7 Effective Home Remedies for Period Cramps

July 9, 2025

Did you know over 80% of menstruating women experience period cramps that disrupt their daily life.

There are more people who suffer in silence than we think. Even though painkillers work quickly, more and more people are looking for home remedies for period cramps that are safe and have been used for a long time.

Let’s explore how natural remedies for period pain that can ease your monthly pain—right from your kitchen.

Before going ahead and discovering how to relieve period cramps at home, let us know what the real culprit behind these cramps is.

What Causes Period Cramps?

Period cramps or Dysmenorrhea is caused by a hormone name prostaglandins which increases just before the start of the menstrual cycle and causes cramps. The primary functions of these hormones are to help uterus shed its inner lining by contacting which creates a sharp pain in the abdomen that varies from mild to severe in every women.

Home Remedies For Period Pain

Menstrual cramps are uncomfortable, unbearable, and stressful thus, we have curated some of the most effective methods to reduce menstrual pain naturally and mentioned here are some of them:

Use Heat To Beat The Cramps

Menstrual pain can be stubborn, and heat therapy is one of the best quick reliefs for period pain. Heat can help reduce cramps by relaxing the contracting muscles in the lower abdomen and improving the blood circulation. You can use a heat pad, heat patches, or hot water bag to help relieve pain.

Regular Exercise To Kick Out The Pain

Regular physical exercise can help manage a lot of health issues, and menstrual cramps are one among them. Although it’s not a quick fix, regular exercise can help reduce period cramps gradually by releasing a hormone named endorphins, which is known as a natural pain reliever.

Walking, cycling, and dancing are some of the common aerobic exercises that you should incorporate into your daily routine.

Yoga: The Ancient Secret To Painless Periods

You must have heard “Yoga se hi hoga.” Well, this is not just a saying, but yoga, the ancient form of exercise, can help you attain pain-free periods. Here is a list of some common yogasanas that you can incorporate into your daily life:

Uttanasana
Camel Pose
Cobra Pose
Balasana
Cow Pose
Shavasana

Gentle Massage For Effective Relief

Massaging your lower abdomen, back, and inner thighs with essential oils can help relieve period cramps and is known to be the best natural way to reduce menstrual pain.

Herbs for Menstrual Cramps

Here is a list of some powerful herbs that are known for their potential benefits for easing period pain naturally:

Nirgundi – Powerful anti-inflammatory herb that helps reduce abdominal cramps and pelvic pain.

Ashwagandha – Balances stress hormones, calms the nervous system, and eases tension-related cramps.

Gokshura – Supports reproductive health, reduces bloating, and relieves discomfort during menstruation.

Shatavari – A natural female tonic that balances estrogen levels and soothes uterine spasms.

Manjistha – Purifies the blood, supports healthy menstrual flow, and helps with clot-related pain.

Krishnajeera (Black Cumin) – Contains analgesic properties that relieve cramps and promote regular cycles.

Trikatu – A blend of black pepper, long pepper, and ginger that improves digestion and enhances absorption of other herbs, helping manage pain effectively.

Relieve Cramps With Acupressure

Acupressure is a natural, drug-free technique that can help relieve menstrual cramps by stimulating energy flow and relaxing uterine muscles. Here are the most effective points:

Spleen 6 (SP6) – "Three Yin Intersection"

Location: About 4 finger-widths above the inner ankle bone.
How it helps: Relieves abdominal cramps, regulates menstrual flow, and calms the mind.
How to use: Apply firm pressure with your thumb for 1–2 minutes on both legs.

Liver 3 (LV3) – "Great Rushing"

Location: Between the big toe and second toe, about 1–2 inches above the webbing.
How it helps: Eases lower abdominal pain, irritability, and bloating.
How to use: Massage in circular motion for 1 minute on each foot.

Lower Abdomen (CV6) – "Sea of Energy"

Location: About 2 finger-widths below the navel.
How it helps: Strengthens pelvic organs and relieves cramps.
How to use: Apply gentle circular pressure for 2 minutes.

Large Intestine 4 (LI4) – "Union Valley"

Location: Between thumb and index finger.
How it helps: General pain relief and reduces stress.
How to use: Firm pressure for 30 seconds to 1 minute; avoid during pregnancy.

Best Herbal Teas for Quick and Natural Period Pain Relief

If you are looking for home remedies for period pain that are quick and easy than these herbal teas can be your saviour:

Ginger Tea

Benefits: Anti-inflammatory and pain-relieving.
Why it helps: Eases muscle cramps, nausea, and bloating.
How to make: Boil sliced fresh ginger in water for 10 mins. Add honey if desired.

Fennel Tea (Saunf)

Benefits: Antispasmodic and estrogen-balancing.
Why it helps: Relieves cramps and regulates menstrual flow.
How to make: Crush 1 tsp fennel seeds and steep in hot water for 5–7 mins.

Chamomile Tea

Benefits: Calming and muscle-relaxing.
Why it helps: Reduces stress, promotes sleep, and soothes cramps.
How to make: Steep chamomile flowers in hot water for 5 mins.

Cinnamon Tea (Dalchini)

Benefits: Improves circulation and reduces inflammation.
Why it helps: Helps relax uterine muscles and manage heavy flow.
How to make: Simmer a cinnamon stick in water for 10 mins.

Over The Counter Medicines

For quick relief from period cramps, OTC options like Ibuprofen and Mefenamic Acid (Meftal Spas) are widely used to reduce inflammation and muscle spasms. Paracetamol works for mild pain, while Drotaverine and Hyoscine Butylbromide (Buscopan) help relax uterine muscles.

These medicines offer temporary relief, but should be used as directed and not as a long-term solution without medical advice.

But if you want long-term relief instead of a quick fix, then Ayurvedic capsules for period pain are the best option for you.

Ayurvedic Remedies For Period Pain

Panchakarma is a powerful Ayurvedic detoxification and rejuvenation therapy that balances doshas and improves reproductive health. For menstrual pain, it targets the root causes like Vata imbalance, toxin accumulation (ama), and poor circulation.

Abhyanga (Oil Massage): Full-body massage using warm medicated oils (like Dashmool or Bala oil) to calm Vata and ease muscular tension.

Swedana (Herbal Steam Therapy) : Helps open body channels, improve circulation, and reduce pelvic congestion and cramps.

Basti (Medicated Enema Therapy) : Especially effective for Vata disorders; uses herbal decoctions or oil enemas to reduce pain, regulate cycles, and support uterine health.

Udvartana (Herbal Powder Massage): Stimulates lymphatic drainage and detoxification, beneficial for bloating and hormonal imbalance.

Pichu or Local Abhyanga: Application of warm medicated oil-soaked pads on the lower abdomen to soothe uterine cramps directly.

What To Eat and Avoid For Easing Menstrual Cramps

Diet plays an important role in keeping us healthy and during our cycles what we eat matters the most thus eating the right food is necessary. Here is a list of foods that should be eaten or avoid while you are on your periods:

What to Eat During Period Cramps

Palak, methi, and curry leaves – Rich in iron and magnesium
Bananas and coconut water – Reduce bloating and cramps
Khichdi, dal-rice, and vegetable soups – Light and easy to digest
Herbal teas – Ginger, ajwain, or tulsi tea soothe cramps
Warm turmeric or Shatavari milk – Balances hormones and eases pain
Flaxseeds and til (sesame seeds) – Help reduce inflammation

What to Avoid During Period Cramps

Fried snacks (pakoras, chips) – Trigger bloating and heaviness
Too much salt and pickles – Cause water retention
Coffee, cola, and excess chai – Can worsen cramps
Sweets and bakery items – Spike sugar levels and increase discomfort
Cold foods like curd, ice cream – Aggravate cramps, especially in Vata types

When Should You See a Doctor for Period Cramps?

Mild cramps are normal—but if the pain is too much or keeps coming back, it’s worth checking in with a doctor. Check out for these signs:

Your pain lasts more than 2–3 days
Painkillers don’t help
You bleed heavily or pass large clots
Your cramps stop you from working or sleeping
You have pain while peeing or pooping
Your cycle becomes irregular or suddenly changes

If something feels off, trust your gut—get it checked. It could be more than just period pain.

Conclusion

Period cramps are tough—but you don’t have to struggle with them in silence. From warm teas and yoga to simple Ayurvedic remedies for period pain and home massages, there are so many natural ways to feel better. These aren’t just old-school tips—they actually work when used consistently.

If you're tired of popping pills every month, try listening to your body and giving it gentle, natural support. And if the pain feels too much or unusual, don’t ignore it—reach out to a doctor.

Your period doesn’t have to be a battle every month. Small changes can bring big relief.