By UnCrampMe Team

How You Can Get Rid of Period Cramps Fast From Home With Expert Opinions

Period pain is miserable, it affects daily life and overall well being. Finding home remedies for menstrual cramps is key to comfort and quality of life. In this article, I’m going to help you through your menstrual cramping pain by providing real remedies that the average woman uses to help ease period cramps.

Key Takeaways:

  • Heat Therapy: Applying heat to the lower abdomen using heating pads or hot water bottles can relax muscles and alleviate pain.
  • Hydration: Staying hydrated is crucial to reduce bloating and cramps. Drink plenty of water and avoid caffeine and alcohol.
  • Gentle Exercise: Light activities like yoga and walking improve blood flow and reduce cramps.
  • Diet: Eat anti-inflammatory foods like dark chocolate, leafy greens, and fatty fish. Avoid processed foods, caffeine, and sugary snacks.
  • Natural Supplements: Cramp Bark, magnesium, and omega-3 fatty acids can help reduce menstrual pain. Herbal teas like chamomile and ginger are also beneficial.
  • Self-Care: Practices like meditation, deep breathing, and aromatherapy with essential oils can reduce stress and alleviate cramps.
  • When to Seek Help: Consult a doctor if you experience severe or persistent pain, heavy bleeding, or other concerning symptoms.

List of Experts Quoted:

  1. Dr. Jennifer Wu
    • OB-GYN at Lenox Hill Hospital
    • Quote on the common causes of menstrual pain
  2. Dr. Carolyn Dean
    • Medical doctor and naturopath
    • Quote on the importance of hydration for menstrual pain relief
    • Quote on the benefits of magnesium for menstrual pain
  3. Jodi Ogle
    • CEO of Transcend Recovery Community
    • Quote on the benefits of gentle movement and relaxation techniques for menstrual relief
  4. Rania Batayneh
    • Nutritionist and author of "The One One One Diet"
    • Quote on the impact of diet on menstrual pain
  5. Rosemary Gladstar
    • Herbalist and author of "Herbal Healing for Women"
    • Quote on the effectiveness of Cramp Bark for menstrual pain
  6. Dr. Sarah Toler
    • Nurse-midwife and medical advisor at Clue
    • Quote on when to seek medical help for severe menstrual cramps
  7. Maria Noël Groves
    • Herbalist and author of "Body into Balance"
    • Quote on the benefits of herbal teas for menstrual discomfort
  8. Kathi Keville
    • Aromatherapist
    • Quote on the benefits of essential oils for menstrual pain relief
  9. Dr. Jennifer Ashton
    • ABC News Chief Medical Correspondent
    • Quote on the benefits of mindfulness meditation for managing menstrual pain

What are Period Cramps

Period cramps, also known as dysmenorrhea, are caused by the uterus contracting to shed its lining. These contractions can be painful because of the release of prostaglandins, hormone-like substances involved in pain and inflammation.

According to Dr. Jennifer Wu, OB-GYN at Lenox Hill Hospital, "High levels of prostaglandins are associated with worse menstrual cramps." Knowing the root of the cramps will help you find the remedy.

Quick Fixes For Fast Menstrual Cramping Relief (From Home)

Heating Pads

Heat is one of the best ways to get rid of menstrual cramps. Applying heat to the lower abdomen will relax the muscles and ease the pain.

Using heating pads, hot water bottles or taking warm baths are simple and effective. A study in the Journal of Physiotherapy found that "heat application is as good as ibuprofen for menstrual pain relief".

Hydration You need to stay hydrated during menstruation. Dehydration will worsen cramps and bloating.

Drink plenty of water and avoid too much caffeine and alcohol. Dr. Carolyn Dean, medical doctor and naturopath, says "Proper hydration will ease menstrual discomfort by reducing bloating and improving blood flow".

Gentle Exercises and Stretches

Exercise is the last thing on your mind during painful periods but gentle exercise can help reduce cramps. Walking, yoga and stretching can improve blood flow and release endorphins which are natural painkillers.

According to Jodi Ogle, CEO of Transcend Recovery Community, "Gentle movement and relaxation techniques can help period pain and overall wellbeing". Being active in any way can make a big difference.

Yoga Poses for Menstrual Relief

  • Child's Pose (Balasana): This pose will relax the lower back and relieve tension in the pelvic area.
  • Cat-Cow Stretch (Marjaryasana-Bitilasana): This sequence will improve spinal flexibility and reduce abdominal discomfort.
  • Supine Twist (Supta Matsyendrasana): This gentle twist will relieve lower back pain and improve digestion.

Dietary Changes

Diet plays a big role in managing period pain. Anti-inflammatory foods can help reduce cramps while some foods should be avoided.

Foods to Eat

  • Dark Chocolate: Rich in magnesium, dark chocolate will relax muscles and reduce cramps.
  • Leafy Greens: Spinach and kale are high in calcium and magnesium which will ease menstrual discomfort.
  • Fatty Fish: Salmon and mackerel are good sources of omega-3 fatty acids which have anti-inflammatory properties.

Foods to Avoid

  • Processed Foods: These will cause bloating and inflammation.
  • Caffeine: Too much caffeine will cause dehydration and worsen cramps.
  • Sugary Snacks: High sugar will cause energy spikes and crashes and will make you feel fatigued.

Nutritionist Rania Batayneh, author of "The One One One Diet", says "A balanced diet with anti-inflammatory foods can reduce period pain and overall health". Making conscious food choices will support menstrual health.

Natural Supplements for Menstrual Pain

Adding natural supplements to your regimen can give you extra relief from period cramps. Here are some options:

Cramp Bark

Cramp Bark is a traditional herbal remedy that can relieve menstrual cramps. It works by relaxing the uterine muscles and reducing spasms.

Herbalist Rosemary Gladstar, author of "Herbal Healing for Women", says "Cramp Bark is one of the best natural remedies for period pain, it works fast and effective". Adding Cramp Bark to your regimen will make a big difference.

Cramp bark supplements to try:


Magnesium will relax muscles and reduce prostaglandins. Taking magnesium supplements or eating magnesium rich foods like nuts and seeds can be helpful.

Dr. Carolyn Dean says "Magnesium is a natural muscle relaxant and will reduce menstrual cramps". Make sure you get enough magnesium and you will feel better.

Magnesium supplements to try:

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that will alleviate period pain. You can find them in supplements or foods like fatty fish, flaxseeds and walnuts.

According to a study in the American Journal of Obstetrics and Gynecology "Omega-3 supplementation will reduce the severity of dysmenorrhea". Adding omega-3 to your diet will be long term benefits.

Omega-3 supplements to try:

Herbal Teas

Herbal teas like chamomile, ginger and peppermint have soothing properties that will reduce menstrual cramps. Drinking these teas regularly will give you comfort and relaxation.

Herbalist Maria Noël Groves, author of "Body into Balance", says "Herbal teas can give gentle and effective relief from menstrual discomfort and overall health". Sipping herbal teas will be a nice way to manage pain.

Herbal teas to try:

B*tch's Brew Tea - Wisdom of the Womb

Cycle Care by Bond

Self-Care and Relaxation Techniques

Prioritize self-care during menstruation and you will make a big difference in managing period pain. Add relaxation techniques like meditation, deep breathing and aromatherapy to reduce stress and cramps.

Meditation and Deep Breathing Practicing

Mindfulness and deep breathing exercises will calm the mind and body and reduce the perception of pain. According to Dr. Jennifer Ashton, ABC News Chief Medical Correspondent "Mindfulness meditation can manage chronic pain including menstrual cramps by changing the way the brain processes pain signals."


Using essential oils like lavender, clary sage and eucalyptus can give relief from menstrual cramps. Massaging these oils on the lower abdomen or using them in a diffuser will create a relaxing environment.

Aromatherapist Kathi Keville says "Essential oils can give natural pain relief and relaxation during menstruation". Adding aromatherapy to your self-care routine.

What If I'm Traveling Away From Home?

If you’re on your period while traveling, preparation is everything. Pack an emergency period kit with extra pads, your favorite period cramp supplement (try UnCrampMe) and a hot pad for cramps. Stay hydrated and do light physical activity like walking or stretching to help ease the discomfort. Stick to what you know and love with your menstrual products and routines to avoid any surprises on the go.

When to See a Doctor

While home remedies can work, it's important to know when to seek medical attention. Severe menstrual cramps that will interfere with your daily activities or accompanied with other symptoms like heavy bleeding or fever may be a sign of an underlying condition like endometriosis or fibroids.

Dr. Sarah Toler, nurse-midwife and medical advisor at Clue says "If period pain is severe and not responding to home remedies, you must see a doctor to rule out any serious conditions". Listen to your body and seek help when needed.


You can manage period pain at home with the right combination of remedies, supplements and self-care techniques. By knowing your body and adding expert recommended practices you will get relief and overall well-being.

Try it out and experiment to see what works best for you. I always recommend seeing a doctor if you have severe or persistent symptoms. Be proactive and let us know what works for you!