How to Beat Cramps Naturally

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1Managing Your Pain

2Trying Natural Herbs and Supplements

3Adjusting Your Diet and Lifestyle

4When to Seek Medical Care

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Menstrual cramps are a real pain and can make it tough to even go throughout your day. Fortunately, there are a lot of things you can try to relieve and prevent your cramps. With some simple changes to your daily routine and diet, your symptoms might feel less severe or could possibly go away. However, don’t be afraid to contact your doctor if your cramps are intense or if they start getting worse.

Steps

Method 1

Method 1 of 4:

Managing Your Pain

1. 
   1
   Elevate your legs when you lie down to ease pain. Any time you get cramps, lie on your back and put a pillow underneath your knees to lift your legs up. Keep your legs raised up as often as you can to relax your muscles. This works especially well if you have cramps that keep you up at night.

   • Be careful when you stand up again since your legs or feet may fall asleep.
2. 
   2
   Apply heat to the affected area to relax your muscles. Use a heating pad or hot water bottle and hold it against your stomach where you feel the most pain. The gentle heat may help to ease your cramps. Keep the heat there for 15–30 minutes at a time so you don’t accidentally burn yourself. You can use heat once every hour if you’re still feeling pain later on.

   • You can buy heating pads and hot water bottles from your local pharmacy.
   • If the pad or bottle feels too hot against your skin, wrap it in a towel or blanket first.
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3. 
   3
   Massage the area with diluted essential oils where you feel the most pain. Mix 2–4 drops of lavender, sage, or rose essential oil (or a combination of the oils) for every 1 tablespoon (15 ml) of a carrier, like olive or almond oil. Apply the oil to your lower back and stomach and work it in using gentle circular motions. Keep massaging yourself until the oil absorbs into your skin.

   • You can buy essential oils online or from your local pharmacy.
   • Essential oils have natural anti-inflammatories that help relax muscle spasms and they have relaxing scents to help you calm down.
   • You can also use sweet marjoram, peppermint, rosemary, eucalyptus, or ginger oils.
4. 
   4
   Take a hot bath or shower for full-body relief. Turn the water on to the hottest temperature you can handle before getting in. If you’re having a bath, soak for as long as you want to take care of your pain. If you’re taking a shower, let the water flow over where you feel the most pain.

   • Try putting a 10–20 drops of lavender or tea essential oil in your bath to add a relaxing scent and reduce stress.
   • If you can remove your showerhead, hold it as close to your body as you can to get a slight massaging effect, which may help alleviate more pain.
5. 
   5
   Try using TENS therapy to increase your pain tolerance. A transcutaneous electrical nerve stimulation (TENS) device sticks to your skin and delivers small electric pulses that stimulate your nerves to produce natural painkillers. Put the machine’s patches on your lower back or stomach where you feel the most pain. Turn the TENS unit on for about 20–30 minutes. Continue using TENS therapy each day so you’re less likely to feel pain from cramps.

   • You can buy a TENS device from your local pharmacy for around $25–30 USD.

   Warning: If you get sensitive or irritated skin from the TENS unit or patches, stop using it since you may be having an allergic reaction to the patch’s adhesive.

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Method 2

Method 2 of 4:

Trying Natural Herbs and Supplements

1. 
   1
   Take ginger supplements for an effective pain treatment. Use supplements that contain about 500 milligrams of ginger powder or extract since they’ll be the most effective for your cramps. While you’re experiencing cramps, take 1 pill in the morning, 1 in the middle of the day, and 1 in the evening. Keep using ginger for up to 3 days or until your menstrual pain goes away.

   • Buy ginger supplements from your local pharmacy.
   • You can also try eating fresh ginger or drinking ginger tea if you have some.
   • Ginger is an anti-inflammatory, so it prevents muscle spasms that would normally cause cramps.
2. 
   2
   Drink chamomile tea to control muscle spasms. Cramps can be a real drag, but a hot mug of chamomile tea can help reduce some of the pain. Steep the tea in boiling water for 3–4 minutes before drinking it. Enjoy your tea while it’s still warm so you get the most effective treatment. You can have chamomile tea up to 4–5 times a day.

   • You can buy chamomile tea from your local supermarket.
   • You may also try daily chamomile supplements if your pharmacy has them.
   • Chamomile contains antioxidants and anti-inflammatories that relax your muscles so you’re less likely to feel cramps.
   • Chamomile can also help relieve anxiety.
3. 
   3
   Add vitamin B1 to your daily regimen for added pain relief. Look for a 100-milligram vitamin supplement online or at your local pharmacy. Take 1 capsule every day when you’re feeling the pain to ease your symptoms. You may also take it as a preventative measure so your cramps feel less severe.

   • Vitamin B1 relaxes muscle nerves so you’re less likely to get cramps and feel pain.
   • Choose vitamins that include B6 since it may also help alleviate your cramps.
4. 
   4
   Try fish oil to soothe and relax your muscles. Choose supplements that contain about 1–1 ½ milligrams of fish oil so you can get your daily recommended value. Take the fish oil once every day, and drink a glass of water along with it since there may be a fishy aftertaste. Continue taking fish oil throughout your period or as a preventative measure.

   • You can buy fish oil from your local pharmacy.
   • Fish oil contains omega-3 fatty acids that stimulate your body to fight against inflammation, which will ease your cramps.
5. 
   5
   Take magnesium to make your pain less severe. Aim to get 300–400 milligrams of magnesium every day to keep your body healthy. Look for a supplement at your local pharmacy and take 1 capsule every day to get the daily recommended amount. Continue taking magnesium throughout your period to ease your cramps.

   • Magnesium acts as an anti-inflammatory and relaxes your uterine muscles so you don’t feel as much pain.
   • You can also get magnesium from foods like nuts, whole grains, leafy green vegetables, and dairy products.
   • Too much magnesium may cause diarrhea or nausea.
6. 
   6
   Use zinc supplements daily to help prevent cramps. Look for 30-milligram supplements at your local drugstore or pharmacy. Take 1 pill each day during and after your period so it can absorb fully into your system. As long as you keep taking zinc each day, your cramps will feel less severe or go away entirely.

   • Zinc prevents your body from releasing chemicals that can cause menstrual cramps.
   • Talk to your doctor before starting zinc supplements since they may interact with other medications.
   • Since zinc uses up your body’s copper supply, include copper supplements in your daily regimen as well.

   Warning: Avoid taking more than 40 milligrams of zinc daily since it could lead to loss of appetite, headaches, nausea, or diarrhea.

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Method 3

Method 3 of 4:

Adjusting Your Diet and Lifestyle

1. 
   1
   Include more whole grains, fruit, and vegetables in your diet. Try to limit the amount of fatty, greasy, or sugary food you eat since they’re harder to digest and can make your cramps feel worse. Instead, opt for foods like whole-grain bread, oats, blueberries, tomatoes, peppers, spinach, and squash to maintain a balanced diet. Incorporate a variety of food groups into each meal to stay healthy.

   • Try to avoid salty or sugary foods since they can make you dehydrated and cause your muscles to cramp more.
2. 
   2
   Eat more foods that are high in protein. Avoid sources of protein that contain a lot of fat since they can be harder for your body to digest. Opt for lean meats, nuts, eggs, lentils, or beans. Try to consume 0.8 grams of protein for every 2.2 pounds (1.00 kg) of bodyweight so you get enough for your body to function.

   • Protein gives you more energy and helps build muscles so you’re less likely to experience cramps.
3. 
   3
   Cut caffeine out of your diet. Caffeine can dehydrate you and make your muscles more likely to spasm, so try to eliminate it from your diet during your period. If you feel tired, try drinking water since it may help you feel more awake. Otherwise, drink juice or herbal teas instead.

   • Sugary drinks like soda can also make your cramps feel worse, so cut them out of your diet as well.
   • Dehydration can also make cramps worse, so be sure you're drinking at least 6-8 glasses of water a day.
4. 
   4
   Exercise regularly so you’re less likely to feel period pain. Try to do moderate physical activity in 30-minute sessions for at least 4–5 days a week so you stay healthy. Try walking, jogging, swimming, or lifting weights to keep you active. Then, stick to your normal routine during your period, as the activity may help alleviate your cramps.

   • Working out strengthens your muscles so you’re less likely to get cramps.
5. 
   5
   Practice relaxation techniques so you don’t feel as stressed. Physical and mental stress can put pressure on your body and make your cramps feel worse, so do your best to stay calm. Try taking deep, slow breaths with your eyes closed to get relaxed whenever you’re feeling cramps. If you can, try doing meditation, yoga, or pilates to clear your mind and distract your attention from the pain.

   • Some people find that acupuncture offers relief from menstrual cramps.
6. 
   6
   Avoid smoking or drinking alcohol. Smoking can stress your body and make you dehydrated, making your cramps seem more painful. Take a break from smoking while you’re on your period or try to quit altogether. Alcohol has similar effects to smoking, so try to limit yourself to 1–2 drinks daily. Have water with each drink to dilute it so it doesn’t cause as much irritation.

   • Talk to your doctor if you have trouble quitting on your own since they may be able to offer other treatment options.
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Method 4

Method 4 of 4:

When to Seek Medical Care

1. 
   1
   Talk to your doctor before starting any supplements. While many vitamins, supplements, and herbal remedies may be helpful for treating period cramps, they’re not safe for everyone. Some supplements can interact badly with other medications you’re taking, or they might cause problems if you have certain medical conditions. Talk to your doctor about your health history and give them a list of other medicines or supplements you’re taking.

   • For example, your doctor may recommend against taking vitamin E if you have heart disease or diabetes, or if you’re taking a blood-thinning medication.
2. 
   2
   Call your doctor for severe or worsening cramps. If you have cramps that are bad enough to interfere with your daily life or keep you awake at night during most periods, talk to your doctor. Let them know if your cramps have been getting more painful than normal. Your doctor will examine you and run tests to determine what might be causing your cramps, and suggest medical treatments if necessary.

   • If you’re over 25 and have just started getting severe cramps for the first time, call your doctor. This may be a sign of an underlying health problem.
   • A few possible causes of severe cramps include endometriosis, fibroids, and some types of uterine or pelvic infections.
3. 
   3
   Start contraceptives to prevent painful cramps. If you aren’t already on birth control, talk to your doctor about starting to see if it could help your cramps. Take your birth control as it’s prescribed around the same time each day to help relieve your pain. If you still have painful cramps, talk to your doctor about different options.

   • Contraceptives thin the lining inside your uterus so your periods aren’t as heavy, which means your muscles won’t be as strained.
4. 
   4
   Discuss medical treatments if natural remedies don’t help. If you’re not getting enough relief from natural treatments, ask your doctor about medical options that might help you. Talk to them about the different available treatments and their risks and benefits. A few treatment options include:

   • Prescription or over-the-counter pain relief and anti-inflammatory medications
   • Hormonal treatments, such as birth control pills, patches, or injections
   • Surgery to correct medical conditions that might be causing your cramps, like fibroids or endometriosis
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Expert Q&A

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• Question

  What are the best essential oils for cramping?

  

  Andrea Rudominer, MD, MPH
  Board Certified Pediatrician & Integrative Medicine Doctor

  Dr. Andrea Rudominer is a board certified Pediatrician and Integrative Medicine Doctor based in the San Francisco Bay Area. Dr. Rudominer has over 15 years of medical care experience and specializes in preventive health care, obesity, adolescent care, ADHD, and culturally competent care. Dr. Rudominer received her MD from the University of California, Davis, and completed a residency at the Lucile Packard Children's Hospital at Stanford University. Dr. Rudominer also has an MPH in Maternal Child Health from the University of California, Berkeley. She is a Member of the American Board of Pediatrics, a Fellow of the American Academy of Pediatrics, a Member and Delegate of the California Medical Association, and a Member of the Santa Clara County Medical Association.

  

  Andrea Rudominer, MD, MPH

  Board Certified Pediatrician & Integrative Medicine Doctor

  Expert Answer

  Try blending 8 drops of rosemary, 7 drops of sweet marjoram, and 5 drops of peppermint oil in 2 ounces of carrier oil to apply and massage onto cramping muscles. Lavender, eucalyptus, and ginger are also helpful.

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• Question

  What's a natural way I can treat cramps?

  

  Tracy Zollinger Dipl. OM, L.Ac., FABORM
  Licensed Herbalist & Acupuncturist

  Tracy Zollinger (she/her) is a Licensed Acupuncturist, Herbalist, and the Founder of Island Acupuncture in the San Francisco Bay Area. With over 15 years of experience, Tracy specializes in a holistic approach to reproductive health, fertility, and pre and post-natal care. Tracy creates comprehensive treatment plans using acupuncture, herbs, nutrition, and western labs. She holds a Master of Science in Traditional Chinese Medicine from the Academy of Chinese Culture and Health Sciences and is board certified in integrative reproductive medicine, with a focus on LGBTQIA specific needs.

  

  Tracy Zollinger Dipl. OM, L.Ac., FABORM

  Licensed Herbalist & Acupuncturist

  Expert Answer

  One thing you can do is to get up and get moving—go for a walk around the block, if you can. Acupuncture can help, as can reducing your stress and making sure you get enough sleep.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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Tips

• Consult with your doctor before starting supplements to make sure they don’t negatively interfere with other medications or conditions you have.
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Warnings

• If your cramps get progressively worse or if you start having severe cramps after you turn 25, see your doctor to find the underlying cause.
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