move out of the congested area.
  • Make Ginger tea in hot water and drink it 3-4 times during the day. Avoid caffeine.

Menstruation is cycle for 3-5 days. Take proper care during this period to minimize menstrual cramps. And a last thought, you would have already learned to live happily during this period with or without pain. Cheers!