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This menstrual cramps post was created in partnership with Sunny Bay. I was not financially compensated for this post but did receive a sample for review purposes. As always, all opinions are entirely my own. Thank you for supporting the brands that support me!
Menstrual cramps or dysmenorrhea happens quite often in women during their periods. Dysmenorrhea is a condition of cramping pains that occur in the lower abdomen.
Millions of women across the world face menstrual cramps at some point in their periods. Some women experience it lightly while a few experience it severe enough to interfere with daily life.
Severe dysmenorrhea may have additional symptoms like nausea, vomiting, headache, and in extreme cases, unconsciousness.
Though one can gain relief from cramps with pain killers, many women resort to home remedies that provide natural relief from the extreme pain. Here are a few to consider.
Exercising
According to studies, physical activity and exercise help reduce the pain caused by menstrual cramps.
Indulge in light exercises like walking or stretching during menstruation. It may reduce pain to the extent that you wouldn’t have to take any painkillers later.
Yoga is also a good exercise that helps to prevent menstrual pain by releasing endorphins.
Red Wine
Red wine is perhaps one of the best home remedies for easing menstrual cramps. It acts as a shield to physical pain and traumas and helps lift menstruation's mood swings.
Red wine consists of resveratrol, the oxidant with anti-inflammatory properties. Studies show that it helps increase blood circulation in the body and helps prevent cancerous growth and scar tissue formation.
Heat Pads
Heating pads help reduce the pain of menstrual cramps significantly.
In fact, heat can be just as effective as painkillers. Just apply it to your lower back and abdomen or wherever the pain is most intense.
Continuous low heat can work wonders. One of our favorite ways to do this is with the extra-large body heat wrap from Sunny Bay.
Sunny Bay Body Heat Wrap
This microwavable heat wrap is much larger than your typical heating pad, which we love. It can fully cover your aching abdomen or lower back with ease.
It's recommended to heat the wrap for 2 minutes, flip, and then heat in 10-sec increments until it reaches your desired temperature.
For us, a total of 5 minutes in a 1200 watt microwave was perfect. We heated it for two minutes and then in one-minute intervals until 5 minutes was reached.
It gets nice and hot but not so hot that it burns you. It retains its heat nicely making it perfect for period cramps!
The Sunny Bay Body Heat Wrap can also be used for cold therapy. Simply, place it in a plastic bag and freeze for an hour or so.
We love its versatility!
Its trendy buffalo plaid fleece cover is nice and soft and can be easily removed to wash. The inside features whole wheat kernels that typically can stay warmer for longer than a typical hot water bottle.
However, in a pinch and without access to an awesome heating pad like this, you can take a warm bath instead.
Reducing Stress
Mental stress is one factor that can lead to menstrual cramps.
Studies show that it causes cramps and can make your period start earlier than expected. As such, it is best to avoid anything that gives fire to psychological stress.
Massaging
Another useful method that eases menstrual cramps is massaging with oils. Massage therapy can reduce and relieve any pain.
A relaxing 20-minute massage can help ease dysmenorrhea.
Often, women face bloating and water retention from certain foods during menstruation. It is smart to avoid foods like fatty and salty snacks that can increase menstrual cramp pain.
One should also avoid excessive alcohol, caffeine, and smoking during menstruation to prevent the onset of cramps. Instead, try ginger tea or hot water with lemon to relax your body.
While one should avoid the above foods, they can take a diet full of yogurt, nuts, chicken, water, leafy green vegetables, and flaxseeds to tackle periods and cramps.
These foods contain a quantum of vitamins, manganese, iron, and omega-3 acids that reduce symptoms like pain, bloating, and inflammation.
Herbs
Many herbs have anti-inflammatory properties and antispasmodic elements. These compounds are useful in easing menstrual pain.
Some of these herbs include:
Chamomile tea: It is a nerve relaxant and helps alleviate muscle spasms by increasing urine glycine content. It is also rich in anti-inflammatory compounds that prevent the occurrence of prostaglandins. Prostaglandins are the cause of nausea and headache during menstruation.
Fennel seeds: It helps counter nausea, weakness and prevents uterine contractions that occur with menstrual cramps.
Ginger: Ginger is like the herb version of ibuprofen. It is a useful pain relief herb.
Chinese herbs: Herbs used in traditional Chinese medicine like angelica root, licorice, cinnamon, and red peony bark are the best herbs to alleviate menstrual cramp pain.
Pycnogenol: Pycnogenol or pine bark taken with oral contraceptives helps to reduce menstrual pain significantly. The herb also diminishes the need to take a painkiller for the cramping.
Turmeric: Turmeric root consists of curcumin that helps to relieve PMS symptoms in women. The compounds in the curcumin help to reduce inflammation and ease fluctuating moods during menstruation.
Water
Water is a solution for almost all body functions, even for menstruation. Drinking plenty of water helps avoid bloating and dehydration.
It is advisable to drink warm or hot water instead of cold water during menstruation to help relax cramped muscles.
If drinking plain water is not your thing, you can add a dash of lemon, drink juice, or eat vegetables and fruits that have high water content.
Vitamin D
Vitamin D helps to reduce the pain intensity by preventing contractions in the uterus and the occurrence of prostaglandins in the bloodstream.
One can get a regular supply of vitamin D from sunshine or by taking vitamin D supplements regularly.
Acupuncture and Acupressure
Acupuncture and acupuncture are two of the most used treatment methods to counter cramps and pain during menstruation.
These treatments include stimulating trigger points of the body to bring relief from the menstrual cramps.
Menstrual cramps are a frequent occurrence, and women should know effective ways to deal with the discomfort.
If the pain worsens or you experience excessive bleeding even after implementing the above remedies and taking OTC medications, please consult a doctor as soon as possible.
Krystle Cook – the creator of Home Jobs by MOM – put her psychology degree on a shelf and dived into a pile of diapers and dishes instead. She is a wife and mother to two rambunctious boys, sweating it out in her Texas hometown. She loves cooking, DIY home projects, and family fun activities.
I use a heating pad to help with cramps. I also smoke medical marijuana and it helps. I have really heavy periods and usually a lot of pain with them. This looks awesome!
I put the ball in a clean sock and lean against a wall to put pressure and be able to roll it around. My mom is a massage therapist and its a trick she showed me.
Thanks to menopause I no longer have an issue with menstrual pain, however I do have a lot of muscle pain. I manage a food pantry for the needy and lifting heavy boxes and shelving food makes me sore. I good soak in the tub with some epsom salts sometimes helps. If that doesn’t work then it is time for some muscle rub.
I now dont have this problem but my daughter does and she is always trying different things to try and help so they will go away. We read this and she is going to try the ginger tea now.
I like to use a heating pad or a massager when I get muscle aches. I remember trying so hard to relieve my menstrual pain when little success when I was younger.
I am past menopause and thankfully don’t have to deal with horrific menstrual cramps any more…but I get a lot of muscle pain from my arthritis and fibromyalgia….keeping warm and taking NSAIDS helps a bit. Thanks and God Bless!
I HAVE USED MUSLE RELAXERS TO RELIEVE THE PAIN,AT AGE 71 I DON’T NEED THEM NOW BUT I STILL HAVE MUSLE PAIN IN BODY IN LEGS AND ARMS,USE SOOTHING OILS .
I have some homemade heating packs that consist of a sock filled with rice that we can microwave when needed for various muscle aches and pains. The packs are small and don’t have a cord so are easy to use on car trips or at the office. The Sunny Bay Buffalo Check Heat Wrap sounds like it would be excellent for back pain because of it’s size.
I have had a frozen shoulder for a few weeks. Heat does help and this heating pad would be great to use on my shoulder. I currently have an electric heating pad and it gets way too hot. I think exercise helps a lot with muscle aches and pains as well. Thanks.
I used to be in agony every month and have the most awful PMT. It all stopped for me when I had the contraceptive implant put in. I’ll never go back to that now.
When I was young I never had cramps. Now that I am older I have terrible back cramps before my period even starts. This looks like a great product to help with that.
These are very helpful tips on how to ease your menstrual symptoms at home, thank you so much for sharing! I had no idea that red wine had so many benefits to it! I don’t drink but I may have to try some next month.
I have had really bad cramps ever since Aunt Flo came to town. And I also suffer from low back pain from a car accident that was not my fault. I use severl things for both problems including a heating pad, OTC pain pills as well as presciption medication.
I either use heat or ice, depending on the problem. It’s nice to have pain relief patches on hand for pain relief when using a heat or ice pack isn’t convenient.
I compete in Spartan races, not a pro or anything, but I enjoy training for them and competing against my last time. After races and some training I’m sore and love to use a hot compress on whatever area is giving me issues. Also love to use it for my monthly period visit.
Thank you for the informative post. I had no idea that red wine could help with cramps. I am going to try that along with a heat wrap. I usually just take aspirin.
For me the best things to relieve muscle pain have always been exercise and a heating pad. It may hurt to exercise, but it always helps afterward. I’d love to try acupuncture though, never thought about that for a solution to muscle cramps before.
I have severe menstrual cramps and the only thing that helps my pain is first taking 2 aleves. Its odd tylenol or ibuprofen or any other over the counter pain reliever does NOT touch my menstrual cramps, only Aleve or Naproxen which is prescribed aleve. The 2nd thing that helps me is a heating bad directly placed where im cramping. I hope this helps someone!
I didn’t know some of these tips & I’ll definitely be trying them out! I like to drink hot tea with honey and lemon when I’m cramping. That heating pad looks amazing & would be very helpful.
Typically nothing helps ease my pain for more than like 2 seconds, but for menstrual pain I use Heart Massagers from Pure Romance because it gets warmer than heating pads. I prefer those anyways because they’re smaller and more personal than a heating pad.
Ever since I started exercising, it has helped so much with menstrual cramps. They will hurt so bad that even taking Advil will not work. So I started filling up a bottle with hot water and it worked so good!
I no longer have the issue of menstrual pain but I do have arthritis with daily pain. I use herbs to help with the inflammation, usually ginger and turmeric.
I’ve been using cbd oil to ease my cramps. I used to take midol, but it got to the point where it didn’t really help anymore. Cbd has been a good alternative, but unfortunately a little on the expensive side.
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I use a heating pad to help with cramps. I also smoke medical marijuana and it helps. I have really heavy periods and usually a lot of pain with them. This looks awesome!
I’m sorry you have a lot of pain with your periods!
I soak in a hot bath tub . I also take some medicine .
Tried and true ways to relieve pain!
I put the ball in a clean sock and lean against a wall to put pressure and be able to roll it around. My mom is a massage therapist and its a trick she showed me.
That’s a great trick to relieve menstrual cramps!
Thanks to menopause I no longer have an issue with menstrual pain, however I do have a lot of muscle pain. I manage a food pantry for the needy and lifting heavy boxes and shelving food makes me sore. I good soak in the tub with some epsom salts sometimes helps. If that doesn’t work then it is time for some muscle rub.
A massage and a good soak is a great way to relieve muscle pain
I now dont have this problem but my daughter does and she is always trying different things to try and help so they will go away. We read this and she is going to try the ginger tea now.
I’m sorry to hear your daughter suffers from menstrual cramps. I hope these tips help!
I like to use a heating pad or a massager when I get muscle aches. I remember trying so hard to relieve my menstrual pain when little success when I was younger.
Menstrual pain usually doesn’t fully go away but a heating pad can dampen it
I am past menopause and thankfully don’t have to deal with horrific menstrual cramps any more…but I get a lot of muscle pain from my arthritis and fibromyalgia….keeping warm and taking NSAIDS helps a bit. Thanks and God Bless!
I’m sorry you suffer from a lot of muscle pain
Heat pads can be helpful. Resting with my feet up releases some pain also.
Good tip about elevating your feet!
I usually take motrin to relieve cramps. I also have my husband massage my lower back, where it always hurts.
That’s so sweet of your husband to rub your back
I like to soak in a warm bath. It seems to ease the pain a little bit.
A nice bath is a great way to relieve tension
I use a warmed up towel. I generally take some Aleve also. Love this beauty!
This heating pad works way better than a warmed up towel – it stays hot nice and long
I am lucky enough not to deal with cramps… but do experience daily pain due to suspected fibromyalgia… I find myself relying on a heating pad a LOT!
I’m so sorry to hear you might have fibromyalgia
I used heating pads for menstrual cramps. I found Advil a help too. I missed 1 week of school every month for years!
Sounds like you had menstrual cramps really bad
So glad I don’t need these remedies any more. I would use the heating pad for my arthritis.
Is your arthritis really bad?
My issue is often less the cramps but the joint pain that comes with periods, luckily heat pads help both!
That’s interesting. I haven’t heard of joint pain with periods
I HAVE USED MUSLE RELAXERS TO RELIEVE THE PAIN,AT AGE 71 I DON’T NEED THEM NOW BUT I STILL HAVE MUSLE PAIN IN BODY IN LEGS AND ARMS,USE SOOTHING OILS .
What oils help relieve your pain?
I have some homemade heating packs that consist of a sock filled with rice that we can microwave when needed for various muscle aches and pains. The packs are small and don’t have a cord so are easy to use on car trips or at the office. The Sunny Bay Buffalo Check Heat Wrap sounds like it would be excellent for back pain because of it’s size.
You are so right. This heat wrap covers your back nicely
I used heat every month for pain. Lots of good tips here.
So happy to hear heat helps your pain
I generally have to take a hot shower, followed by a nap, to relieve my muscle pain. That often works at least temporarily.
Sounds like a good routine to relieve muscle pain
I use heat and turmeric. They both work wonders for my aches and pains.
I’ve been curious about turmeric. Do you have a favorite brand?
I have had a frozen shoulder for a few weeks. Heat does help and this heating pad would be great to use on my shoulder. I currently have an electric heating pad and it gets way too hot. I think exercise helps a lot with muscle aches and pains as well. Thanks.
I’m so sorry to hear about your shoulder. What happened?
These are some seriously great tips. I use many of these because I’m in such terrible pain sometimes.
That’s awful. Pain from menstrual cramps? or muscle pain?
I usually take long hot baths, drink a ton of water and move as much as possible. Also love the dry sauna but it’s been closed due to covid.
I wouldn’t have thought a dry sauna would help the pain but I guess it’s the heat
Over the counter pain meds work for me but a heating pad sounds like a good idea too!
What pain med do you use?
I definately use a heating pad and some Midol. I have also learned a yoga pose that helps with cramps too, and it helps!
A yoga pose. That’s interesting. Can you share the pose?
If the back or menstrual issues is really i take Flexeril to relax the muscles ans use a heating pad.
Is that a muscle relaxer?
I made a rice bag and heat it in the mirowave. It stays hot for a long time.
Sounds like a homemade version of this heat wrap
When I have cramps or sore muscles I like to relax in the bath or massages help
A warm bath is always nice
I think heat relieves my pain the most. I also will take some motrin at times.
I agree – heat helps a lot with pain
A nice soak in the tub with some Epson Salts is good too.
That does sound relaxing
I used to be in agony every month and have the most awful PMT. It all stopped for me when I had the contraceptive implant put in. I’ll never go back to that now.
Glad the IUD stopped your pain
Warm baths help with muscle pain when it flares up.
Adding in a heating pad too would also help I’m sure
I use a small heating pad. It doesn’t stay hot very long and I constantly have to move it. I also use Motrin and take a bath to try and help.
This heating pad stays warm nice and long
I find a warm bath helps with muscle pain. And getting enough sleep and water also helps.
Those are all great tips to help with pain
I have to take a hot bath and sink down in it. Midol is also my best friend.
I remember taking midol as a teenager but haven’t used it in a long time
I will sometimes try warm drinks or yoga but honestly I usually just try to tough it out. I would love to try a heat wrap though!
You sound like a tough cookie
When I was young I never had cramps. Now that I am older I have terrible back cramps before my period even starts. This looks like a great product to help with that.
That’s funny — I had the same thing happen to me. No fun!
These are very helpful tips on how to ease your menstrual symptoms at home, thank you so much for sharing! I had no idea that red wine had so many benefits to it! I don’t drink but I may have to try some next month.
A little red wine has many positive benefits
Usually something warm like a heat pack that I warm in the microwave helps.
Sounds like you would love this Sunday bay heat wrap then
Soak in a warm bath
SOO relaxing…
I like to soak in a hot tub when I have cramps. I also like to use a heat pack.
I like to do those things too when I have cramps
I have wanted to use a heating pad for Fibromyalgia pain but do not have one. What has helped in the past is Salonpas and also the Epsom Salts bath.
I’m glad you found some relief from your fibromyalgia pain
I have had really bad cramps ever since Aunt Flo came to town. And I also suffer from low back pain from a car accident that was not my fault. I use severl things for both problems including a heating pad, OTC pain pills as well as presciption medication.
I’m sorry to hear you’re one of the unlucky ones when it comes to cramps
I either use heat or ice, depending on the problem. It’s nice to have pain relief patches on hand for pain relief when using a heat or ice pack isn’t convenient.
I love that pain relief patches stay in place when you sleep
I compete in Spartan races, not a pro or anything, but I enjoy training for them and competing against my last time. After races and some training I’m sore and love to use a hot compress on whatever area is giving me issues. Also love to use it for my monthly period visit.
Wow – that’s awesome but I’m sure it leaves you sore. I’m glad heat helps your pain
Thank you for the tips. Most women have experienced menstrual cramps and I know These ideas will be helpful.
I take a few drops of CBD to help with menstrual cramps. It helps tremendously. I also use a heating pad, grab my favorite chocolate and relax.
We will have to try that tip sometime
I use a rubber ball to massage sore muscles and my back. For cramps I take tylenol.
I hope you have someone to help you with that ball on your back. The back can be a hard place to reach
I have no so coal way to deal with my back pain. Sometimes ibuprofen helps and heating pads but not much. Sciatica nerve damage fo any help either
I’m sorry to hear you have nerve damage
I have such awful menstrual cramps. I usually use ibuprofen and hot tea to help.
What is your tea of choice?
Usually i will take a hot long shower. And if it gets to bad i will resort to advil menstral.
I didn’t know Advil made a menstrual pain pill
I usually start with icing muscle injuries. But for those and period pain, I move on to heat.
Heat is my go-to for menstrual pain too
The microwavable heat wrap seems like it would be very helpful to help alleviate cramps. I love how quickly it warms up.
And it stays warm for a good long time too
Thank you for the informative post. I had no idea that red wine could help with cramps. I am going to try that along with a heat wrap. I usually just take aspirin.
Can’t hurt to try a bit of red wine – might make the whole thing more fun lol
I can see using this for a variety of pain. It sure would be useful!
I can see using this for a variety of pain. It sure would be useful!
For me the best things to relieve muscle pain have always been exercise and a heating pad. It may hurt to exercise, but it always helps afterward. I’d love to try acupuncture though, never thought about that for a solution to muscle cramps before.
What exercise do you do for muscle pain?
I like all the ideas that help with pain and stress. This would be great to use for that and is in my favorite design!
Buffalo plaid is a great print this time of year
I often use a heating pain for back pain. Wish I could afford acupuncture too.
Acupuncture would be interesting to try
I usually use heat (heating pad, warm bath/shower) to fight the pain. And increase my water intake to help keep the muscles hydrated!
Good tip about drinking more water!
I use a heat pad to help me. I also take Aleve.
Both great ways to relieve cramps!
When my muscles ache usually a hot bath will work to help ease some pain. Adding in some Epsom salts to the water also helps.
That sounds like a great way to relieve cramps
I don’t get menstrual cramps, but heat is my go-to for the pain I get from herniated cervical dics!
Ouch! I hope heat helps you
Wine and hot baths is how I usually do it.
Sounds like a great combo to me!
What helps me with menstrual cramps is lying down with a heating pad. I also rely on Tylenol. Between both of these, I usually feel better.
I’m glad those tricks help you out with menstrual cramps
I have severe menstrual cramps and the only thing that helps my pain is first taking 2 aleves. Its odd tylenol or ibuprofen or any other over the counter pain reliever does NOT touch my menstrual cramps, only Aleve or Naproxen which is prescribed aleve. The 2nd thing that helps me is a heating bad directly placed where im cramping. I hope this helps someone!
I like Aleve too
i use a heating pad and advil and warm shower helps.
I’m glad you have found some ways to deal with the pain
I didn’t know some of these tips & I’ll definitely be trying them out! I like to drink hot tea with honey and lemon when I’m cramping. That heating pad looks amazing & would be very helpful.
Do you drink a certain tea flavor?
i think coffee or pop relieves my pains same as midol would
That’s interesting that coffee helps your cramps
Typically nothing helps ease my pain for more than like 2 seconds, but for menstrual pain I use Heart Massagers from Pure Romance because it gets warmer than heating pads. I prefer those anyways because they’re smaller and more personal than a heating pad.
I have never heard of heart massagers before. What is it?
Ever since I started exercising, it has helped so much with menstrual cramps. They will hurt so bad that even taking Advil will not work. So I started filling up a bottle with hot water and it worked so good!
I’m glad exercising helps your menstrual cramps
Something I do to help is excersize. I know it’s not something I wanna do but it really helps.
That’s good to know. I have to try that next time I’m in pain
I usually take an aspirin or used a heated rice pack when I have pain.
You will love this heat wrap then
Hot packs and relaxation does help to relieve these types of aches and pains. A nice hot shower or bath and a good nights sleep often helps also.
Thanks – All great ways to relieve pain
I no longer have the issue of menstrual pain but I do have arthritis with daily pain. I use herbs to help with the inflammation, usually ginger and turmeric.
I’ve been interested in turmeric. What benefits have you seen?
I have an old time heating pad. I also sometimes use a big water bottle filled with hot water dropped in a sock.
The water bottle in a sock idea is a great tip for when you don’t have a heating pad to use
CBD helps me relax, sleep, and relieves pain for me.
Do you have a favorite CBD brand?
Soaking in a hot tub with Epsom salts helps me cope with pain. I also use hot packs.
Those are both great ways to help menstrual cramps!
I’ve been using cbd oil to ease my cramps. I used to take midol, but it got to the point where it didn’t really help anymore. Cbd has been a good alternative, but unfortunately a little on the expensive side.
What CBD oil have you found to be most effective?
This would be great for my lower back oain
You are so right – the heat will melt your pain away