There are several effective methods for how to stop period cramps, depending on what works best for your body. This guide outlines some of the best options.
How to stop period cramps: immediate relief
Heat Therapy
Heat therapy works in how to stop period cramps by relaxing the muscles in your uterus, improving blood flow, and reducing pain signals. A heating pad or warm water bottle on your lower abdomen can relax muscles and ease cramps. Here’s how to use it effectively:
Heating Pad (Electric or Microwaveable)
- Place the heating pad on your lower abdomen or lower back.
- Use it for 15-20 minutes at a time, up to several times a day.
- If using an electric pad, keep it on a low to medium setting to avoid burns.
Hot Water Bottle
- Fill a hot water bottle with warm (not boiling) water.
- Wrap it in a towel to protect your skin.
- Hold it against your lower abdomen for 20-30 minutes.
Warm Bath or Shower
- Take a warm (not too hot) bath for 20-30 minutes to relax your muscles.
- Add Epsom salts or essential oils (lavender, chamomile) for extra relaxation.
- A hot shower, especially if you let the water hit your lower back, can also help.
DIY Warm Compress
- Soak a small towel in hot water, wring it out, and place it over your lower belly.
- Cover it with a dry towel to trap the heat.
- Reheat as needed.
Pro Tip: Combine heat therapy with gentle stretches, herbal teas, or a light massage for extra relief.
Pain Relievers
Over-the-counter meds like ibuprofen (Advil, Motrin) or naproxen (Aleve) are useful to reduce inflammation and pain as methods for how to stop period cramps. Using pain relievers effectively for period cramps depends on the type of medication and how you take it. Here’s the best approach.
1. Choose the Right Pain Reliever
- NSAIDs (Best Choice) – Ibuprofen (Advil, Motrin) or naproxen (Aleve) work to help stop period cramps by reducing inflammation and blocking pain signals.
- Acetaminophen (Tylenol) – Works for mild cramps but isn’t as effective as NSAIDs for period pain.
- Prescription Options – If cramps are severe, a doctor may prescribe stronger NSAIDs or hormonal treatments.
2. Take It at the Right Time
- Take NSAIDs as soon as cramps start (or even before, if your cycle is predictable). They work best when taken early.
- Stick to the recommended dose –
Ibuprofen: 200–400 mg every 4–6 hours (Max: 1200 mg/day for over-the-counter use). - Naproxen: 220–440 mg every 8–12 hours (Max: 660 mg/day).
- Don’t wait until the pain is unbearable – NSAIDs are more effective when taken early.
3. Take It the Right Way
- With food or milk – Helps prevent stomach irritation.
- With plenty of water – A full glass helps absorption.
- Don’t mix different NSAIDs – Stick to one (e.g., either ibuprofen or naproxen, not both).
4. Combine with Other Remedies
- Use heat therapy as an aid in how to stop period cramps – A heating pad + NSAIDs = faster relief.
- Try gentle stretching or light movement – Helps relax muscles.
- Stay hydrated – Herbal teas like ginger or chamomile can boost effectiveness.
Warning: If you have stomach issues, kidney problems, or take other medications, check with a doctor before using NSAIDs regularly.
Gentle Massage
Massage can be a soothing addition for how to stop period cramps by increasing blood flow, relaxing muscles, and releasing tension. Lightly massaging your lower abdomen with essential oils like lavender can improve blood flow and reduce discomfort. Here’s how to use massage effectively. Also see our guide on how to give a massage.
Abdominal Massage to stop period cramps
- Lie down comfortably or sit in a relaxed position.
- Place your hands on your lower abdomen.
- Use gentle, circular motions with your fingertips, moving in the direction of your intestines (clockwise).
- Apply light to moderate pressure for 5–10 minutes.
- Breathe deeply and slowly to enhance relaxation.
- Enhance with Oils: Use essential oils like lavender, clary sage, or peppermint diluted in a carrier oil (e.g., coconut or almond oil). Warm the oil slightly before applying for added comfort.
Lower Back Massage to stop period cramps
- Use a tennis ball or foam roller to massage the lower back.
- Lie on your back and place the ball under your lower back, rolling gently.
- Alternatively, ask someone to massage your lower back using their palms and thumbs.
Reflexology to stop period cramps
- Apply pressure to the arch of your foot, which is believed to be connected to the uterus and ovaries.
- Use your thumb to make circular motions for 2–3 minutes on each foot.
Acupressure Points to stop period cramps
- SP6 (Spleen 6): Located about three finger-widths above the inner ankle bone. Apply firm pressure for 1–2 minutes.
- LI4 (Large Intestine 4): Found in the webbing between your thumb and index finger. Press and hold for 1–2 minutes.
Combine with Heat or Essential Oils
- Apply a heating pad to your abdomen while massaging for enhanced relaxation.
- Use a few drops of essential oils like lavender or chamomile for added calming effects.
Pro Tip: Regular massage throughout your cycle, not just during your period, can help reduce the severity of cramps over time.
Hydration to stop period cramps
Staying hydrated can help in how to stop period cramps by preventing bloating, improving circulation, and keeping muscles relaxed. Drinking plenty of water (especially warm or herbal teas) can prevent bloating and ease pain. Here’s how to use hydration effectively.
Drink Plenty of Water to stop period cramps
- Aim for at least 8–10 glasses a day (more if you’re active).
- Warm or hot water works best because it helps relax muscles and improves blood flow.
- Infuse water with lemon, mint, or cucumber for added minerals and a refreshing taste.
Drink Herbal Teas for Extra Relief
- Ginger Tea – Reduces inflammation and pain.
- Chamomile Tea – Relaxes muscles and promotes better sleep.
- Peppermint Tea – Helps with bloating and digestion.
- Cinnamon Tea – Improves circulation and reduces cramps.
Eat Hydrating Foods to stop period cramps
- Fruits & Vegetables – Watermelon, cucumber, oranges, celery, and berries keep you hydrated and provide vitamins.
- Soups & Broths – Warm fluids help relax the body and keep you hydrated.
- Coconut Water – Natural electrolytes help prevent dehydration.
Avoid Dehydrating Drinks
- Caffeine (Coffee, Energy Drinks, Soda) – Can constrict blood vessels and worsen cramps.
- Alcohol – Dehydrates your body and can make bloating worse.
Try Electrolyte Drinks if Needed
- If you’re feeling fatigued or sweating a lot, low-sugar electrolyte drinks can help replenish lost minerals.
- Choose coconut water or homemade electrolyte drinks instead of sugary sports drinks.
Pro Tip: Start hydrating before your period begins to help prevent water retention and cramps.
How to stop period cramps with lifestyle & natural remedies
- Exercise – Light activities like walking, yoga, or stretching release endorphins, which are natural painkillers.
- Diet Adjustments – Eating magnesium-rich foods (bananas, dark chocolate, spinach) and avoiding caffeine, alcohol, and salty foods can help.
- Herbal Remedies – Teas with ginger, chamomile, or cinnamon have anti-inflammatory properties and can relax muscles.
How to stop period cramps with long-term methods
- Regular Exercise – Staying active throughout the month helps reduce cramps in future cycles.
- Hormonal Birth Control – Pills, patches, or IUDs can regulate hormones and lighten cramps for some people.
- Magnesium & Omega-3s – Supplements or foods rich in these nutrients can help manage inflammation and pain.
Photo by Kindel Media
