11 ways to get rid of period pain - The Period Pain Co

11 ways to get rid of period pain

 Disclaimer: This article is for information only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or a medical condition.


Period pain can be very painful and is often linked to cramps, bloating, headaches and nausea. There are many ways you can get rid of period pain naturally so that you don't have to rely on medication. If your periods are bad and if they stop you from living your life, see a doctor as you could have an underlying medical condition which could be managed or cured by modern medicine.

Keep hydrated

Keep hydrated

While on your period, it is very important to keep hydrated. This is because it reduces bloating (contrary to what you may think – in fact bloating is a symptom of dehydration), prevents the blood from thickening and increases blood flow. This helps to lessen uterine contractions and reduce the pain you feel on your period. Being hydrated not only helps reduce period cramps, but other PMS symptoms too including headaches, fatigue, bloating and constipation.

Note: the recommended water intake per day is 8 glasses of water.

 Apply heat

Apply heat Heat is a great way to soothe period pain. Applying heat to the lower abdomen or lower back causes the muscles which are contracting to relax and increases blood flow in the area– this in turn reduces the amount of pain you feel. The most common way historically has been with a hot water bottle, however they can spill and cause burns which is dangerous and are not portable. So the safer and more modern alternative is to use a period pain heating pad like Invisiwarm.

Life period pain free

 Do Yoga

Do Yoga

Yoga has been found to be very effective for relieving period pain (primary dysmenorrhea, not secondary) by reducing the level of prostaglandin production which thereby reduces period pain. (Coming soon: Yoga to reduce period pain)



Exercise has long been found to reduce period pain as it reduces inflammation, bloating and increases the release of endorphins (hormones that make you feel good) and analgesia (natural pain relief). Exercising also helps you sleep better and have better quality sleep – which helps provide extra energy at the time of the month people who menstruate need energy the most.

Higher intensity exercise, like going for a jog – reduces inflammation. Whereas low intensity exercise such as yoga, reduces prostaglandin levels. Therefore it is recommended to combine the two for maximum effect.

Have a warm bath

Take a warm bath

Taking a warm bath works in a similar way to using a heat pad – except it helps relax your entire body and mind! Add all the flower petals, bath bombs/salts for added relaxation – not for your period, but so you can enjoy and have your burst of happiness in the bath! (Self care on your period is a must!)

Take medication

Take medication

Different people find different medications help their period pain better than others – the following are over the counter medications so if you want to try medication, check out the following at your local chemist (remember this article does not contain any medical advice – this is for your information only and for you to investigate what works for you). Depending on your country you may need a prescription from the doctor to access the below medication.

  • Paracetamol: Studies have unfortunately shown paracetamol does not have a huge impact on period pain, but is a good option to try if you have stomach ulcers and cannot take NSAIDs (Nonsteroidal anti-inflammatory drugs - the rest of the options below). Paracetamol does not work as well as the NSAIDs as the NSAIDs treat the underlying cause of period pain (prostaglandins) but paracetamol just provides some pain relief for the pain the prostaglandins cause.
  • Nurofen (Ibuprofen)/Aspirin: Ibuprofin and Aspirin are NSAIDs. NSAIDs prevent the body from making more prostaglandins (link) which is what actually causes period pain. This causes fewer prostaglandins and therefore less pain.
  • Naprogesic (Naproxen Sodium): Naprogesic is another NSAID that works in the same way to reduce production of prostaglandins. If Nurofen or Aspirin do not work, Naprogesic has been shown to help period pain, so is worth a try.

Take medication pre-emptively

Preemptive medication taking

Most people take medication after pain starts – but did you know in the case of period pain, which is caused by prostaglandin production, taking medication just before you expect your period to start can actually remove the pain completely. This is because NSAIDs (mentioned just above) actually significantly reduce prostaglandin production which is what causes period pain in the first place – this treats the root cause!

Massage stomach

Massage stomach

Stomach massages can be very useful for reducing primary dysmenorrhea (normal period cramps) in some people.

  • Start at your belly button
  • Move 3 fingers down
  • Hold in and massage in a circle for 1-2 minutes

Drink herbal tea

Drink Herbal Tea

Drinking herbal teas not only keep you hydrated but can also relieve the cramping pain and bloating. Two teas which have proven scientific benefits are:

  • Ginger tea – Ginger has not only anti-inflammatory properties but also reduces bloating. There is data to suggest ginger (in tea form or otherwise) can help relieve period pain.
  • Chamomile tea – Chamomile has been found to help relieve period pain and reduce menstrual bleeding.

Eat a balanced diet

Eat a balanced diet

Eating healthily and a balanced diet can help reduce menstrual cramps. It has been shown that eating low-nutrient but high fat junk food increases menstrual cramps. Foods high in antioxidants (such as salmon, olive oil, fruit and vegetables) help reduce inflammation, thereby reducing menstrual cramps. Whereas foods such as sugar, salt and coffee can increase period pain. Snacking more during your period can also lead to more period pain. Therefore, if your diet is not overly healthy and you are not getting enough fruit and veg, you may be able to reduce some of your period pain by eating more balanced food.

Stay away from over the counter supplements

Supplements Many advertise for their ‘wonder supplement’ that will ‘mysteriously get rid of your period pain’. Most of these have no scientific basis and have not been studied at all and have really only been marketed as something that ‘works’. The ingredients can sometimes make period pain worse or cause other unwanted side effects such as anxiety or depression. So if you get bad period pain, do your homework on the ingredients in these supplements.


Besides what is listed above, there are of course other things which can help make period pain less. For example, smoking has been shown to increase the risk of period pain, so stopping smoking (if you smoke) has been shown to reduce period pain. Caffeine has also been shown to increase period pain, so not drinking coffee in the first days of your period can help relieve period pain symptoms. Contraceptives have also been shown to reduce period pain and in some cases get rid of the pain altogether (talk to your doctor about your options).


Period pain isn't a fun experience, but it doesn't have to be painful. With these tips, you can find ways to manage your period pain and feel better overall!



See more:

Hydration: https://www.healthline.com/health/womens-health/how-to-make-your-period-end-faster

yoga: https://www.healthline.com/health/fitness/yoga-poses-for-period-cramps#how-yoga-helps

yoga: https://pubmed.ncbi.nlm.nih.gov/29037637/

yoga: https://www.sciencedirect.com/science/article/abs/pii/S1744388119300945

exercise: https://www.ogdenclinic.com/blog/2020/january/does-exercise-really-help-with-menstrual-cramps-/

Exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6097240/

Medications: https://www.mydr.com.au/pharmacy-care/period-pain-self-care/

Massage: https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf

Massage: https://pubmed.ncbi.nlm.nih.gov/16418559/

Ginger: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871956/

Chamomile: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242407/

Snacking and period pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963185/

Antioxidants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602455/ 

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1 comment

Great excuse to get a massage once a month ;)


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