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The Ultimate Guide to Relieving Menstrual Cramps

The Ultimate Guide to Relieving Menstrual Cramps

Let’s fight cramps!

Cramps happen when your muscles work super hard to push out your period. Your uterus has a layer of muscle and together with the muscles in your lower tummy area, they contract during your period to push your period out from the uterus and exiting from the vagina.

When you sneeze and you feel a bit of period shoot out down there, that’s the exact same thing! When you sneeze, it makes your muscles in your lower tummy area tighten up and contract, pushing out your period!

Period cramps are usually felt in one or more of these areas:

• A cramp at the lower part of your tummy
• A backache usually at the lower back area
• An ache along the inner thigh area

Cramps hurt but they don’t have to with our ultimate tips for cramp relief.

What are the best ways to fight cramps?
hot water bottle
1. Apply heat to the cramp

You can use a hot water bottle or an electric heating pad. Hold it against your cramp for as long you need. If you’re using a hot water bottle, it may get cold before your cramp goes away and that’s ok. Just refill your bottle with more hot water.

Why it works

Applying heat directly to the cramp will relax your sore muscles. It also increases blood flow to your sore muscles, providing you with sweet relief and comfort!

2. Rub your tummy with your hand

We’re not always at home where we can fill up our hot water bottle. But don’t worry, not all hope is lost! Rubbing your tummy with your hand can produce enough heat to soothe a mild cramp.

Why it works

This works in the same way as applying heat to the cramp. It relaxes your sore muscles and increases blood flow providing relief and comfort.

hot tea
3. Enjoy a hot beverage

A nice hot tea or hot yummy soup can warm up your tummy and soothe your tummy cramps!

Many girls find that the opposite is also true. Ice cold drinks can make cramps worse so you may want to skip the ice!

Why it works

This works in the same way as applying heat to the cramp but instead we’re doing this from the inside!

4. Take ibuprofin

Ibuprofin, also commonly known as Advil, acts as a painkiller. Although it is available over the counter, it is also a drug so please consult your doctor before taking it.

Why it works

Ibuprofin works by suppressing the effect of prostaglandins secreted by your body. Prostaglandin causes your uterus to contract which can cause menstrual cramps.

letter o
5. Have an orgasm!

You can achieve an orgasm through masturbation or sex. Yes, you can even do it during your period!

Why it works

Orgasms give you rush of endorphins, a neurotransmitter that can inhibit pain. Orgasms also increase blood flow to your lower tummy and genital area providing relief and comfort.

Exercise during your period
6. Exercise!

You may not feel like getting up and moving but exercising will actually help reduce pain from menstrual cramps! When you get a good work out, your body releases a neurotransmitter called endorphins that act as a natural pain killer.

Why it works

Endorphins fight pain by inhibiting pain and reducing our perception of pain so your menstrual cramps feel more manageable.

nuts and seeds
7. Eat food rich in Magnesium

Eat foods such as dark leafy greens, nuts and seeds, fish, beans and lentils, whole grains, avocados, bananas, and dark chocolate.

Why it works

Magnesium is an essential mineral that acts as a muscle relaxant. It soothes aching cramping muscles and lower back pain. It can even lower prostaglandins which may cause your muscles to over contract causing painful menstrual cramps.

8. Get enough Potassium in your diet

Eat foods such as dark leafy greens, yogourt, fish, bananas, avocados, white mushrooms, and baked potatoes.

Why it works

Potassium is another essential mineral that allows your muscles to function properly, including your uterine muscles that may cramp up during your period. Too little potassium and your muscles may cramp painfully when they don’t need to.

Have you tried any of these tips?

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About Dedy Wong

Dedy is the founder of The Period Blog and creator of The Little Red Kit. Her period is around 30 days long and likes to use pads and tampons -although she has tried just about everything including menstrual cups and period subscription boxes!


  1. I have also been suffering from Menstrual pains. But a dietary supplement containing PEA has been a great help! Keep in mind to use a product that is PEA opt certified though. I ordered mine through rs4supplements.com.

  2. I agree with you, while browsing I also got some tips on getting rid of menstrual cramps. I hope this helps

  3. You might want to be careful when drinking tea, because I’m pretty sure caffeinated drinks can make cramps worse!

    • It depends on the type of tea – if a person dos have issues with caffeine increasing their cramps then obviously avoid the likes of black tea, but options like herbal teas won’t be an issue. Herbal teas like Raspberry Leaf will reduce cramps (short-term and long-term) and no caffeine to contribute to cramps.

  4. Have you tried to take ginseng for the pain? I just read this interesting article about ginseng and wonder if it really does help?
    Hyperlink Code

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