Let’s face it — period cramps suck! For many of us, that familiar ache comes knocking every month like an unwanted guest. Sometimes it’s just a dull throb, other times it’s a sharp, intense pain that hits your lower belly, back, or even your butt hole. And while painkillers and hot water bottles are go-to solutions, here are some other natural, body-friendly remedies that can help manage period pain whether you’re using them on their own or alongside medication.

1. Heat and Massage Therapy

One word: heavenly! Never underestimate the power of heat and gentle massage when your uterus is doing the absolute most. Placing something warm like a compress, heating pad, heat belt, or even a hot water bottle on your lower tummy can help relax the muscles and ease the pain.

💡 Got mild to moderate cramps? Heat and massage belts are amazing because they combine warmth with gentle vibration and let you move around (or rest!) without having to hold anything in place. Buy here

💆🏽‍♀️ Got it really bad? For more intense cramps, try a massage gun (on a low setting!) around your lower back, hips, or belly. The deep tissue motion helps reduce stiffness and improves blood flow. Buy here

🔥 No heating pad? Just fill a bottle with hot water, wrap it in a towel, and you’re good to go.

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2. Exercise and Movement

We know! It’s hard to think about exercising when you just want to lie down. But, gentle movement really does help. Stretching, walking, or doing some light yoga can boost your mood and release endorphins (your body’s natural painkillers). It also gets your blood flowing, which helps reduce cramp intensity.

🧘🏽 Try gentle poses like child’s pose, cat-cow stretch, or a simple reclining twist.

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3. Magnesium-Rich Foods

Magnesium is a cramp-fighting superhero. It helps your muscles relax and reduces pain. Adding foods like bananas, avocados, leafy greens, pumpkin seeds, and dark chocolate can ease discomfort while also giving your body a nutrient boost.

🍫 Dark chocolate = pain relief + cravings satisfied. Win-win!

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4. Essential Oils for Massage

Some scents don’t just smell good, they help relieve cramps too. Lavender, peppermint, and clary sage essential oils have been shown to relax muscles and reduce pain. Mix a few drops with a carrier oil (like coconut or olive oil) and gently massage your lower abdomen.

🌿 Not only does it help with pain, it also feels like a little self-care moment.

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5. Stay Hydrated

When you’re dehydrated, your cramps can feel worse. Make sure you’re sipping water throughout the day. Warm water is especially better as it improves blood circulation and helps to soothe your muscles.

💧 Add some lemon, mint, or cucumber slices if plain water feels boring.

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6. Herbal Teas

There’s something comforting about a warm cup of tea when you’re on your period and luckily, some teas actually help with cramps too! Ginger, chamomile, peppermint, fennel, and cinnamon teas all have anti-inflammatory or muscle-relaxing properties.

• Ginger is especially great as it helps calm inflammation and soothe your belly.
  
• Chamomile can ease cramps and help you relax if your mood is all over the place.

🫖 Try drinking 2–3 cups a day, especially a day or two before your period starts.

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7. Diet Adjustments

We hate to say it, but processed foods, sugar, and salty snacks can make your period symptoms worse. Try cutting back a bit during your cycle and focus on whole foods, veggies, fruits, and healthy fats instead.

🥦 Eating well throughout your cycle, not just during your period can really make a difference in how you feel.