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How to Ease Menstrual Cramps at Home @SunshinePillows

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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!
How to Ease Menstrual Cramps at Home

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

How to Ease Menstrual Cramps at Home

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

How to Ease Menstrual Cramps at Home

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!

How to Ease Menstrual Cramps at Home

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.

Over half of women who menstruate experience period pain (dysmenorrhea) for one to two days every month. Here are some ways to ease the pain at home!Click To Tweet

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.

Massage the area with analgesic essential oils to get immediate relief. Popular choices are peppermint, helichrysum, marjoram, and rosemary essential oils.

Foods

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.

What helps you ease period cramps?

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Comments

  1. 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!

    Reply

  3. 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.

    Reply

  4. 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.

    Reply

  5. 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.

    Reply

  6. 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.

    Reply

  7. 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!

    Reply

  9. I usually take motrin to relieve cramps. I also have my husband massage my lower back, where it always hurts.

    Reply

  12. 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!

    Reply

  17. 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.

    Reply

  19. I generally have to take a hot shower, followed by a nap, to relieve my muscle pain. That often works at least temporarily.

    Reply

  21. 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.

    Reply

  23. 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.

    Reply

  25. I definately use a heating pad and some Midol. I have also learned a yoga pose that helps with cramps too, and it helps!

    Reply

  31. 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.

    Reply

  33. 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.

    Reply

  36. 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!

    Reply

  37. 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.

    Reply

  38. 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.

    Reply

  42. 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.

    Reply

  43. 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.

    Reply

  44. 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.

    Reply

  45. 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.

    Reply

  47. 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.

    Reply

  49. 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

    Reply

  53. The microwavable heat wrap seems like it would be very helpful to help alleviate cramps. I love how quickly it warms up.

    Reply

  54. 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.

    Reply

  56. 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.

    Reply

  59. I usually use heat (heating pad, warm bath/shower) to fight the pain. And increase my water intake to help keep the muscles hydrated!

    Reply

  61. 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.

    Reply

  64. 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.

    Reply

  65. 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!

    Reply

  67. 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.

    Reply

  69. 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.

    Reply

  70. 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!

    Reply

  73. 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.

    Reply

  74. 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.

    Reply

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